Greatness From Small Beginnings
Lifestyle Challenge Workout Retest! Level 1 8 Minute AMRAP: 9 Power cleans @155/105-lb. 12 Bar facing burpees 15 Pull-ups Level 2 8 Minute AMRAP: 9 Power cleans @125/85-lb. 12 Bar facing burpees 15 Jumping pull-ups* *Pull-up bar at wrist height Read More …
For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters Men: 95 lb. Women: 65 Read More …
15-12-9 reps for time of: Sumo deadlift high pulls Chest-to-bar pull-ups Men: 135 lb. Women: 95 lb. Scaling This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to Read More …
Complete as many rounds as possible in 10 minutes of: 7 handstand push-ups 1 rope ascent, 15-ft. rope Scaling Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small Read More …
Back squat 3-3-3-3 reps Thruster 3-3-3-3 reps 4 attempts at a max L-sit hold for time Scaling This heavy day finishes off with a max-effort gymnastics attempt. Intermediate athletes can complete this as prescribed. Newer athletes can use the first Read More …
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 …
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 …
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 …
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 …