Greatness From Small Beginnings
7 rounds of: 15 Kettlebell swings 3 strict muscle-ups Men: 53-lb. kettlebell Women: 35-lb. kettlebell Scaling Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet Read More …
“Santiago” 7 Rounds for time of: 18 Dumbbell Hang Squat Cleans (35/20) 18 Pull-ups 10 Power Cleans (135/95) 10 Handstand Push-ups U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Read More …
Happy Birthday Kristy! 8 2-minute AMRAPS: 10 Thrusters @65/45-lb. 29 Double unders 1 minute rest between rounds. If you have a vest, wear it.
Front squat 3-3-3-3-3 reps Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
For time: 150 double unders 50 burpees 1-mile run 150 double unders 50 burpees 1-mile run Another variation of this wonderful triplet, albeit no target this time. Ensure the workout is scaled correctly to ensure a sub-30 minute workout. Intermediate: Read More …
4 rounds for time of: 50-ft. walking lunge* 50 Abmat sit-ups Men: 50-lb. dumbbells Women: 35-lb. dumbbells *1 dumbbell overhead, 1 dumbbell in the front rack. Scaling Both exercises in this workout challenge the midline. The overhead lunge should be Read More …
Lifestyle Challenge Workout! Level 1 8 Minute AMRAP: 9 Power cleans @155/105-lb. 12 Bar facing burpees 15 Pull-ups This is the baseline workout for our 30 day lifestyle challenge! Coaches and team captains, be sure to guide your athletes on Read More …
“Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl. U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Read More …
3 rounds for time of: 10 dumbbell power snatches, left arm 10 single-arm overhead squats, left arm 10 L pull-ups 10 dumbbell power snatches, right arm 10 single-arm overhead squats, right arm 10 L pull-ups Men: 50-lb. dumbbell Women: 35-lb. Read More …
8 Rounds for time: 2 Weighted muscle-ups (20/14-lb. medicine ball) 8 Bar facing burpees 7 Power cleans (155/105-lb.) Buy in and buy out with 31 kettlebell swings (53/35-lb.)