Two rounds of: Run 800 meters. 25 Hip Extensions (Back extensions) on Glute-Ham Developer. 30 Hip Flexions (Sit-ups) on Glute-Ham Developer. 1-Arm Barbell Press 20 reps left and right arm. Powerclean 1/2 bodyweight 20 reps. Notes: 1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso. Do not lean back. Suggest empty bar for first timers. 2. Rest five … [Read more...] about Saturday 010908
Sit-Up
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 010912
For time: 1000 meter Row 20 pound Wallball, 50 shots 50 Sit-ups 20 pound Wallball, 50 shots 50 Sit-ups 20 pound Wallball, 50 shots 50 Sit-ups 1000 meter Row Notes: 1. Wall-ball shot counts only if it starts from deep squat and hits wall 18 inches above reach. 2. Do sit-ups on Roman-Chair or Back Extension Apparatus. 3. Let us know if you can finish this in twenty minutes or … [Read more...] about Wednesday 010912
Tuesday 010828
Three rounds for time of: 15 Glute Ham Developer Med Ball Sit ups 15 Pull ups Notes: Lay back to horizontal with a medicine ball held overhead (we're using an 8 pounder for this). Quickly sit-up and throw the ball forward and level to the ground. At the start, the medicine ball should be closer to the ground than the head or shoulders … [Read more...] about Tuesday 010828
Thursday 010816
50 Sit-ups 26 inch Box Jump, 25 reps Jump Rope "Double Unders", 1 minute Deadlift, Bodyweight 18-15-12 and 9 reps Jump Rope "Double Unders", 1 minute 26 inch Box Jump, 25 reps 50 Sit-ups Notes: 1) If you can't "double under" then jump hard and fast for 3 minutes. 2) Rest as little as possible. 3) Can you do this in ten minutes? How about fifteen? Twenty? … [Read more...] about Thursday 010816
Tuesday 010807
Three rounds for time of: 3 Muscle-ups 50 sit-ups Notes: 1. Perform any sit-up you want. 2. If you're new to the site and don't know what a muscle-up is, you can find it in today's link. 3. If you still can't perform the muscle up. Give us twenty-five pull-ups and twenty-five dips per round. 4. Typically, you'll have the strength for a muscle-up when you can do twenty … [Read more...] about Tuesday 010807
Friday 010629
Perform each of these for 1 minute and work through the cycle 3 times. Hollow Rock Hollow Arch Sit-up Back Extension Knees to Elbows Stiff legged deadlift Rest … [Read more...] about Friday 010629
Monday 010625
Three rounds of: Two minute sprint on stationery bike. Two minutes of sit-ups. Two minutes of dips. Two minutes of rest … [Read more...] about Monday 010625
Thursday 010621
Three rounds for time of: 25 Sit-ups 25 Thrusters (off 10" box), (~25 RM load) 3 Rope Climb Notes: 1. Try this sit-up: touch fingers from opposite hands together behind thighs without touching your legs with your arms, hands, or fingers then lower back to flat on ground with hands overhead. 2. Thruster, as a reminder, is a front squat/push-press. With what percentage of your … [Read more...] about Thursday 010621
Saturday 010616
For time: 50 Sit-ups Standing two minute sprint on stationary bike Push-press, 1/3 body weight 21 reps Standing two minute sprint on stationary bike Push-press, 1/3 body weight 15 reps Standing two minute sprint on staionary bike Push-press, 1/3 body weight 9 reps 50 Sit-ups … [Read more...] about Saturday 010616