Two rounds for time of: Tabata Squat Handstand walk, 4 minutes Note: If you can't walk on your hands hold a handstand for as much of the 4 minutes as possible. … [Read more...] about Sunday 021103
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Monday 021104
For time: 15 Snatch 15 Knees to elbows 10 Snatch 10 Snatch 15 Knees to elbows 5 Snatch 5 Snatch 5 Snatch 15 Knees to elbows … [Read more...] about Monday 021104
Wednesday 021106
For time: 15 Back Extension Rope climb 20 Push-ups Rope climb 25 Sit-ups Rope climb Notes: 1. If able climb the rope from a seated posture and maintain an "L" throughout. 2. No ugly push-ups. 3. Sit-up of your choice. 4. Don't swing the back extension, no momentum. … [Read more...] about Wednesday 021106
Thurday 021031
Wall Ball 30 seconds Rest 30 seconds Wall Ball 60 seconds Rest 60 seconds Wall Ball 90 seconds Rest 90 seconds Wall Ball 120 seconds Complete as many rounds in 20 minutes as you can of: 2 Rope climb 10 Walking lunges 1/2 Body weight Clean and Jerk, 10 reps … [Read more...] about Thurday 021031
Saturday 021102
Three round for time of: 3 Muscle-ups 50 Sit-ups … [Read more...] about Saturday 021102
Sunday 021027
Clean and Jerk 1-1-1-1-1 reps Three round for time of: 1 Rope climb 10 Push press Kettle Bell Swing, 2 minutes … [Read more...] about Sunday 021027
Tuesday 021029
1000 meter Row Snatch 10-10-10-10-10 reps 1000 meter Row … [Read more...] about Tuesday 021029
Wednesday 021030
Complete tabata intervals of: Squat Glute-ham developer sit ups Pull-ups Push press Row Notes: 1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take any break you need between exercises. 3. Total the weakest intervals from each of the 5 exercises for score. 4. On the rower, measure the intervals by calories, not meters. … [Read more...] about Wednesday 021030
Saturday 021026
Run 800 meters Rest Run 800 meters Rest Three supersets of: Sit-ups Back Extensions Rest Bench Press 10-10-10-10-10 Rest Jump rope"double unders", ten minutes … [Read more...] about Saturday 021026
Friday 021025
Pull-ups, max reps 800 meter Run Pull-ups, max reps 400 meter Run Pull-ups, max reps 200 meter Run … [Read more...] about Friday 021025