CONTROL SETTINGS
pull-ups / push-ups / jump squats every 30 seconds x 5: 5 / 7 / 9 - rest 1 minute - every 45 seconds x 5: 6 / 9 / 12 - rest 2 minutes - every 60 seconds x 5: 7 / 11 / 15
View ArticleSTAYING POWER
1000m row* *every 90 seconds: 10 kbs** / 10 ball slams** **add two reps every interval (ex. 10-12-14-16...) - finish 1000m as fast as possible or you are eliminated if work time for required reps...
View ArticleBIRCH
emom for 12 minutes front rack lunges / front squats / overhead rolling repetitions minute / reps with that minute 1/10 - 2/9 - 3/8 - 4/9 - 5/7- 6/5 7/8 - 8/7 - 9/6 - 10/7 - 11/5 - 12/3 - rep count...
View ArticlePLOT TWIST
100 burpees* *emom: odd: 20" box jumps x 10 even: pull-ups x 10 - first minute is 60 consecutive seconds of burpees
View ArticleFUCKING FRIEDAY
every 45 seconds: bwt deadlift x 5 rope slams x 20-22-24... - when work time exceeds 45 seconds, rest one interval, and reset* *at each reset, deadlift decreases by one rep, rope slams increase...
View ArticleBRUTALITY COMMISSION
ball slams / pull-ups / kbs emom for 4 minutes: 10/10/10 e2mom for 4 minutes: 25/25/25 on minute 9 complete in 4 minutes: 50/50/50
View ArticleGAS TURBINE
12-minute running clock for total reps in 3 minutes: box jumps x 30 / burpees x 25 / thrusters x 20 in 4 minutes: burpees x 30 / thrusters x 25 / box jumps x 20 in 5 minutes: thrusters x 30 / box...
View ArticleSTAYING WITH 12
12-minute running clock 10-15-20-25-30 95#/45# bench press pull-ups 100m-200m-300m-400m-500m row
View ArticleFuCKING FRIEDAY
e2mom for 100 calories* 10 bwt deadlifts 10 kbs row calories *calories requirement increases by 10 every interval workout is complete when you: - achieve the requisite total calories within the...
View Article