Squat with weight 20-10-5-3-1- reps Then, Three rounds each for time of: Three minute stand on bike at 70 rpm 2 Rope climb 20 Sit-ups 15 Back extensions … [Read more...] about Tuesday 021001
Sit-Up
Wednesday 021002
Kettlebelll Swing, 1 minute Glute-ham develop sit-up, 1 minute Rest Perfrom 3-5 rounds for time of: 10 Thruster 12 L-Pull-ups Rest Glute-ham develop sit-up, 1 minute Kettlebelll Swing, 1 minute … [Read more...] about Wednesday 021002
Friday 020920
Complete as many rounds in 20 minutes as you can of: 24 inch box jump, 15 reps 20 Sit-ups … [Read more...] about Friday 020920
Wednesday 020911
Hang clean 10-10-10-10-10 Back Extension and sit-ups for ten minutes Twelve rounds of: Row 1 minute Rest 1 minute Notes: See instructions for last cycle: slow and deliberate on weights to max load, rest, all out in matched reps for calisthenics, rest, all out on cardio. Same each day. This is a default instruction on this pattern. … [Read more...] about Wednesday 020911
Wednesday 020904
Push Press 10-10-10-10-10 100 Sit-ups Row 2,000 meters … [Read more...] about Wednesday 020904
Thursday 020905
Front Squat 10-10-10-10-10 100 Sit-ups Row 2,000 meters … [Read more...] about Thursday 020905
Sunday 020901
Tabata Squat Sit-up, 75 reps Notes: 1. Pace at will. 2. Sit-up in as many sets as needed. … [Read more...] about Sunday 020901
Tuesday 020903
Clean & Jerk 10-10-10-10-10 100 Sit-ups Row 2,000 meters … [Read more...] about Tuesday 020903
Saturday 020824
Slow and Heavy 50 Sit-ups 15-12-9 reps of: Pull-ups Thrusters 50 Sit-ups … [Read more...] about Saturday 020824
Sunday 020811
Push-jerk 5-5-5 reps Three rounds for time of: 20 Squats 20 Sit-ups 20 Back extensions Max Pull-ups Max Push-ups … [Read more...] about Sunday 020811