For Time30 Muscle-Ups … [Read more...] about 30 Muscle-Ups
Benchmark Wods
Cardio Complex
Round 1: 1000 meter Row 1 mile Assault Air Bike 200 Single-Unders Round 2: 750 meter Row 0.8 mile Assault Air Bike 150 Single-Unders Round 3: 500 meter Row 0.6 mile Assault Air Bike 100 Single-Unders Round 4: 250 meter Row 0.4 mile Assault Air Bike 50 Single-Unders … [Read more...] about Cardio Complex
Assault Reduction
Round 1:30 calorie Assault Air Bike24 Lunges18 Push-Ups12 Front Squat (185/135 lb)Round 2:25 calorie Assault Air Bike20 Lunges15 Push-Ups10 Front Squat (185/135 lb)Round 3:20 calorie Assault Air Bike16 Lunges12 Push-Ups8 Front Squat (185/135 lb)Round 4:15 calorie Assault Air Bike12 Lunges9 Push-Ups6 Front Squat (185/135 lb)Round 5:10 calorie Assault Air Bike8 Lunges6 Push-Ups4 … [Read more...] about Assault Reduction
Assault Renegade
3 Handstand Push-Ups6 Renegade Rows (75/50 lb)9 Single Arm Dumbbell Snatches (75/50 lb)12 Dumbbell Lunges (75/50 lb)15 Toes-to-Bars18 calorie Assault Air Bike … [Read more...] about Assault Renegade
Assault 5 Star Power
10 Push Presses (135/95 lb)10 Power Curls (135/95 lb)10 Bent-Over Rows (135/95 lb)10 Ground Presses (135/95 lb)10 calorie Assault Air Bike … [Read more...] about Assault 5 Star Power
Assault Quest
5 Handstand Push-Ups10 Box Jumps (24/20 in)15 Sumo Deadlift High-Pulls (95/65 lb)20 calorie Assault Air Bike25 AbMat Sit-Ups30 Single-Unders … [Read more...] about Assault Quest
Chelsea
5 Pull-Ups10 Push-Ups15 Air Squats … [Read more...] about Chelsea
Deck of Death
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.Suit determines the exercise:Hearts = Push-UpsDiamonds = Sit-UpsClubs = Air SquatsSpades = Box jumps (24/20 in)Card value determines the number of reps (face cards = 10, Aces = 11).Jokers = 15 Burpees … [Read more...] about Deck of Death
Beast 12
25 Walking Lunges20 Pull-Ups50 Box Jumps (20 in)20 Double-Unders25 Ring Dips20 Knees-to-Elbows30 Kettlebell Swings (2/1.5 pood)30 Sit-Ups20 Dumbbell Hang Squat Cleans (35/25 lb)25 Back Extensions30 Wall Ball Shots (20/14 lb)3 Rope Climbs (15ft) … [Read more...] about Beast 12
Geo Metro Thanksgiving Throwdown
15 Handstand Push-Ups10 Cleans (135/95 lb)10 Strict Pull-Ups20 Deadlifts (135/95 lb)25 Push-Ups15 Back Squats (135/95 lb)All reps must be unbroken. … [Read more...] about Geo Metro Thanksgiving Throwdown