Greatness From Small Beginnings
“Weston” Five rounds for time of: Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm ***Substituted 1000m. row with 800m. run*** Read More …
8 rounds for time of: Run 400 meters Rest 90 seconds Scaling Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as Read More …
Run 5k Everyone should do some sort of distance training. If running, scale the distance. If you can’t run, substitute with a row. Intermediate: 2 mile run or 4000m. row Beginner: jog 1 mile or 2000m. row
3 rounds for time of: 800-meter run 25 toes-to-bars 25 deadlifts Men: 225 lb. Women: 155 lb. Scaling This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading Read More …
“Rankel” Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Read More …
Kelly 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots Men: 24-inch box, 20-lb. ball Women: 20-inch box, 14-lb. ball Scaling This workout is a long met-con. Choose distances, weights, heights and reps that keep Read More …
Taylor 4 rounds for time of: Run 400 meters 5 burpee muscle-ups If you’ve got a 20-lb. vest or body armor, wear it. U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Read More …