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January 31, 2018

Back Squat

5-5-5-5-5


On a 12-minute clock, 4 rounds of:
1 minute of 1.5-pood kettlebell snatches
1 minute of sit-ups
1 minute of lunges

January 30, 2018


"Fight Gone Bad!"

Three rounds of:


Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock d...

January 29, 2018


Skill: 15 min: Muscle up / Handstand Push Up Practice

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

 

January 27, 2018

Partner “Zues”

Split reps:

3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squat (Bodyweight)

January 26, 2018

"The Other Total"

Clean, 1 rep max
Floor press, 1 rep max
Overhead squat, 1 rep max

Clean is from the ground, power or squat.
 

January 25, 2018

Weighted Step Up 4x10
Bottoms up press
4x10


"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

 

January 24, 2018

16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups


Rest 10 mins


13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" b...

January 23, 2018

EOMOM: 10
Odd: 25ft HandStand walk
Even: L-sit hold 20s


Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-under

January 22, 2018

EMOM 10
Power clean x 3


21-15-9 reps for time of:


Push presses
Power cleans

Men: 135 lb.
Women: 95 lb.


 

January 20, 2018

EMOM 15:

1: 7 Strict Chest to bar Pull ups

2: 7 Ring Dips

3: 30s hand stand hold

18.Zero

21-15-9 reps for time of:


Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

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