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For Time

Grip and Rip

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From 0:00, perform:21 Burpees1 Round of “Dumbbell DT” (2x50/35 lb)18 Burpees1 Round of “Dumbbell DT” (2x50/35 lb)15 Burpees1 Round of “Dumbbell DT” (2x50/35 lb)12 Burpees1 Round of “Dumbbell DT” (2x50/35 lb)From 10:00, perform:21 Air Squats Hops Over Dumbbell1 Round of “Dumbbell DT” (2x50/35 lb)18 Air Squats Hops Over Dumbbell1 Round of “Dumbbell DT” (2x50/35 lb)15 Air Squats … [Read more...] about Grip and Rip

Icon 4

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1.5 mile Run120 Double-Unders100 Air Squats80 Chest-to-Bar Pull-Ups60 GHD Sit-Ups40 Clean-and-Jerks (115/85 lb)20 Strict Deficit Handstand Push-Ups (4.5") … [Read more...] about Icon 4

MLK

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15 Turkish Get-Ups (alternating) (1.5/1 pood)Then, 1 Round of:19 Pike Push-Ups (24/20 in box)29 BurpeesThen 2 Rounds of:19 Kettlebell Swings (1.5/1 pood)55 Hollow RocksThen, 1 Round of:19 Goblet Squats (1.5/1 pood)63 Mountain ClimbersThen, 2 Rounds of:19 Kettlebell Swings (1.5/1 pood)86 Air SquatsFinally, 3 Rounds of:35 Sumo Deadlift High-Pulls (1.5/1 pood)39 Lying Toe Touches … [Read more...] about MLK

Fatal 40

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40 Wall Ball Shots (20/14 lb)40 Hang Cleans (95/65 lb)40 Pull-Ups40 Deadlifts (95/65 lb)40 Push-Ups40 Box Jumps (24/20 in)40 Kettlebell Swings (1.5/1 pood)40 Toes-to-Bars40 Air Squats40 Hang Snatches (95/65 lb)40 Double-Unders 40 Sit-Ups40 Burpees400 meter Run at start and after each 40-rep movement … [Read more...] about Fatal 40

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