2 minutes of jump rope 10 Handstand push-ups 2 minutes of jump rope Complete 12-10-8-6-4 reps of: 1/2 Body weight sumo deadlift high pull 2 minutes of jump rope 50 Ring dips 2 minutes of jump rope Can you complete this in 20 minutes? … [Read more...] about Tuesday 030114
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Wednesday 030115
Stretch: back, hips legs, chest, shoulders. Complete a max set of: Sit-up Back extension Knees to elbow Squat Dip Pull-up Deadlift 2000 meter Row Stretch: back, hips, legs, chest, shoulders. See how tough you can make this workout. This is a high intensity training session. We're just doing one set of each exercise make it a killer! Each set should be a max effort. No … [Read more...] about Wednesday 030115
Tuesday 030107
Complete two minutes each of: 20 inch Box jump Walking lunge Bike Sprint Squat Rest 5 minutes, repeat … [Read more...] about Tuesday 030107
Thursday 030109
Run one minute turn around and run back. "1 in/1 out" Rest as needed. 2minutes of Kettlebell Swing Rest 2 minutes 90 Seconds of Kettlebell Swing Rest 90 seconds. 60 Seconds of Kettlebell Swing, "1 in/ 1 out" Notes: For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn … [Read more...] about Thursday 030109
Friday 030110
For time: Max set of pull-ups 800 meter Run Max set of pull-ups 400 meter Run Max set of pull-ups 200 meter Run … [Read more...] about Friday 030110
Thurday 030102
Three round for time of: 1 minute Hollow rock 1 minute Arch rock 10 One legged squats, left leg 10 One legged squats, right leg Hollow Rock: Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair. Arch Rock: Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a … [Read more...] about Thurday 030102
Friday 030103
Three round for time of: 45 pound Front squat, 50 reps 20 Pull-ups 20 Dips Notes: 1. Rest only where continuing is physically impossible. 2. If you can't complete the pull-ups or dips in one set break it into several with minimal rest. 3. Squat to a 10" box or platform. … [Read more...] about Friday 030103
Sunday 030105
Tabata Squats Rest 4 minutes Tabata Squats Rest 4 minutes Tabata Squats Notes: 1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2) Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort. 3) Add the three scores from each effort for a total score for the workout. 4) 60 is a good score. … [Read more...] about Sunday 030105
Monday 030106
Four round for time of: 1/2 Body weight sumo deadlift high pull, 15 reps Run 400 meters … [Read more...] about Monday 030106
Sunday 021229
Five sets of Dips. Total the five sets. Then... Three rounds for time of: Snatch 1/3 body weight, 10 reps Powerclean 1/3 body weight, 10 reps 20 inch box jump, 15 reps … [Read more...] about Sunday 021229