Documentos de Académico
Documentos de Profesional
Documentos de Cultura
Date:
Death by Back Squat Complete 5 rounds: Rest
Complete:
1 back squat the first minute, 2 back squats the second minute, 3 Pull Ups – max reps
back squats the third minute and so on… Shin Hops – 10 reps
*This workout is performed at body weight or 225 lbs, which ever is
more. Post total pull ups to comments.
Post total minutes completed to comments.
Comments:
Date:
Complete 4 rounds: 10, 8, 6, 4, 2, reps of: Rest
You have 2 minutes to perform each round:
200 yard shuttle Power Cleans @ 70% of 1 RM
135 lbs Shoulder to Overhead – max reps 50 yard Farmer’s Walk – AHAP
*Rest 2 minutes between rounds
*For shuttle, sprint 100 yards, touch and sprint back *Search out the heaviest set of implements you can find and walk
25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.
Comments:
Date:
On the minute Tabata DL Challenge Rest
Complete:
Complete 3 burpees and max reps of supine ring pull ups on the 315 lbs Tabata Deadlift
minute for 10 minutes. *Start the clock and perform as many reps as possible for 20
seconds of 315 lbs deadlifts. Rest 10 seconds. Repeat this 7 more
*Every 60 seconds perform 3 burpees, for the rest of the minute times for a total of 8 sets. Your score is counted by the total number
perform as many supine ring pull ups as you can during the time of reps across 8 sets.
period. *The goal is 50+ reps.
Post total reps to comments.
Total supine ring pull ups to comments.
Comments:
Date:
Complete as many rounds as possible in 5 minutes: Complete 6 rounds: Rest
135 lbs Front Squat – 5 reps 1 Minute Assault or Row – Max Calories
Dymanic Push Ups – 10 reps 1 Minute 2 pood Russian KB Swings – 15 reps
Rest 5 minutes… *You have one minute to bike or row for calories. You have the
second minute to perform 15 KB swings.
Complete as many rounds as possible in 5 minutes:
Post total calories rowed to comments.
135 lbs Back Squat – 5 reps
Pull Ups – 5 reps
Comments:
Date:
Complete as many rounds as possible in 8 minutes: Complete 6 rounds for time: Rest
Comments:
Thursday Friday
Complete as many rounds as possible in 12 minutes: Complete as many rounds as possible in 10 minutes:
Comments:
Date:
Complete for time. Complete 5 Rounds. Rest
50 lb DB Walking Lunges – 20 yards
Box Jumps @ 24″ – 20 Reps 185 lb Power Snatch – 3 Reps
-Rest 60 seconds- Chest to Bar Pull Ups – 9 Reps
50 lb DB Walking Lunges – 20 yards Lateral Hops – 12 Reps
Toes to Bar – 20 Reps
-Rest 60 seconds- *Power Snatch should be approximately 85% 2 RM. For lateral hops
50 lb DB Walking Lunges – 20 yards use 12″ parallette or similar device.
Burpees – 20 Reps
-Rest 60 seconds- Post times to comments.
50 lb DB Walking Lunges – 20 yards
Sprint – 120 yards
Post time to comments.
Comments:
Date:
Complete 5 rounds. Complete 4 rounds: Rest
50 yard DB Farmer Carry – AHAP
Push Press – 3 reps Rest as needed
Barbell Thrusters – 6 reps 100 yard Shuttle Run
Rest 30 seconds Rest as needed
Row 30 seconds – max calories *For the 100 yard shuttle, sprint 50 yards out and back, alternating
Rest 60 seconds change of direction each round.
then…
*Use 80% bodyweight for push press and barbell thruster. Complete for time:
Strict Pull Ups – 50 reps
Post loads used and total calories to comments. Post fastest shuttle and time to complete pull ups to comments
Comments:
Date:
Complete as many rounds as possible in 12 minutes of: Complete 4 Rounds for time. Rest
135 lb Front Rack Walking Lunges – 10 Reps 1.5 pd KB Power Snatch Right – 6 Reps
Supine Ring Rows – 10 Reps 1.5 pd KB OH Farmer Carry Right – 20 Yards
50 lb Ball Slams – 10 Reps Burpee – 12 Reps
1.5 pd KB Power Snatch Left – 6 Reps
Post rounds and reps to comments. 1.5 pd KB OH Farmer Carry Left – 20 Yards
Burpee – 12 Reps
Comments:
Date:
Rest
Comments:
Thursday Friday
Rest 90 seconds between rounds. *Burpees with jump touch should be to a target at least 6″ from
overhead reach.
Post total number of Bench Press Reps.
Post Rounds to comments.
“Tillman” Rest
Complete 7 rounds for time.
then…
Lift 10,000 lbs as fast as possible using only one rep of the following: Rest
1 Squat
1 Press
1 Deadlift
*You can use any weight on the lifts and it can be done in any
amount of rounds. You can only do one rep at a time and must cycle
through all three lifts to complete one round.
*The goal is to lift 10,000 lbs as fast as possible.
Post loads, rounds and times to comments.
Rest
Monday Tuesday Wednesday
Date:
Complete 5 Rounds. Seated Box Jump Rest
40 yd Sprint Find Seated Box Jump 1 RM
2 pd KB Swing – 11 Reps
-Rest 60 Seconds- Single Leg Bounding
30 yd Sprint Perform 4×10 on each leg
Strict Handstand Push Up – 11 Reps
-Rest 45 Seconds- *Single leg bounding is essentially 10 continuous single led broad
20 yd Sprint jumps. The focus is minimizing ground contact time while
Broad Jump – 5 Reps maximizing distance.
-Rest 30 Seconds-
Post time to comments.
Comments:
Date:
Complete one sprint on the minute for 12 minutes: Complete as many rounds as possible in 10 minutes. Rest
Comments:
Date:
Complete 4 Rounds for time: Complete using the least number of sets possible. Rest
50 lb One Arm DB Thruster RT – 7 Reps
50 lb One Arm DB Power Snatch RT – 7 Reps Pull Ups – 100 Reps
25 yd Burpee Broad Jump
50 lb One Arm DB Thruster LT – 7 Reps Post number of sets and time to comments.
50 lb One Arm DB Power Snatch LT – 7 Reps
25 yd Burpee Broad Jump
Post times & fewest number of Burpee Broad Jumps completed 25
yds to comments.
Comments:
Date:
Complete 6 Rounds: Complete as many rounds as possible in 13 minutes: Rest
Comments:
Date:
Complete for time: Tabata: Rest
45 lb Barbell Bicep Curl – Max Reps
15′ Rope Climb Ascents – 10 Reps Ab Mat Sit Up – Max Reps
225 lb Back Squats – 40 Reps Banded Tricep Push Down – Max Reps
Handstand Push Ups – 50 Reps *Complete 8 full rounds of 20 seconds work : 10 seconds rest at
each exercise before moving to the next. There is no additional rest
Post times to comments. for transition. Use an unloaded barbell for Bicep Curls and medium
to light band for Tricep Push Downs.
Post total reps to comments.
Comments:
Thursday Friday
Complete one round at the start of each minute for 12 minutes. Complete 6 Rounds of the coplex.
Odd Minutes: 185 lb Hang Power Clean – 5 Reps
5-10-5 Yard Shuttle – Right 185 lb Front Squat – 7 Reps
50 lb Single Arm DB Thruster – 11 Reps Right 185 lb Push Jerk – 3 Reps
Barbell Walking Lunges @ 35%- 40% of 1 RM Squat – 12 Reps (6 Power Cleans @ 75% of 1 RM
each side) Farmer’s Walk AHAP – 50 yd
Dips – 12 Reps *Search out the heaviest set of impliments you can find and walk 25
Sprint – 100 yds yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.
Post time to comments.
Post weight and loads used and times to comments.
Alternate exercises at the top of every minute for Fight Gone Worse
15 minutes: Complete three rounds of 1 minute at each station. Rest 1 minute
between rounds.
Wall Walk with Push Up – 3 Reps 50 lb DB Thrusters – Max Reps
2 Pood KB Swing – 15 Reps 95 lb Power Snatch – Max Reps
45 lb Russian Twist – 30 Reps 20″ Box Jump – Max Reps
95 lb Push Press – Max Reps
*You should complete 5 rounds of each. Row – Max Calories
*Spend one minute at each of five stations, resulting in a a five-
Post weights used to comments. minute round after which a one minute break is allowed before
repeating. This event calls for three rounds. The clock does not reset
or stop between exercises. On call of ‘rotate,’ the athletes must
move to the next station immediately. One point is given for each
rep, except on the rower, where each calorie is one point.
Post total score to comments.
Saturday Sunday
*Use two 45 lb bumper plates for deficit push ups. The goal is to get
a pec stretch at the bottom of each rep.
Comments:
Date:
Complete as fast as possible on the minute for 12 minutes: Complete 3 Rounds: Rest
Hold the top of a Pull Up – 45 Seconds
Russian KBS – 10 Reps Rest 15 Seconds
Double Unders – 20 Reps 45 lb Plate OH Walking Lunge – Max Reps in 45 Seconds
Rest 15 Seconds
*KB weight should be as heavy as possible. Sledge Hammer Strikes – Max Reps in 45 Seconds
Rest 15 Seconds
Post weights and fastest round to comments Sprint Full Gasser or 1/2 Gasser – 45 Seconds
Rest 15 seconds
*To score workout: If you can complete the Full Gasser in the 45
seconds, count 2 points. If you can not complete Full Gasser in 45
seconds or opt to only complete 1/2 Gasser, count 1 point.
Post individual movement reps and points to comments
Comments:
Date:
Sprint: Complete 5 Rounds for time: Rest
Comments:
Date:
Complete 5 Rounds: Complete as many rounds as possible in 12 minutes: Rest
Push Press – Max Reps Unbroken 180 lb Prowler Sprint – 40 yd shuttle (20 yds out and back)
Sprint – 40 yds 45 lb Plate Pinch Carry – 20 yds
Dips – Max Reps Unbroken 45 lb Russian Twist – 30 Reps Total
Sprint – 20 yds
Rest 90 Seconds *Use bumper plates for Plate Pinch Carry.
*Use 75% bodyweight for Push Press. Post rounds and reps to comments.
Comments:
Date:
Complete as many rounds as possible in 5 minutes: Complete 6 Rounds: Rest
185 lb Push Press – 5 Reps Supine Ring Rows – 12 Reps
CTB Pull Ups – 7 Reps Sprint – 20 yd Shuttle
-Rest 3 minutes, then- 40 lb Ball Slams – 12 Reps
Complete as many rounds as possible in 5 minutes: Rest :60 seconds
Broad Jump – 4 Reps *For the 20 yd Shuttle, sprint 10 yds out and back. Alternate change
185 lb Hang Power Clean – 6 Reps of direction each round.
Post rounds and reps to comments. Post fastest round to comments
Comments:
Thursday Friday
*For Med Ball Sit Up Throws, get into a sit up position about 6-8 feet
from the wall. Start with your back flat on the ground and the ball
overhead. Sit up while flinging med ball against the wall, catch and
repeat.
Rest
Monday Tuesday Wednesday
Date:
Rest
Comments:
Date:
Complete 5 Rounds: Every :30 seconds complete: Rest
Comments:
Date:
12, 9, 6, 3 Reps of: Complete 10 rounds: Rest
Comments:
Date:
Complete as many rounds as possible in 12 minutes: Complete for time: Rest
100 yd Sprint
40 lb Ball Slam – 10 Reps Power Clean & Split Jerk – 8 Reps
Clapping Push Up – 10 Reps Towel Pull Ups – 12 Reps
30″ Box Jump – 5 Reps Power Clean & Split Jerk – 6 Reps
Towel Pull Ups – 10 Reps
*Box Jump must be performed by landing with hips above parallel. Power Clean & Split Jerks – 4 Reps
Towel Pull Ups – 8 Reps
Post total rounds and reps to comments. 100 yd Sprint
*Use 155 lbs for Power Clean & Split Jerk. Alternate the leading foot
in Split Jerk every rep.
Post time to comments.
Comments:
Date:
Complete as many rounds as possible in 15 minutes: Complete 5 rounds: Rest
Handstand Hold – 30 seconds
Front Squat – 3 Reps Handstand Push Up – Max Reps
15′ Rope Climb – 1 Rep Hold Top of Pull Up – 30 seconds
Deficit Push Ups – 10 Reps Strict Pull Up – Max Reps
Hold Top of Ring Dip – 30 seconds
*Use 1.25 x bodyweight for Front Squats. Ring Dip – Max Reps
*Perform Deficit Push Ups with feet and hands on 45 lb bumper *Perform isometric hold for 30 seconds, kick or drop down, shake
plates. out your hands, take a few breaths and perform Max Reps of
prescribed exercise.
Post rounds and reps to comments Post total reps completed to comments.
Comments:
Thursday Friday
155 lb Thruster – 6 Reps 100 lb One Arm DB Power Snatch – 5 Reps (RT)
Supine Ring Rows – 12 Reps 100 lb One Arm DB Power Snatch – 5 Reps (LT)
2 pood KB Swings – 12 Reps 135 lb Prowler Push – 25 yds
Rest 45 seconds
Post total rounds to comments.
*Perform each exercise unbroken. For each broken set, count a 10
burpee penalty to be completed after the workout.
*Every time you fail or stop and rest with your chest on the ground
count a penalty. If a penalty is counted, you must immediately
Sprint 100 yards. Once the penalty is completed go back to
performing the 150 Push Ups.
Comments:
Date:
Complete 5 rounds for time: Complete 4 rounds: Rest
185 lbs Any Way Overhead – 5 Reps 1 Min – Dynamic Push Up – Max Reps
Strict Pull Ups – 7 Reps 1 Min – Walking Lunges holding 45 lb Plate – Max Reps
Toes To Bar – 9 Reps 1 Min – Russian Twists w/ 45 lb Plate – Max Reps
Rest 1 Minute
Post times to comments.
*For Walking Lunges count each step as a rep. Plate may be held in
any way.
*For Russian Twists count each plate strike as a rep.
Comments:
Date:
Complete every 90 seconds: Complete 6 rounds for time: Rest
*Every 90 seconds, complete one of the above exercises. Alternate *For KB Swing, go as heavy as possible. If you have access to more
through until your have completed 5 rounds of each or 15 total than 2 pood, use it.
rounds.
Post time to comments.
Post sprint times to comments.
Comments:
Date:
Quarter Gone Bad Complete as many rounds as possible in 8 minutes: Rest
Five rounds for total reps of: Supine Ring Pull Ups – 10 Reps
135 lb Thrusters – Max Reps in 15 Seconds Ball Slams – 5 Reps
Rest 45 Seconds *For Ball Slams, use 40-60 lbs.
50 lb Weighted Pull Ups – Max Reps in 15 Seconds then…
Rest 45 Seconds 6 x 25 yd 180 lb Prowler Pushes
Burpees – Max Reps in 15 Seconds or
Rest 45 Seconds 6 x 50 yd Sprints
Post total reps to comments. *Rest 90 seconds between efforts.
Post rounds and loads used to comments.
Comments:
Date:
Complete 10 sprints: Every 30 seconds complete: Rest
155 lb Power Snatch – 1 Rep
50 yards 50 lb Ball Slam – 1 Rep
*Complete one rep of both exercises every 30 seconds until 10
Post fastest times to comments. minutes or 20 rounds have been completed.
Post loads to comments
Comments:
Thursday Friday
*For Prowler Push use 180 lbs. *You have 20 seconds to perform as many reps of Deadlift as
possible. Rest 10 seconds. Repeat this 7 more times for a total of 8
Post times to comments. rounds. Your score is total number of reps in 8 rounds.
*For GHD Isometric Hold, hold at the top of the back extension.
Cross arms across the chest or if you are bad ass, place hands
behind the head.
then…
Rest
Monday Tuesday Wednesday
Date:
Rest
Comments:
Date:
As many rounds as possible in 10 minutes: Complete 6 rounds: Rest
Push Press – 3 Reps
Ball Slam – 5 Reps 135 lb Sandbag Shouldering – 10 Reps
45 lb Russian Twist – 20 Reps (total) 50 yd Prowler Shuttle
*For push press, use between 185-225 lbs
*For ball slams, use between 40-60 lbs *Push 180 lb Prowler or Sled 25 yds and then back to the starting
Post loads used and rounds completed to comments. line or sub a 100 yd Sprint (50 yds out and back).
Post times to comments.
Comments:
Date:
Complete 4 rounds: Complete 8 rounds: Rest
Strict Handstand Push Ups – 8 Reps 25 yd Prowler Push (high handles) or 75 yd Sprint
185 lb Hang Power Clean – 6 Reps 60 seconds Push Ups – Max Reps
20″ Lateral Box Jump – 8 Reps
Rest 1 minute *Push the prowler or Sprint the 75 yds, once you cross the
finish line you have 60 seconds to do as many Push Ups as possible.
*For Lateral Box Jumps, alternate sides (4 LT, 4 RT). After 60 seconds, immediately start the next round.
*For Prowler Push, use 90-180 lbs.
Post time to comments.
Post total number of Push Ups to comments.
Comments:
Date:
Complete 5 rounds for time: Complete as many rounds as possible in 12 minutes: Rest
Comments:
Date:
Complete 4 rounds for time: Every minute on the minute complete: Rest
50 lbs DB Thrusters – 10 Reps Power Clean – 2 Reps
50 lbs DB Walking Lunges – 20 Reps (10 RT/ 10 LT) Double Unders – 10 Reps
50 lbs DB Push Ups to Row – 20 Reps (10 RT/ 10 LT) *For Power Cleans, go as heavy as possible.
*DB Push Up to Row is performed by doing one push up followed by *At the top of every minute perform both Power Cleans and Double
one single arm row. Unders. Complete 15 minutes (15 Rounds) of work.
Post times to comments. Post loads used and total rounds completed to comments.
Comments:
Thursday Friday
Comments:
Date:
Complete 5 Rounds: Complete the following: Rest
Tabata Sledgehammer Strikes
40 yd Shuttle Run (4x 10 yd) Rest 1 minute
Power Clean – 3 Reps Tabata Burpees
Front Squat – 5 Reps Rest 1 minute
Dips – Max Reps Tabata Sledgehammer Strikes
Rest 45 seconds *Alternate left and right side swings each 20 second interval.
*Use between a 12 -20 lb sledgehammer.
*For Power Clean and Front Squat, use body weight. *The interval with the fewest number of reps completed for each
exercise is your score.
Post time and number of dips to comments. Post the total of 3 scores to comments.
Comments:
Date:
Complete 6 rounds for time: Complete as many rounds as possible in 9 minutes: Rest
*For Hang Power Cleans, Amateurs use 75% of body weight. Post rounds and reps to comments
*Alternate change of direction each round for 5-10-5 yd Sprint.
Comments:
Date:
CrossFit Football Bear Complete for time: Rest
Complete 4 rounds:
Complete the following cycle 7 times to complete 1 round: Reverse Wall Walk + Push Up – 100 Reps
Power Clean – 1 rep 40 lb Ball Slam – 100 Reps
Thruster – 1 rep Evil Wheels – 100 Reps
Back Squat – 1 rep
Rack Jerk – 1 rep *This workout can be broken up into any sets and reps.
After cycle is completed 7 times complete:
25 lbs Pull Ups – 7 reps Post times to comments.
Rest 3 minutes between sets
*Work up to the heaviest set possible on the complex. Keep the pull
up weight constant.
*If the weight is dropped this constitutes a miss. Coming off the bar
during the pull ups constitutes a miss. Count number of total misses
and complete that number in pull ups after the workout has ended.
Post weight used and number of misses to comments.
Comments:
Date:
Complete 4-7 sprints: Complete for time: Rest
500m Row
20 yd – 40 yd – 20 yd Shuttle Power Clean & Split Jerk – 8 Reps
Towel Pull Ups – 12 Reps
*Sprint 20 yds, change directions and sprint back 40 yds, change Power Clean & Split Jerk – 6 Reps
directions and sprint back 20 yds to the original starting point. Towel Pull Ups – 10 Reps
Power Clean & Split Jerks – 4 Reps
*Rest as needed between efforts. Stop after efforts drop below 95% Towel Pull Ups – 8 Reps
of your fastest time. 500m Row
*Use 155 lbs for Power Clean & Split Jerk. Alternate the leading foot
Post fastest time to comments. in Split Jerk every rep.
Post time to comments.
Comments:
Date:
Complete 5 rounds for time: Rest
135 lb Thrusters – 5 Reps
40 lb Ball Slams – 7 Reps
Burpees – 9 Reps
Double Unders – 12 Reps
Rest 60 seconds
Post fastest round and total time to comments.
Comments:
Thursday Friday
True Push Ups – 10 Reps 1.5 pood Single Arm KB Power Snatch LT
Supine Ring Row – 10 Reps 1.5 pood Single Arm KB Power Snatch RT
180 lb Prowler Push – 25 yds 20″ Lateral Box Jump
*Perform all movements listed every 2 minutes for a total of 16 Post times to comments.
minutes or 8 rounds.
Rest
Monday Tuesday Wednesday
Date:
Complete for time: Rest
Comments:
Date:
Complete 10 sprints: 21, 15, 9 Reps of: Rest
Comments:
Date:
Complete 5 Rounds for time: Complete 6 rounds: Rest
Comments:
Date:
Complete 4 rounds: Complete as many rounds as possible in 10 minutes: Rest
Each round consists of 3 cycles of the following:
Front Squats @ 80% of 1 RM – 2 Reps Supine Ring Pull Ups – 10 Reps
40 lb Balls Slams – 10 Reps True Push Ups – 10 Reps
15′ Rope Climb – 1 Rep
Rest 2 minutes betweeen rounds. Post rounds completed to comments
Post fastest & slowest rounds to comments.
Comments:
Date:
Complete 10 sprints: Complete as many rounds as possible in 12 minutes: Rest
50 yds 155 lb Thruster – 2 Reps
*Rest as needed between efforts. 155 lb OH Barbell Carry – 25 yds
Post fastest times to comments. 15′ Rope Climb – 2 Reps
*A 15 second isometric hold overhead may be substituted for the
OH Carry if limited by space.
Post rounds to comments.
Comments:
Thursday Friday
One Minute On, One Minute Off, for 10 minutes. Complete 4 rounds:
2 pood KB Swings – 30 Reps 45 lb Weighted Pull Ups – 1 Min Max Reps
*You have 1 minute to get 30 KB swings. If you do not get 30 KB 45 lb Overhead Walking Lunges – 1 Min Max Reps
Swings in 1 minute, count a penalty. 45 lb Russian Twist – 1 Min Max Reps
*Perform this workout one minute on and one minute off. Total time Rest 1 minute
is 10 minutes. *For Russian Twists, tapping the plate on each side consitutes one
*If you count a penalty, perform a single 1000 meter row for the rep.
penalty. *There is no rest bewteen exercises, only rounds.
Post rounds completed and penalties to comments Post total reps to comments.
Complete 5 rounds for time of: Complete as many rounds as possible in 13 minutes:
Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) Power Clean and Jerk – 3 Reps
Dips – 12 Reps Pull Ups – 13 Reps
Sprint 100 yds Double Unders – 23 Reps
*For Barbell Lunges, use 35 – 40% of 1 RM Squat. *For Power Clean and Jerk, go as heavy as possible.
Post time to comments. Post rounds and reps to comments.
Saturday Sunday
Rest
Monday Tuesday Wednesday
Date:
Rest
Comments:
Date:
Complete as many rounds as possible in 5 min: Complete every minute on the minute: Rest
-Rest 3 minutes, then- *Perform both exercises each minute until 12 Rounds (12 Minutes)
have elapsed.
Complete as many rounds as possible in 5 min:
Post fastest and slowest rounds to comments.
Broad Jump – 4 Reps
185 lb Hang Power Clean – 6 Reps
Comments:
Date:
Complete 5 Rounds: Complete as many rounds as possible in 10 minutes: Rest
Comments:
Date:
Quarter Gone Bad Complete 2 rounds for time: Rest
Five rounds for total reps of: Supine Ring Row – 25 Reps
135 lb Thrusters – 15 Seconds Sledge Hammer Strikes LT – 50 Reps
Rest 45 Seconds Sledgehammer Strikes RT – 50 Reps
50 lb Weighted pull-ups – 15 Seconds One Arm Farmer Walk 50 yd RT
Rest 45 Seconds One Arm Farmer Walk 50 yd LT
Burpees – 15 Seconds *Rest 2 minutes between rounds
Rest 45 Seconds *Use between a 12 -20 lbs sledgehammer.
Post total reps to comments. *Go as heavy as possible for farmer carry.
Post times and loads used to comments
Comments:
Date:
Complete 4 Rounds for time: Rest
75 lb Single Arm DB Power Snatch – 5 Reps RT
Complete: OH Farmer Carry 20 yds
12 Burpees
10 x 30 yds 75 lb Single Arm DB Power Snatch – 5 Reps LT
OH Farmer Carry 20 Yd
*45 second rest between sprints. 12 Burpees
*OH Farmer Carry to be completed Single Arm with DB overhead.
Post times to comments. Post time to comments.
Comments:
Thursday Friday
*You have one minute to achieve max calories on the air dyne and
then one minute to complete 3 Power Cleans and 8 Ring Rows.
Continue alternating minutes until 150 calories have been achieved.
**For Power Clean, use 80% of 1 RM.
225 lb Squat
Ring Dips
Comments:
Date:
Complete as many rounds as possible in 9 minutes: Complete 6 rounds for time: Rest
Broad Jumps – 4 Reps
Handstand Pushups – 6 Reps 155 lb Hang Power Snatch – 3 Reps
50 lb DB Thruster – 8 Reps Chin Ups – 6 Reps
*Test your broad jump prior to workout and mark off max distance. 50 lb Ball Slams – 9 Reps
You must achieve this distance during the workout for the rep to
count. *Rest 30 seconds between rounds.
Post rounds to comments.
Post time to comments
Comments:
Date:
Complete for time. Complete: Rest
50 lb DB Walking Lunges – 20 yards
Box Jumps @ 24″ – 20 Reps 185 lb Hang Power Cleans – 9 Reps
Rest 60 seconds 40 lb Ball Slams – 10 Reps
50 lb DB Walking Lunges – 20 yards 185 lb Hang Power Cleans – 6 Reps
Toes to Bar – 20 Reps 40 lb Ball Slams – 15 Reps
Rest 60 seconds 185 lb Hang Power Cleans – 3 Reps
50 lb DB Walking Lunges – 20 Yards 40 lb Ball Slams – 20 Reps
Burpees – 20 Reps
Rest 60 seconds Post times to comments.
50 lb DB Walking Lunges – 20 yards
Sprint – 120 yards
Post time to comments.
Comments:
Date:
Complete 3 rounds of the following of: 6 rounds for time: Rest
Sledge Hammer Strikes Right – 1 min Max Reps
20″ Box Jumps – 1 min Max Reps 185 lb Any Way Overhead – 3 Reps
Sledge Hammer Strikes Left – 1 min Max Reps CTB Pull Ups – 6 Reps
45 lb Dumbbell Hang Clean – 1 min Max Reps Clapping Push Ups – 9 Reps
*Rest 1 minute between rounds.
Post total reps for each round to comments. Post times to comments
Comments:
Date:
Sprint every minute on the minute for 12 minutes: Rest
80 yards
Post fastest and slowest times to comments.
Comments:
Thursday Friday
Complete 5 rounds for time of: Complete as many rounds as possible in 15 minutes.
Rope Climb – 1 Rep
Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) Push Presses @ 70% Bodyweight – 5 Reps
Dips – 12 Reps Burpee box overs – 5 Reps
Sprint 100 yds Rope Climbs – 2 Reps
Push Presses – 5 Reps
*For Barbell Walking Lunges, use 35%- 40% of 1 RM Squat. Burpee Box Overs – 5 Reps
Rope Climbs – 3 Reps
Post time to comments. Push Presses – 5 Reps
Burpee Box Overs – 5 Reps…
Post total number of rope climbs to comments.
Saturday Sunday
*Every time you fail or stop and rest with your chest on the ground
count a penalty. If a penalty is counted, you must immediately
Sprint 100 yards. Once the penalty is completed go back to
performing the 150 Push Ups.
Rest
*Push prowler or sled 25 yards and then back to the starting line
loaded with 180 lbs.
*You can sub, sprint 100 yard shuttle (50 yards out and back) for
prowler or sled.
Comments:
Date:
Complete for time: As many rounds as possible in 12 minutes: Rest
100 lb One Arm DB Power Snatches – 5 Reps
185lb Barbell Thruster – 9 Reps 100 lb Farmers Walk with one 100 lb DB in each hand – 25 yds
Toes to Bar – 19 Reps *For DB Power Snatch, alternate sides however you choose.
185 lb Barbell Thruster – 6 Reps Post total rounds and loads used to comments.
Toes to Bar – 16 Reps
185 lb Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps
Comments:
Date:
Complete 5 Rounds: Complete the following: Rest
Tabata Sledgehammer Strikes
Push Press – Max Reps Unbroken Rest 1 minute
Sprint – 40 yds Tabata Burpees
Dips – Max Reps Unbroken Rest 1 minute
Sprint – 20 yds Tabata Sledgehammer Strikes
Rest 90 Seconds *Alternate left and right side swings each 20 second interval.
*Use between a 12 -20 lb sledgehammer.
*Use 75% bodyweight for Push Press. *The interval with the fewest number of reps completed for each
exercise is your score.
Post total reps to comments. Post the total of 3 scores to comments.
Comments:
Date:
Complete 8 Rounds: Complete 4 Rounds for time: Rest
Comments:
Date:
Complete as many rounds as possible in 9 minutes: Complete 4 Rounds for time: Rest
6 SA DB Power Snatch R
185 lb Barbell Thrusters – 5 Reps OH Farmer Carry 20 Yd
20″ Lateral Box Jumps – 5 Reps 12 Burpees
Plyo Push Ups – 10 Reps 6 SA DB Power Snatch L
OH Farmer Carry 20 Yd
Post rounds to comments. 12 Burpees
Post time to comments
Comments:
Thursday Friday
Complete: Rest
Sledgehammer Strikes – Tabata
Rest 1 minute
2 pood KB Swings – Tabata
Rest 1 minute
Sledgehammer Strikes – Tabata
*Tabata consists of 8 rounds of 20 seconds of work followed by 10
seconds of rest.
*Alternate left and right side swings after each interval.
*Use between a 12-20 lb sledgehammer.
*The round with the least amount of reps completed is your score.
Post the total of three scores to comments.
Rest