Thursday, February 16, 2017

Friday 17th February 2017


3 rounds for time of:
30 squat cleans, 42.5/30kg
30 pull-ups
Run 800 meters

Post time to comments.

Wednesday, February 15, 2017

Tuesday, February 14, 2017

Wednesdays 15th February 2017

Five 3-minute rounds of:
10 front squats, 70/50
10 box jumps, 30/24. box
Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round to comments.

Monday, February 13, 2017

Tuesday 14th February 2016

15-12-9 reps for time of:
Wall-ball shots, 20-lb/14 ball
Thrusters 35/25kg

Post time to comments.

Sunday, February 12, 2017

Monday 13th February 2017


5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 20/15 dumbbells
20/15kg dumbbell waiters walk, 50 meters, right arm
20/15kg dumbbell waiters walk, 50 meters, left arm

Thursday, February 09, 2017

Friday 10th February 2017

4 rounds for time of:
20 power snatches, 42.5/30kg
50 double-unders

Post time to comments.

Wednesday, February 08, 2017

Thursday 9th February 2017

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Post times for each round to comments.

Tuesday, February 07, 2017

Wednesday 8th February 2017

Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold

Post reps, distance and time to comments.

Monday, February 06, 2017

Tuesday 7th February 2017

Burpee + back-squat ladder 85/60kg
Rest 3 minutes
Burpee +. shoulder-press ladder 52.5/35kg
Rest 3 minutes
Burpee + deadlift ladder 110/77.5kg

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.

Sunday, February 05, 2017

Friday, February 03, 2017

Saturday 4th February 2017

Dumbbell snatch ( each arm Alternating)
Burpee over Dumbbell
Over head Walking lunges R/L

Thursday, February 02, 2017

Friday 3rd February 2017

15-12-9 reps for time of:
Thrusters 61/42.5kg

Post time to comments.

Wednesday, February 01, 2017

Thursday 2nd February 2017

Paul Pena

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 32/42kg
10 burpee box jumps, 24/20inch
Rest 3 minutes

Post time for each round to comments.