Thursday, November 16, 2017

Friday 17th November 2017

Tabata back squats, 42.5kg/30kg.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments.

Wednesday, November 15, 2017

Thursday 16th November 2017

For time:
30 overhead squats, 52.5/35kg
15 muscle-ups
20 overhead squats, 52.5/35kg
10 muscle-ups

Post time to comments.

Tuesday, November 14, 2017

Monday, November 13, 2017

Tuesday 14th November 2017

Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 22.5/15kg dumbbell

Post rounds completed to comments.

Sunday, November 12, 2017

Monday 13th November 2017

3 rounds for time of:
10 Squat snatches,70kg/50kg
20 burpees

Post time to comments.

Thursday, November 09, 2017

Wednesday, November 08, 2017

Thursday 9th November 2017

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post loads to comments.

Tuesday, November 07, 2017

Wednesday 8th November 2017

3x 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 15kg/10kg dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 15kg/10kg dumbbell hang squat cleans
Rest 5 minutes between rounds.

Post number of reps completed each round to comments.

Monday, November 06, 2017

Sunday, November 05, 2017

Monday 6th November 2017

Complete as many rounds as possible in 7 minutes of:
5 sumo deadlift high-pulls, 52.5/35kg
5 strict handstand push-ups

Post rounds completed to comments.

Sunday 5th November 2017


Saturday 4th November 2017

For time:
400-meter run
100-meter farmers carry, 36/24 kettlebells
800-meter run
100-meter farmers carry, 36/24kg kettlebells
400-meter run

Post time to comments.

Friday 3rd November 2017

Power clean 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.

Thursday 2nd November 2017

For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

Post time to comments.

Wednesday 1st November 2017

5 rounds for time of:
30-yard weighted lunge, 22.5/15kg dumbbells
60-yard shuttle sprint (5-10-15 yards)

Post time to comments.

Tuesday 31st October 2017

Back squat 10-10-10-10-10 reps

Post loads to comments.

Monday 30th October 2017

For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155 lb.
20 jerks, 155 lb.
10 push presses, 155 lb.

Post time to comments.

Sunday 29th October 2017


Saturday 28th October 2017