Greatness From Small Beginnings
Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 3 wall walks Scaling This workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure Read More …
5 3-minute rounds of: 20 push presses Max-rep weighted pull-ups Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups Scaling This push/pull interval calls for Read More …
Deficit deadlift 5-5-5-5-5 reps Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Scaling This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that Read More …
Bowen 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch box Captain Jeffrey Bowen, of Alexander, North Carolina, died July Read More …
For time 25-cal. row 25 burpees then, 3 rounds of: 25 sumodeadlift high-pulls @75/55 25 burpees Scaling Reduce the burpee reps so that the first round takes less than 4 minutes. Intermediate Option 20-cal. row 20 burpees then, 3 rounds Read More …
For time: 5 deficit handstand push-ups 5 squat cleans, 185 / 125 lb. 10 strict handstand push-ups 10 squat cleans, 155 /105 lb. 20 handstand push-ups 20 squat cleans, 135 / 95 lb. 40 ring dips 40 squat cleans, 95 Read More …
Split jerk 1-1-1-1-1-1-1 reps Scaling The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight. Beginner Option Split jerk 3-3-3-2-2-2-1-1-1 Read More …
For time: 100 squats 15-ft. rope climb, 4 ascents 75 squats 15-ft. rope climb, 3 ascents 50 squats 15-ft. rope climb, 2 ascents 25 squats 15-ft. rope climb, 1 ascent Scaling Reduce the reps on the squat so that each Read More …
3 rounds for time of: 800-m run 50 box jumps Men: 24-in. box Women: 20-in. box Intermediate Option 3 rounds for time of: 800-m run 35 box jumps Men: 20-in. box Women: 15-in. box Beginner Option 3 rounds for time Read More …
“Bolyard” 6 rounds for time: 13 deadlifts @255/165 42 double unders 2 rope climbs to 15′ 1 muscle-up* *scaled to 5 pull-ups/5 push-ups “CSM Bolyard had served in the Army for 24 years and through 13 deployments. He was awarded Read More …