Three rounds for time of: 12 Single arm snatches, alternate arms. 20 inch Box Jump, 25 reps Rest 1 minute Notes: 1. Warm-up shoulders substantially before snatches. 2. What percent of bodyweight can you use on snatch? 3. How about 32" box? 4. Rest only during 1 minute break between rounds. … [Read more...] about Thursday 010726
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Thursday 010719
Hang powerclean/push-press 21 Jump rope 2 minutes Hang powerclean/push-press 15 Jump rope 2 minutes Hang powerclean/push-press 9 Jump rope 2 minutes Notes: 1. Double under if able on jump rop 2. No rest from start to finish 3. Hang powerclean is from knees to racked position (shoulders) … [Read more...] about Thursday 010719
Friday 010720
One Muscle-up per minute for as long as you can go! Can anyone do one muscle-up per minute for twenty minutes? How far can you get? Note: 1. A muscle-up is pulling yourself from below the rings to above and dipping to full arm extension. It is an unrivaled move for developing upper body strength. It is much more difficult than any pull-up or dip and consequently a move of … [Read more...] about Friday 010720
Saturday 010721
Row 500 meters Dumbbell walking lunge, 30 steps Row 1000 meters Dumbbell walking lunge, 30 steps Row 2000 meters Dumbbell walking lunge, 30 steps Notes: 1. Row a moderate paced 500 and then attempt that pace for the 1K and 2K efforts. 2. Use 1/4, 1/3, or 1/2 your body weight for the lunges depending on your fitness. 3. No resting, none. … [Read more...] about Saturday 010721
Monday 010723
Tabata Squat Rest 2 minutes. Push-press 1/3 bodyweight 50 reps. Rest 2 minutes. Perform Tabata total from earlier, in one set, in less than 4 minutes. Rest 2 minutes. Two minutes push press with 1/3 bodyweight (max reps within two minutes). … [Read more...] about Monday 010723
Tuesday 010724
Clean & Jerk (50,75, or 100% BW) 15 reps Row 500 meters Rest two minutes Clean & Jerk, same load, 15 reps Row 500 meters Rest two minutes Clean & Jerk, same load 15 reps Row 500 meters … [Read more...] about Tuesday 010724
Saturday 010714
Three rounds for time of: 1/4 bodyweight Walking Lunge, 20 steps "L" Rope Climb Rest 60 seconds. Notes: Start lunging 20 steps from rope. Lunge to rope and immediately sit and climb. … [Read more...] about Saturday 010714
Monday 010716
Back Squat, Tabata Intervals, 10" Box Dips, max set Back Squat, total from Tabata effort, 10" Box, single set Dips, max set Notes: 1.Perform the Tabata Squats with 45 to 95 lbs, work for twelve reps at each of the eight intervals. 2.On the second set of Squats perform in a single set the total (96, hopefully) performed in all eight Tabata Intervals. 3. Rest no more than two … [Read more...] about Monday 010716
Tuesday 010717
Four rounds for time of: Row 500 meters 12 "L" Pull-ups (good ones Can you complete all 4 rounds in ten minutes or less? OK, how long … [Read more...] about Tuesday 010717
Wednesday 010718
Run 800 meters Deadlift 15-12-9-6-3-1 reps, max load @ each set Run 800 meters Note: 1. Rest only one minute between first 400 meters and Deadlift. 2. Rest one minute between sets. 3. Start second 400 meters one minute after last Deadlift set. 4. Max efforts on runs and lifts! 5. Submit run times, lift loads, and body weight. … [Read more...] about Wednesday 010718