Month: October 2018

Thursday 11-1-18

Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 400 Meter Run 30 Kettlebell Swings 12 Strict Pull-Ups Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure…

Tuesday 10-30-18

A. Every minute, on the minute, for 15 minutes (3 sets of each): Station 1 – Double-Kettlebell Overhead Carry x 45 seconds Station 2 – Landmine Row x 8 reps @ 2111 (Left) Station 3 – Landmine Row x 8 reps @ 2111 (Right) Station 4 – Hollow Hold/Rock x 45 seconds Station 5 –…

Monday 10-29-18

In teams of two, complete as many rounds and reps as possible in 30 minutes of: 5 Strict Pull-Ups (Partner A) 10 Push-Ups (Partner A) 15 Air Squats (Partner A) 5 Strict Pull-Ups (Partner B) 10 Push-Ups (Partner B) 15 Air Squats (Partner B) 5 Strict Pull-Ups (Partner A) 10 Push-Ups (Partner A) 15 Air…

Friday 10-26-18

For time: 50 Kettlebell Swings (24/16 kg) 40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs) 30 Burpees 20 Dumbbell or Kettlebell Thrusters (24/16 kg) 10 Bar Muscle-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges with Farmer’s Carry 50 Kettlebell Swings

Thursday 10-25-18

A. Every 2 minutes, for 18 minutes (3 sets): Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X0 (pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window) Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds (if you’re…

Tuesday 10-23-18

A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3020 Rest 60 seconds Pallof Side Step x 5 reps each side Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 12 Kettlebell Swings 6 Burpees

Monday 10-22-18

A. Three sets for max reps of: Unbroken Shoulder Press @ 80% of bodyweight Rest 15 seconds Unbroken Strict Pull-Ups Rest 3 minutes Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set. B. For time: 10 Wall Ball…

Friday 10-19-18

“Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must…