menu close menu

Latest Posts

0 comments

January 29, 2015

Three sets of: Romanian Deadlift x 6-8 reps @ 21X1 Rest 90 seconds Handstand Push-Ups x Max reps Rest 90 secondsB. Three rounds for time of: 50 Double-Unders 25 Burpee Box Jump Overs 24”/20”

read more
0 comments

January 28, 2015

Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111 Rest 90 seconds B. In teams of two, partners alternate to complete three sets each of: Kettlebell Swings x 20 reps (55/35) Ring Dips x 15 reps 400 Meter Run

read more
0 comments

January 27, 2015

A. Six sets of Hang Snatch + Snatch Rest as needed between sets B. For time: 30 Wall Ball Shots 20/14 30 Pull-Ups 20 Wall Ball Shots 20/14 20 Pull-Ups 10 Wall Ball Shots 20/14 10 Pull-Ups

read more
0 comments

January 26, 2015

A. Four sets of: Back Squat x 4-6 reps @ 30X0 Rest 60 seconds Powell Raises x 8-10 reps each @ 2020 Rest 60 seconds B. In teams of three, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of: 20-Yard Bear Crawl 5 Man-Makers

read more
0 comments

January 23, 2015

A. Take 15 minutes to practice/develop kipping pull-up or muscle-up skills (your coaches will help to provide you with numerous drills appropriate to your current skill level); and then,B. Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible: Row 500 Meters 30 Kettlebell Swings 55/35 15 Pull-Ups (or 5 Muscle-Ups ...

read more
0 comments

January 22, 2015

A. Five or Six sets of: Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM ...

read more
0 comments

January 21, 2015

On the minute, every minute, for 20 minutes, complete the following: Power Clean x 2 reps Burpees x 3 reps As Quickly As Possible Score total weight (in lbs.) successfully lifted in the power clean over the course of the 20 minutes.

read more
0 comments

January 20, 2015

A. Four sets of: Front Squat x 4-6 reps @ 21X1 Rest 20 seconds Tall Box Jump x 4-6 reps Rest 3 minutesB. Complete as many rounds and reps as possible in 8 minutes of: 20 Alternating Reverse Lunges 40 Double-Unders

read more
0 comments

January 19, 2015

A. Three sets of: Bench Press x 6-8 reps @ 20X1 Rest 20 seconds Dynamic Push-Up x 4-6 reps Rest 3 minutesB. Against a two-minute running clock, complete the following: 400 Meter Run Pull-Ups x Max Reps Complete a total of four sets, and rest exactly 2 minutes between sets.

read more
0 comments

January 16, 2015

A. Three sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 60 seconds Ring Dips x Max Reps @ 20X1 Rest 60 secondsB. For time: Row 1000 Meters 135/95 lbs Hang Power Cleans x 30 reps Wall Ball Shots x 50 reps

read more