Greatness From Small Beginnings
“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Read More …
Split jerk 3-3-3-3-3-3-3 reps Scaling All athletes can attempt split-jerk triples. Newer athletes should spend plenty of time drilling the movement before adding weight.
3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and Read More …
For time: Run 1 mile 50 wall-ball shots Run 800m. 35 wall-ball shots Run 400m. 20 wall-ball shots Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft. Scaling Aim to complete this couplet in about 20 or Read More …
Closed. Merry Christmas!
12 Days of Christmas! 100m. Farmers carry 2 Clean and jerk 3Front squats 4 wall ball 2 for 1’s 5 medball clean box step overs 6 dB reverse lunge 7 Synchro single DB clean and jerk 8 Synchro DB snatch Read More …
“Chad” For Time 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. Read More …
Overhead squat 3-3-3-3-3 reps Scaling Most athletes can complete this workout as prescribed. Ideally, each set will be as heavy as possible for 3 reps. Newer athletes should start light and spend ample time drilling overhead-squat mechanics.
For time: Run 800 meters Then, 10 rounds of the couplet: 10 handstand push-ups 10 single-leg squats Then, run 800 meters Scaling The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements Read More …
Complete as many rounds as possible in 15 minutes of: 7 squat snatches 14 strict ring dips Men: 165 lb. Women: 110 lb. Scaling This couplet will challenge athletes with significant loading and gymnastics volume. Go lighter on the snatches Read More …