Greatness From Small Beginnings
Helen 3 rounds for time of: Run 400 meters 21 kettlebell swings 12 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are Read More …
3 rounds for time of: 50 medicine-ball cleans Run 800 meters Men: 20-lb. ball Women: 14-lb. ball Scaling This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that Read More …
4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups Scaling Reduce Read More …
For time: 3 rounds of: 5 bar muscle-ups 5 snatches Then, 3 rounds of: 15 deadlifts 30 air squats Then, 3 rounds of: 5 bar muscle-ups 5 cleans Men: 155 lb. Women: 105 lb. Scaling This workout is three back-to-back-to-back Read More …
For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters pick dumbbells that are relatively heavy for you yet still allow you to complete each round of Read More …
Miron 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight Post time to comments.
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 …
30-20-10 reps for time of: Dumbbell thrusters Toes-to-bars Men: 35-lb. dumbbells Women: 25-lb. dumbbells Scaling This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you Read More …
16.5! 21-18-15-12-9-6-3 reps for time of: Thrusters Bar Facing Burpees Rx’d men use 95 lb. Women use 65-lb. Scaled Men use 65-lb. Women use 45-lb.