Complete as many rounds in 20 minutes as you can of: Tabata Squats 50 Sit ups … [Read more...] about Wednesday 020116
Sit-Up
Thursday 020110
Complete as many rounds in 20 minutes as you can of: 24 inch Box jump, 15 reps 20 Sit ups Notes: 1. Give yourself one point for each round. 2. Add two points if you puke. … [Read more...] about Thursday 020110
Friday 011221
Five rounds for time of: Bench press, 10 reps "L" Rope climb 20 Sit ups Notes: 1. Pick a 10RM load for bench and use for each set. 2. On rope climb if feet drop below hips on way up or down, climb four times each round. 3. Add one minute to time for each rep below ten on all five sets. 4. Perform sit-ups on glute-ham bench or Roman Chair. … [Read more...] about Friday 011221
Wednesday 011205
Ten minute warm-up (bike, run, row, etc.). 25 Sit ups 25 Back extension 25 Sit ups completes warm-up. Perform a Muscle-up every minute on the minute for 20 minutes. Note: 1. At failure have someone minimally assist you with a gentle boost from behind about the ribs. … [Read more...] about Wednesday 011205
Thursday 011206
Ten minute warm-up (bike, run, row, etc.). 25 Sit ups 25 Back Extension 25 Sit-ups completes warm-up. Deadlift 15-10-5-3-3-3 reps. Deadlift two minutes without rest. Notes: 1. Fifteen and ten rep sets are light warm-up sets. Keep light to max subsequent triples. 2. With each set increase rest. On last three sets, rest as needed for max triples. 3. After last triple, rest as … [Read more...] about Thursday 011206
Wednesday 011128
Glute Ham developer Medicine Ball Throw Sit up, 30 reps Rest Barbell Turkish Get-up, alternating arms, 20 reps Rest Glute Ham developer Medicine Ball Throw Sit up,, 30 reps Note: 1."Barbell Turkish Get up" Start standing, barbell pressed overhead, lower to supine, return to standing: 1 rep 2. Move continuously and safely keeping high heart rate … [Read more...] about Wednesday 011128
Friday 011123
1.5 pood Kettlebell swing, 1 minute Glute Ham developer Medicine Ball Throw Sit-up Rest Clean and Jerk, 15-15-15-15 reps Rest Glute Ham developer Medicine Ball Throw Sit-up 1.5 pood Kettlebell swing, 1 minute … [Read more...] about Friday 011123
Saturday 011124
1.5 pood Kettlebell swing, 1 minute Glute Ham developer Medicine Ball Throw Sit-up, 1 minute Rest Perform 3-5 rounds of this circuit for time: Overhead squat, 15 reps 20 inch Box Jump, 20 reps Rest Glute Ham developer Medicine Ball Throw Sit-up, 1 minute 1.5 pood Kettlebell swing, 1 minute … [Read more...] about Saturday 011124
Tuesday 011120
1.5 pood Kettlebell swing, 1 minute. Glute Ham developer Medicine Ball Throw Sit up,, 1 minute. Rest Perform 3-5 rounds of this circuit for time: 15 Sumo Deadlift High Pull 15 Push Jerk Rest Glute Ham developer Medicine Ball Throw Sit up, 1 minute. 1.5 pood Kettlebell swing, 1 minute. … [Read more...] about Tuesday 011120
Wednesday 011121
1.5 pood Kettlebell swing, 1 minute. Glute Ham developer Medicine Ball Throw Sit up, 1 minute. Rest Perform 3-5 rounds of this circuit for time: 10 Thursters 12 "L" Pull ups Rest Glute Ham developer Medicine Ball Throw Sit up, 1 minute. 1.5 pood Kettlebell swing, 1 minute. … [Read more...] about Wednesday 011121