Archives

Strength:

• Deadlift 5-5-5-3-3-3

Workout:
“Death by pushups”
In the first minute, perform 2 pushups; in the second minute, 4 pushups; in the third minute , perform 6 pushups; in the fourth minutes, perform 8 pushups. Continue increasing by 2 pushups every minute until you are unable to complete the prescribed number of pushups within the allotted minute.

Rest 5 minutes

“Death by wall ball”
In the first minute, perform 2 wall balls; in the second minute, 4 wall balls; in the third minute , perform 6 wall balls; in the fourth minutes, perform 8 wall balls. Continue increasing by 2 wall balls every minute until you are unable to complete the prescribed number of wall balls within the allotted minute.

Strength:

• Weighted pullups: Find your one rep max

Workout:
7 rounds of:

• Row for calories in the first minute
• 5 plyo pushups & 10 KB swings in the second minute

Strength:

• Benchpress: 5-5-5-3-3-3

Workout:
“Cindy”
As many rounds as possible in 20 minutes:

• 5 pullups
• 10 pushups
• 15 squats

Strength:

• Power cleans: 5-5-5-3-3-3

Workout:
“Angie”
For time:

• 100 pullups
• 100 pushups
• 100 situps
• 100 squats

You must complete all the repetitions for one exercise before moving on to the next.

Skill/Strength:

• Snatch balance
• 5-5-3-3-3

Conditioning

• 200 single skips
• 20 pushups
• 10 power snatch (115/85)
• 200 single skips
• 20 dips
• 10 power snatch (115/85)
• 200 single skips
• 20 burpees
• 10 power snatch (115/85)
• 200 single skips
• 20 dips
• 10 power snatch (115/85)
• 200 single skips
• 20 pushups
• 10 power snatch (115/85)

Skills: Back levers

Conditioning:

• Max OHS (BW/66% BW)
• Max pushups
• 5 rounds for reps and time

Skills:

• L-sits: 3 efforts for maximum time, wait 2 minutes between efforts

Workout:
For time:

• Run 1200m
• 15 KB swings (32/24 kg)
• 20 pushups
• Run 800m
• 15 KB swings (32/24 kg)
• 20 pushups
• Run 400m
• 15 KB swings (32/24 kg)
• 20 pushups

Workout:
Modified “Tabata This” – Using the Tabata protocol (:20 on, :10 rest for 4 minutes) perform each of the following exercises:

• Rowing (1 kcal = 1 rep)
• Squats
• Pullups
• Back Extensions
• Situps

Your score will be the sum of the lowest number of reps performed in any round for each of the exercises.

Strength:

• Power Snatch 5-5-5-3-3-3

Workout:
As many rounds as possible in 12 minutes:

• 5 SDLHP (95/65)
• 10 Pushups
• 20 double-unders

Skills:

• GHD situps: 5×10

Workout:
“Cindy”
Perform as many rounds as you can in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats