Greatness From Small Beginnings
Complete as many rounds as possible in 15 minutes of: 20 push-ups 50 squats Scaling This couplet is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and Read More …
For time: 100 squats 15-ft. rope climb, 4 ascents 75 squats 15-ft. rope climb, 3 ascents 50 squats 15-ft. rope climb, 2 ascents 25 squats 15-ft. rope climb, 1 ascent Scaling Reduce the reps on the squat so that each Read More …
10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb. Scaling Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 Read More …
Happy Birthday Kristy! 8 2-minute AMRAPS: 10 Thrusters @65/45-lb. 29 Double unders 1 minute rest between rounds. If you have a vest, wear it.
Front squat 5-5-5-5-5 reps Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Back squat 2-2-2-2-2-2-2-2-2-2 reps Scaling Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible on all sets, while newer athletes can use this workout as an opportunity to drill the movement.
21-18-15-12-9-6-3 reps for time of: Ring dips Front squats Men: 135 lb. Women: 95 lb. Scaling Reduce the reps and load so you can keep moving with limited breaks. Intermediate Option 18-15-12-9-6-3 reps for time of: Ring dips Front squats Read More …
“Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Scaling This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps Read More …
“Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters On June 30, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting Read More …
1775 Complete as many rounds as possible in 60 minutes of: 17 power cleans, 135 lb. 75 squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve Read More …