Saturday 160130

Overhead squat 10-5-3-1-1-1-3-5-10 reps

Friday 160129

5 rounds for reps of:

1 minute of 185-lb. deadlifts

1 minute of push-ups

1 minute of strict knees-to-elbows

Wednesday 160127

3 rounds for time of:

250-meter row

21 hip extensions

21 AbMat sit-ups

400-meter run

Tuesday 160126

Back squat 5-5-5-5-5 reps

Monday 160125

10-round Tabata squat

Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.

Saturday 160123

2 rounds for time of:

20 muscle-ups

15-ft. rope climbs, 7 ascents

Friday 160122

Deadlift 3-3-3-3-3 reps

Fight Gone Bad!

Fight Gone Bad!

3 rounds of:

Wall-ball shots, 20-lb. ball, 10-ft. target (reps)

Sumo deadlift high pulls, 75 lb. (reps)

Box jumps, 20-inch box (reps)

Push presses, 75 lb. (reps)

Row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Add your points and post them to comments.

Compare to 140828.

Tuesday 160119

2 rounds for time of:

50 L pull-ups

50 AbMat sit-ups

Monday 160118

21-15-9 reps for time of:

275-lb. deadlifts

Strict ring dips