"DT" Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps … [Read more...] about Thursday 131003
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Friday 131004
Five rounds for time of: 5 Hanging ring extensions (right arm + left arm = 1) 5 Forward rolls 5 Backward rolls 45 pound Sots press, 10 reps … [Read more...] about Friday 131004
Monday 130930
6 rounds for time of: Run 400 meters 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. … [Read more...] about Monday 130930
Sunday 130929
For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps 95 pound Barbell thruster Pull-ups Knees to elbows … [Read more...] about Sunday 130929
Thursday 130926
Complete as many rounds as possible in 20 minutes of: Handstand walk 10 yards 15 foot L-rope climb, 1 ascent 10 One-legged overhead squats, PVC pipe … [Read more...] about Thursday 130926
Friday 130927
Run 5K … [Read more...] about Friday 130927
Sunday 130922
"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (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. This is a five-minute round from which a one-minute break is … [Read more...] about Sunday 130922
Monday 130923
For time: 45 pound barbell Overhead squat, 50 reps 100 Abmat sit-ups 115 pound Overhead squat, 25 reps 50 Toes-to-bar 185 pound Overhead squat, 10 reps 20 GHD sit-ups … [Read more...] about Monday 130923
Wednesday 130925
Deadlift 3-3-3-3-3 reps … [Read more...] about Wednesday 130925
Thursday 130919
Three rounds for time of: Knees to elbows, 21 reps 1 1/2 pood Kettlebell swing, 21 reps Push-ups, 21 reps Rope climb, 3 trips 20 inch Box jump, 21 reps Back extension, 21 reps Walking lunge, 150 ft … [Read more...] about Thursday 130919