Snatch, 1-1-1-1-1 reps Rest as warranted Drive through 3 Rounds of this circuit: 20 Push ups 10 Squat Clean Rest Glute Ham developer Medicine Ball Throw Sit up, 2 minutes … [Read more...] about Saturday 011110
Push-Up
Thursday 011101
Back squat, 5-5-3-3-1-1 reps Rest Tabata Squat/Push-up Intervals. First interval (20 seconds) Squat, rest (10 seconds), second interval (20 seconds) Push-ups. In this manner alternate all 8 intervals. Score the eight intervals by finding the weakest product (multiply) of squat and push-up reps from all eight intervals. Rest Time 100 Push-ups Notes: 1. Same structural theme as … [Read more...] about Thursday 011101
Saturday 011027
Five rounds for time of: 25 Push ups 20 Back squat; bodyweight 25 Sit ups … [Read more...] about Saturday 011027
Monday 011015
50 Sit-ups. Deadlift moderate load, 15 reps (use full size plates). Push-ups off dumbbells, 25 reps. Deadlift same load with 25 pound plates, 15 reps Push-ups off dumbbells, 20 reps. Deadlift same load with 10 pound plates, 15 reps Push-ups off dumbbells, 15 reps Deadlift same load with 5 pound plates, 15 reps Push-ups off dumbbells, 10 reps 50 Sit ups Notes: 1. The idea with … [Read more...] about Monday 011015
Thursday 010920
15 Back Extension 1 Rope Climb 20 Push ups 1 Rope Climb 25 Sit ups 1 Rope Climb Notes: 1. If able climb the rope from a seated posture and maintain an "L" throughout. 2. No ugly push-ups. 3. Sit-up of your choice. 4. Don't swing the back extension, no momentum. … [Read more...] about Thursday 010920
Monday 010917
For time: 1000 meter Row 20 Clean and Jerk 1000 meter Row Notes: 1. Load for Clean and Jerk is not to exceed 100% of bodyweight. 2. Time entire effort. 3. Use push-jerk, not split-jerk. 4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy. 5. Heads-up! Wednesday and Friday will play on today's theme. … [Read more...] about Monday 010917
Tuesday 010918
Seven rounds for time of: From a push-up position, lower your hand placement about a foot. Press to a handstand while a friend deadlifts your ankles and presses to overhead as you press to the handstand. Ten Pull-ups 25 Sit up on Glute-Ham developer. … [Read more...] about Tuesday 010918
Tuesday 010911
Ten rounds for time of: 5 Pull-ups 5 Push-ups 5 Squats (free-squat or "air squat") 5 Sit-ups (on Roman Chair/Glute-Ham Developer) 5 Back Extensions No cheating, super-clean technique. … [Read more...] about Tuesday 010911
Wednesday 010815
Three rounds for time of: Walking Lunge 50 steps 50 Push-up 4 "L"-Rope Climb Notes: 1. Lunge requires trailing knee to "kiss" the ground on each step. 2. Push-ups only count if body is perfectly straight and chest comes to ground. 3. L-Rope climb is a rope climb with your legs straight out in front of you. … [Read more...] about Wednesday 010815
Wednesday 010801
30 Strict Push-ups 15 Back Extensions 25 Push-ups feet elevated 1 foot from floor. 12 Back Extensions 20 Push-ups feet raised 2 feet from floor 9 Back Extensions 15 Push-ups feet raised 3 feet from floor 6 Back Extensions 10 Push-ups feet raised 4 feet from floor Notes: 1. Strict push-ups allow for no sag in the body. 2. Don't swing the Glute-ham raise. Move slowly and … [Read more...] about Wednesday 010801