Tuesday, December 12, 2017

Tuesday 171212

10 rounds, 30 secs per station, of:
Toes-to-bar
Rest 30 secs
Dip
Rest 30 secs
Deadlift, 1x bodyweight
Rest 30 secs
Handstand Push-up
Rest 30 secs

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 30 secs,

the clock does not stop or reset between stations.

Monday, December 11, 2017

Monday 171211

4 rounds for time of:
Row, 500 m

10 Overhead Squats, 155/105 lbs

Friday, December 8, 2017

Friday 171208

For time:
Row, 900 m
-- then --
5 rounds of:
8 Handstand Push-ups
10 Lateral Burpee (Over Barbell)s
10 Hang Power Snatches, 95/65 lbs
-- then --

Row, 900 m

Wednesday, December 6, 2017

Thursday 171207

10 rounds for time of:
15 Dumbbell Bench Press, 50/35 lbs

Farmer Carry, 50/35 lbs, 80 ft

Wednesday 171206

4 rounds for time of:
Run, 400 m
30 Push Press, 65/45 lbs
20 Jumping Chest-to-bar Pull-ups

Monday, December 4, 2017

Tuesday 171205

5 rounds for time of:
10 Front Squats, 1x bodyweight
15 GHD Sit-ups

Handstand Walk, 20 m

Sunday, December 3, 2017

Monday 171203

Manuel

5 rounds for reps of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters


Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Wednesday, November 29, 2017

Thursday 171130

Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes To Bars

15 Wall Balls, 20/14 lbs, 10 ft

Tuesday, November 28, 2017

Wednesday 171129

Tabata Hand Release Push-Up
Tabata Kettlebell Swing, 55/35 lbs
Tabata Slam Ball Over Shoulder, 50/30 lbs
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

Monday, November 27, 2017

Tuesday 171128

For time:
15 Squat Snatches, 95/63 lbs
Run, 800 m
20 Overhead Squats, 95/63 lbs
Run, 600 m
25 Thrusters, 95/63 lbs

Run, 400 m