Greatness From Small Beginnings
50-40-30-20-10 reps for time of: Medicine-ball cleans Box jumps Men: 20-lb. ball, 24-in. box Women: 14-lb. ball, 20-in. box Scaling This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. 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 …
For time: 50 double-unders 5 squat snatches 50 double-unders 4 squat snatches 50 double-unders 3 squat snatches 50 double-unders 2 squat snatches Add weight to the snatch each round. Men: 185-205-225-245 lb. Women: 135-145-155-165 lb. Scaling Choose loads for the Read More …
For time: 100-ft. handstand walk 9 squat cleans 75-ft. handstand walk 12 squat cleans 50-ft. handstand walk 15 squat cleans 25-ft. handstand walk Men: 185 lb. Women: 135 lb. Scaling For this workout, worry less about completing it quickly and Read More …
21-18-15-12-9-6-3 reps for time of: Ring dips Front squats Men: 135 lb. Women: 95 lb. Scaling Reduce the reps and load so you can keep moving with limited breaks. Intermediate Option 18-15-12-9-6-3 reps for time of: Ring dips Front squats Read More …
For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Read More …
50-40-30-20-10 reps for time of: Wall-ball shots SDHP @75/55-lb. Abmat sit-ups Men: 20-lb. ball to a 10-ft. target Women: 14-lb. ball to a 9-ft. target 30 minute cap. curveball: coach will at random pick each athlete in their class to Read More …
21-18-15-12-9-6-3 reps of: Handstand push-ups L pull-ups Scaling This workout may take a while and will challenge your muscular stamina. Handstand push-ups and L pull-ups are both advanced movements. Reduce the reps but choose movements that are still challenging for Read More …
12-9-6 reps for time of: Hang squat cleans Burpee bar muscle-ups Men: 165 lb. Women: 115 lb. Scaling This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up Read More …
For time: 30 overhead walking lunges 30 knees-to-elbows 30 sit-ups 30-cal. row 30 sit-ups 30 knees-to-elbows 30 overhead walking lunges Men: Lunge with 45-lb. plate Women: Lunge with 25-lb. plate Scaling This is a quick down-and-back chipper. Reduce the reps Read More …