Greatness From Small Beginnings
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 …
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 …
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 …
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 …
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.)
50 burpees to a target* 100 double unders 2 mile run *targe at least 6″ above reach This workout is the reverse order of what we programed for 7/19, and same scaling should be applied. Should take 20 minutes or Read More …
For time: 2 mile run 100 double unders 50 burpees to a target* *target at least 6″ above reach This workout should take 20 minutes or less. Scale distance and burpees accordingly. Intermediate: 1.5 mile run 50 burpees to target Read More …
4 rounds for time of: 15 strict toes to bar 30 thrusters 45 double-unders Men: 65 lb. Women: 45 lb. Scaling This workout is light and quick. Intermediate athletes should kip the toes to bar, beginners should stick with AbMat Read More …