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Monday 010528

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Jump 50 times on 20" box for time Hang from bar and raise toes to bar SLOWLY 20 reps Dumbbell thruster 15 reps off 10" box Bench Press 15 reps Bench Press 15 reps Dumbbell thruster 15 reps off 10" box Hang from bar and raise toes to bar SLOWLY 20 reps Jump 50 times on 20" box for time … [Read more...] about Monday 010528

Wednesday 010523

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Push press 21-18-15 reps, rest as needed before, Complete as many rounds in 15 minutes as you can of: Two handstand push-ups. Jump rope "Double-Unders"; 1 minute Run 400 meters Notes: 1. If you can't do a handstand push-up, struggle for thirty seconds and hold handstand for 60 seconds each pass 2. If your technique sucks just jump furiously for one minute … [Read more...] about Wednesday 010523

Thursday 010524

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Deadlift 3-2-1-2-3 reps Rest as needed before, Complete as many rounds in 15 minutes as you can of: 500 meter row 15 Knees to Elbows 20 Squat swith 20 lb. medicine ball to 10" box … [Read more...] about Thursday 010524

Friday 010525

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Dumbbell "Thrusters" from 10" box 15 - 12 - 9 reps with same weight Rest as needed before, Complete as many rounds in 10 minutes as you can of:: 25 Push-ups 7 Pull-ups 7 Glute-ham raise … [Read more...] about Friday 010525

Saturday 010519

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Powerclean 3X10-10-10 (Three sets of 10 reps). Rest as needed before... Complete as many rounds in 20 minutes as you can of: Rope climb 15 Sit-ups 10 Thrusters off 10" box with dumbbells totaling 30% of your weight 15 Back extensions Give one point for each exercise completed. … [Read more...] about Saturday 010519

Monday 010521

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Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds. All throws two feet above reach! Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And.... Rest only as long as last effort.... 30seconds on, 30 seconds off, 60 seconds on, 60 seconds off, 90 seconds on, 90 seconds off, 120 seconds on, done. Total exercise 8 minutes. 20 lb medicine ball, and full squat … [Read more...] about Monday 010521

Tuesday 010522

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Bike two minutes all out, three times with five minute break between efforts. Record and submit distance for each effort. How many rotations can you do within 15 minutes? One point each station. Back extension 15 reps with 25 lb. plate Muscle-up Deadlift/High-pull X 10 reps 50% body weight If you can't do a muscle-up, do 15 pull-ups and 15 dips instead. … [Read more...] about Tuesday 010522

Thursday 010517

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Squat, 10" box, with weight 20-10-5-3-1 Three rounds each for time of: Three minute stand on bike at 70 rpm Twice up the rope (rope climb) Twenty sit-ups Fifteen back extensions … [Read more...] about Thursday 010517

Friday 010518

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Bench press 10-8-6-4-2 reps. Total weight for all five sets and submit with body weight. Rest as needed before, How many passes of this circuit can you make in 20 minutes? Count each element (Box jump, Muscle-up, Leg raise) as a single point, so that, for instance, four complete circuits and once more 20 box jumps and one more muscle-up would be 14 points. If you still can't … [Read more...] about Friday 010518

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