7 Back Squats (185#/135#)
10 Single Arm OH Walking Lunge Steps (40#/25#)
2 Rope Climb
10 Single Arm OH Walking Lunge Steps (other arm)
7 Ring Dips
Rest 2min-1.5min-1min- 30s
While partner rows, complete as many reps as possible at 5 of 6 of the following:
Step Back Lunges
(can’t do same movement twice)
Rower’s time determines partners work time at movement – rest together. Apply each of the 5 movements to partners row distance, i.e., double under while partner rows 500m, squat while partner does 400m etc. Complete all row distances ...Continue Reading - >
Find 1RM Deadlift within 10minutes
Then immediately proceed to max rep HSPU
*Score is deadlift weight multiplied by HSPU reps.
8 Minutes to complete:
25 Pull-ups 25 GHD Sit-ups
25 Turkish Get-ups
50 Box Jumps or Step ups 24”/20”
Scored by total working time between pull-ups, HSPUs, TGUs, and box jumps.Continue Reading - >
Thanks to everyone who came out to play for Fight Gone Bad!
we raised and additional $460 bucks for some great causes.Thanks again.
FIGHT GONE BAD!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One ...Continue Reading - >
15 Power Cleans (65/95)
15 Front Squats
15 Shoulder Press
200 Run , 200 Row, or Jumprope (50s, 25du)
10 Power Cleans (65/95)
10 Front Squats
10 Shoulder Press
400 Run , 400 Row , or Jumprope (200s, 100du)
5 Power Cleans (65/95)
5 Front Squats
5 Shoulder Press
800 Run , 800 Row , or Jumprope (400s, 200d)
-You must choose when you want to Run, Row, or Jumprope. Pick your own poision!!!
Option (B) (Recovery for FGB on ...Continue Reading - >