3 rounds for time of: 250-meter row 21 hip extensions 21 AbMat sit-ups 400-meter run … [Read more...] about Wednesday 160127
Run/Running
Thursday 160114
Tabata push-ups Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top. … [Read more...] about Thursday 160114
Saturday 160109
On an 8-minute running clock, perform 1 minute each of: Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots, 20-lb. ball Burpees Double-unders … [Read more...] about Saturday 160109
Saturday 151226
Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate … [Read more...] about Saturday 151226
Friday 151225
4 rounds for time of: Run 800 meters 50 wall-ball shots, 20-lb. ball … [Read more...] about Friday 151225
Monday 151221
3 rounds for time of: Run 1 mile 50 pull-ups … [Read more...] about Monday 151221
Wednesday 151209
5 sprints for time of: 25-meter handstand walk Then, 5 sprints for time of: 50-meter walking lunge Rest at least 2 minutes between efforts. Post time for each sprint to comments. … [Read more...] about Wednesday 151209
Thursday 151126
Run for 35 minutes Every 5 minutes, stop and perform 15 burpees … [Read more...] about Thursday 151126
Saturday 151128
Complete as many rounds as possible in 20 minutes of: 400-meter run 185-lb. front squats, 10 reps 20 GHD sit-ups … [Read more...] about Saturday 151128
Wednesday 151111
Matt 16 For time: 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. Run 800 meters 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. Run 800 meters 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. … [Read more...] about Wednesday 151111