For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders … [Read more...] about Thursday 060427
Push Press
Saturday 060318
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders … [Read more...] about Saturday 060318
Friday 060310
Complete as many rounds as you can in twenty minutes of: 65 pound push press, 12 reps 10 pull-ups … [Read more...] about Friday 060310
Thursday 060302
Complete as many rounds in 20 minutes as you can of: 65 pound Deadlift, 10 reps 65 pound Hang clean, 8 reps 65 pound Push-press, 6 reps … [Read more...] about Thursday 060302
Sunday 060129
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders … [Read more...] about Sunday 060129
Tuesday 050823
Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. … [Read more...] about Tuesday 050823
Sunday 050619
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders … [Read more...] about Sunday 050619
Sunday 031102
Tabata push-press 75 pounds Snatch 95X21-18-15-12-9-6-3 reps rest 60 seconds between sets. Rest as needed between Tabata effort and snatch. Post Tabata score to comments. … [Read more...] about Sunday 031102
Friday 030919
**"Diane" ** 21-15-9 reps of: Deadlift 225 Handstand push-ups This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - … [Read more...] about Friday 030919
Monday 030825
Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups Best Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments. … [Read more...] about Monday 030825