For time: Run 400 meters 50 pull-ups Run 400 meters 50 push-ups Run 400 meters 50 sit-ups Run 400 meters 50 squats … [Read more...] about Sunday 141026
Pull-Up
Monday 141020
For time: 30 box jumps, 30-inch box 30 chest-to-bar pull-ups 30 kettlebell swings, 2 pood 30 walking lunges with 95-lb. barbell 30 knees-to-elbows 30 push presses, 95 lb. 30 hip extensions, holding a 25-lb. plate 30 wall ball shots, 20-lb. ball to 11-foot target 30 burpees 30 triple-unders … [Read more...] about Monday 141020
Tuesday 141014
Complete as many rounds as possible in 20 minutes of: 135-lb. bench press, 21 reps 21 L pull-ups … [Read more...] about Tuesday 141014
Monday 141006
3 rounds for time of: 30-second L-sit hold 20 pull-ups 135-lb. thrusters, 10 reps … [Read more...] about Monday 141006
Friday 140926
3 rounds for time of: Run 400 meters 75-lb. hang power snatch, 21 reps 12 chest-to-bar pull-ups … [Read more...] about Friday 140926
Wednesday 140917
5 rounds of: 10 strict chest-to-bar pull-ups 20 hip-back extensions Perform the hip-back extensions slowly and methodically. … [Read more...] about Wednesday 140917
Friday 140912
The Seven 7 rounds for time of: 7 handstand push-ups 135-lb. thrusters, 7 reps 7 knees-to-elbows 245-lb. deadlifts, 7 reps 7 burpees 7 kettlebell swings, 2 pood 7 pull-ups … [Read more...] about Friday 140912
Tuesday 140902
21-18-15-12-9-6-3 reps for time of: Handstand push-ups L-pull-ups … [Read more...] about Tuesday 140902
Friday 140829
30-20-10 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups … [Read more...] about Friday 140829
Wednesday 140827
For as long as you can continue, up to 30 minutes: 1 muscle-up every 15 seconds OR 10 pull-ups and 10 dips every minute … [Read more...] about Wednesday 140827