Archives

30 Minute clock starts for workout: First run one mile for time, then complete the 30 minute workout with as many rounds as possible of: 15 Box jumps (24/20″) 15 Any way ground to overhead [...]

21-18-15-12-9 reps of the following three moves: Total Step ups onto 20” box with plate OVH (45/25) Each side Sledgehammers (16lb) AbMat sit ups But wait there’s more!!! 5 Burpees after [...]

Strength: Cleans 5-5-3-3-3 What a Clean should look like! 3 Rounds for Time: 5 Cleans (135-85#) 10 Toes to Bar 15 Burpees (Yeaaaaa Burpeessss) 20 AbMat Sit Ups 25 Squats  

Skill: KB Clean & Jerk (OR NEWBIE – kb swing or 1 arm swing) OHS single arm – FORM AMRAP 20 minutes 10 Push ups with release at bottom 5/5 KB Clean & Jerk (24/16K) 5/5 one arm OHS [...]

Deadlift (learn form or) work up to heavy single 15 Deadlifts (185/145lb) 15 Wall balls (20/14lb) Run 400m 10 Deadlifts 10 Wall balls Run 400m 5 Deadlifts 5 Wall Balls Run 400m Finisher: Max hold [...]

“Saturday Chipper Fun” 100 cal row 1 mile run 1 – 400m run with cinder block 1 – 400m run with 5 gal water bucket 3 – 50m sled drags 50/50 sledgehammer swings (16#) [...]

Strength: Bench press 5-5-3-3-3 Then four challenges that are performed once each. Rest as needed between each of the four challenges. Run 10 Meters on the minute. Two cones are placed 10 meters [...]

Strength: Front squat 5-5-3-3-3 Then, five rounds for time of: 15 Double-unders Run 400m with sandbag (45/25lb) 15 Push-ups with release at bottom Lunge 20m with bar overhead (45/35lb)

Skill: Double Unders Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, (20/14 lb) 15 Kettlebell swings (24/16k) Finisher: Max time on ring L-sit [...]

Complete as FEW rounds as possible in 20 minutes of: Bar Hang – any grip, can change grips during the hang, but most only contact bar with hands. Wall Sit: Quads at strict parallel, no [...]