8-9 am For time:2-minute handstand hold100 squats25-meter handstand walk100 squats20 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats. Scale:For time:2-minute inverted hold50 squats25-meter bear crawl50 squats30 elevated push-ups Perform the inverted hold with the hands on […]
Saturday January 14 Read More »
6:30-9 am Rut roh…. Don’t look at the date! Complete as many rounds as possible in 5 minutes of:3 deadlifts7 push presses ♀ 125-lb deadlift, 55-lb push press♂ 185-lb deadlift, 85-lb push press Scale:Complete as many rounds as possible in 5 minutes of:3 deadlifts7 push presses ♀ 75-lb deadlift, 35-lb push press♂ 115-lb deadlift, 45-lb
6:30-9 am 42-30-18 reps for time of: Row caloriesDumbbell box step-ups ♀ Two 20-lb DBs, 20-in box♂ Two 35-lb DBs, 20-in box Scale:30-18-12 reps for time of:Row caloriesDumbbell box step-ups ♀ 2 10-lb DBs, 12-in box♂ 2 55-lb DBs, 12-in box
Wednesday January 11 Read More »
6:30-9 am Pull-up ladderRest 5 minutes1/2 bodyweight overhead squat ladder Scale:Ring row ladderRest 5 minutesEmpty barbell overhead squat ladder
8-9 am ‘Michael’ scaled 3 rounds for time of:Run 800 meters35 back extensions35 sit-ups Scale:3 rounds for time of:Jog 400 meters25 PVC pipe good mornings25 AbMat sit-ups
Saturday January 7 Read More »
6:30-9 am Complete as many rounds as possible in 15 minutes of:6 pull-ups6 dumbbell rows6 dumbbell Turkish get-ups8 ring push-ups ♀ 20-lb TGU ♂ 30-lb TGU Scale:Complete as many rounds as possible in 15 minutes of:4 jumping pull-ups4 dips6 dumbbell Turkish get-ups8 push-ups ♀ 10-lb TGU ♂ 15-lb TGU
Wednesday January 4 Read More »
6:30-9 am The beginning of a New Year always needs…burpees! 9-6-3 reps for time of:SnatchesBurpee box jump-overs ♀ 24-in box, 115 lb♂ 30-in box, 155 lb Scale:9-6-3 reps for time of:SnatchesBurpee box step-overs ♀ 15-in box, 55 lb♂ 20-in box, 75 lb
