Greatness From Small Beginnings
5 2-minute rounds of: 20 SDHP @75-55-lb. Max toes-to-bars Rest 2 minutes Scaling In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing Read More …
4 rounds for time of: 100-ft. walking lunge 30 medball sit-ups @20/14 30 pull-ups Scaling Reduce the volume of each exercise in order to avoid long breaks and finish in under 20 minutes. Intermediate Option 4 rounds for time of: Read More …
Classes @8am and 9am “Angie” For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Scaling This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Read More …
3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 115 / 75 lb. Max-calorie row in 20 seconds Max L-sit hold for time (from parallettes) Start a clock and begin an attempt at each exercise every Read More …
15-12-9 reps for time of: Thrusters Muscle-ups Men: 135 lb. Women: 95 lb. Scaling This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up Read More …
3 rounds for time of: 800m. run 50 sumo deadlift high pulls 25 pull-ups Men: 75-lb. SDHP Women: 55-lb. SDHP Scaling Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks Read More …
For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
For time: 50 wall-ball shots 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft. Scaling Reduce the reps so the first round of wall-ball shots Read More …
For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box Scaled Option For time: 30 hanging knee-raises 40 single-arm dumbbell snatches 50 Read More …
2 rounds for time of: 50 SDHP @75/55 25 handstand push-ups Intermediate and beginner scaling: 2 rounds for time of: 50 SDHP @65/45-lb. 25 hand-release push-ups