For time: Fran 1-mile run Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile. … [Read more...] about Wednesday 170208
Thruster
Sunday 170129
15-12-9 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball 75-lb. thrusters … [Read more...] about Sunday 170129
Friday 170120
15-12-9 reps for time of: 135-lb. thrusters Muscle-ups … [Read more...] about Friday 170120
Sunday 170101
For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters … [Read more...] about Sunday 170101
Tuesday 161220
For time: 135-lb. thrusters, 10 reps 50 double-unders 135-lb. thrusters, 8 reps 40 double-unders 135-lb. thrusters, 6 reps 30 double-unders 135-lb. thrusters, 4 reps 20 double-unders 135-lb. thrusters, 2 reps 10 double-unders … [Read more...] about Tuesday 161220
Sunday 161211
Back squat 3-3-3-3 reps Thruster 3-3-3-3 reps 4 attempts at a max L-sit hold for time … [Read more...] about Sunday 161211
Tuesday 161129
BSU 3 rounds for time of: 165-lb. thrusters, 7 reps 15 muscle-ups 165-lb. power snatches, 10 reps Beat Zhou’s time of 15:05, upload video to YouTube, and post link to comments by Wednesday at 5 p.m. PT. Fastest time will win a trip to China to visit Beijing Sports University. Women use 110 lb. Details here. … [Read more...] about Tuesday 161129
Saturday 161126
10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of 45-lb. dumbbell thrusters Rest 30 seconds … [Read more...] about Saturday 161126
Friday 161118
Daniel For time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups … [Read more...] about Friday 161118
Sunday 161023
Artie Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb. … [Read more...] about Sunday 161023