Three rounds for time of: 3 Muscle-ups 50 sit-ups Notes: 1. Perform any sit-up you want. 2. If you're new to the site and don't know what a muscle-up is, you can find it in today's link. 3. If you still can't perform the muscle up. Give us twenty-five pull-ups and twenty-five dips per round. 4. Typically, you'll have the strength for a muscle-up when you can do twenty … [Read more...] about Tuesday 010807
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Friday 010803
Tabata Pull-ups Tabata Dips Tabata Pull-ups Tabata Dips Notes: 1. Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times. 2. Take as much rest between Tabata efforts as needed. 3.On the first of the pull-up and first of the dip efforts don't dismount the bar(s) for the duration of each 20 second interval. 4. On the second pull-up and second dip efforts it is … [Read more...] about Friday 010803
Saturday 010804
Clean and Jerk, 21-15-12-9-6-3-1 reps. Notes: 1. Add weight to each set. Rest two minutes between sets. 2. Total loads for all 7 sets. 3. No rest on ground during sets. Touch and go at ground. … [Read more...] about Saturday 010804
Tuesday 010731
Three rounds for time of: Box Jump, 50 reps Sumo Deadlift High-pull, 15 reps, . Rest two minutes. Notes 1. Use max load on deadlift 2. Come to full extension on box before jumping or stepping down 3. Use 30" box if able … [Read more...] about Tuesday 010731
Wednesday 010801
30 Strict Push-ups 15 Back Extensions 25 Push-ups feet elevated 1 foot from floor. 12 Back Extensions 20 Push-ups feet raised 2 feet from floor 9 Back Extensions 15 Push-ups feet raised 3 feet from floor 6 Back Extensions 10 Push-ups feet raised 4 feet from floor Notes: 1. Strict push-ups allow for no sag in the body. 2. Don't swing the Glute-ham raise. Move slowly and … [Read more...] about Wednesday 010801
Thursday 010802
For time: Row 500 meters Sumo Deadlift High-pull, 15 reps Row 500 meters Thruster, 15 reps Row 500 meters Sumo Deadlift High-pull, 15 reps Row 500 meters Thruster, 15 reps Notes: 1. Row 1:45 or less 500's. 2. Thruster and Sumo @ ½ your bodyweight. 3. Record time to completion. … [Read more...] about Thursday 010802
Friday 010727
Complete as many reps in 20 minutes as you can of: Back extension "L" Pull-up … [Read more...] about Friday 010727
Saturday 010728
500 meter Row 20 Dumbbell Thrusters 20 Pull-ups Rest as needed Row 500 meters 10 Dumbbell Thruster 20 Pull-ups Rest as needed Row 500 meters 5 Dumbbell Thruster 20 Pull-ups Notes: 1. Can anyone row 1:30, 1:35, then 1:40 500's and "Thruster" with 45, 60, then 90 pounds, while getting 20 reps each pull-up set? 2. Modify as needed to finish. 3. No rests other than where … [Read more...] about Saturday 010728
Monday 010730
20 pound Wall-ball, 50 shots Bike for 1 mile 20 pound Wall-ball, 50 shots Rest 3 minutes Bike 1 mile 20 pound Wall-ball, 50 shots Bike 1 mile Notes: 1. Count only those Wall-Ball shots that clear your reach by at least a foot and start from a deep squat 2 Time both rounds. Which was quicker? … [Read more...] about Monday 010730
Wednesday 010725
For twenty minutes: Bench Press Rope Climb Notes: 1. Use bodyweight for bench press. 2. Add total reps. 3. Add total feet of rope climbed. … [Read more...] about Wednesday 010725