Deficit Strict Handstand Push-Ups (10/7 in)Push-UpsStrict Presses (50/35 kg) … [Read more...] about Hercules Complex
Benchmark Wods
Prove It
Buy-In:400 meter Run1-2-3-4-5-6-7-8-9-10 reps of:Muscle-UpsSnatches (135/95 lb)Buy-Out:400 meter Run … [Read more...] about Prove It
Frelen
800 meter Run 15 Dumbbell Thrusters (45/35 lb)15 Pull-Ups … [Read more...] about Frelen
Fast and Heavy
21 Dumbbell Thrusters400 meter Run 18 Dumbbell Thrusters400 meter Run 15 Dumbbell Thrusters400 meter Run … [Read more...] about Fast and Heavy
Assault 50/50
50 Back Squats (135/95 lb)50 calorie Standing Assault Air Bike (remove seat) … [Read more...] about Assault 50/50
Hump Day
10 Dumbbell Deadlifts (2x50/35 lb)15 Sit-Ups20/15 calorie Assault Airbike … [Read more...] about Hump Day
Assault On Linda
10-9-8-7-6-5-4-3-2-1 Reps of each:Calorie Assault Air BikeDeadlifts (1.5 x Bodyweight)Bench Presses (Bodyweight)Power Cleans (.75 x Bodyweight) … [Read more...] about Assault On Linda
The Burner
5 Chest-to-Bar Pull-Ups10 Clean and Split Jerks (135/95 lb)15 Bench Presses (2015/135 b)20 calorie Assault Air Bike … [Read more...] about The Burner
Creeping Death
100 Wall Ball Shots (20/14 lb)75 Toes-to-Bars75/50 calorie Assault Airbike75 Double Dumbbell Shoulder-to-Overheads (2x50/35 lb)100 foot Single-Arm Overhead Walking Lunges (65/50 lb) … [Read more...] about Creeping Death
Beast Mode
5 Bear Complexes (135/95 lb)10 Bar-Over Burpees15 Toes-to-Bars20 Push-Ups25 calorie Assault Air Bike … [Read more...] about Beast Mode