Category: Workouts and News

Fitness, Performance workout
Outdoor Workout
1.
Find a heavy object outdoor and lift it. No set reps or sets. Simply do what comes naturally to you. If you have a fireplace at home and you need to chop some wood, do this instead.
2.
3 rounds for time
1km run
100 air squats
50 sit ups

Fitness, Performance Skill
Kipping Pull Ups
Butterfly Pull Ups
Handstand Walking

Fitness Gymnastics
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

Performance Gymnastics
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Unbroken Butterfly Pull Ups x 10-15
(If you don’t have a butterfly pull up, work on the motion)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Fitness, Performance Workout
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings 32/24 kg

Fitness, Performance Skill
Snatch

Fitness, Performance Strength
Every minute on the minute for 14 minutes (7 sets):
Station 1 – 1 Power Snatch
Station 2 – 3 Overhead Squats

Fitness, Performance Workout
Every minute on the minute for 15 minutes:
5 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right)
5 Burpees
*If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over
into. Restart at the top of the following minute.

EXTRAS
Every 2 minutes, for 10 minutes
(5 sets):
100 Meter Farmer’s Carry (as heavy as possible)

Fitness Strength
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

Performance Strength
Every 2 minutes, for 10 minutes
(5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Fitness Workout
Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Box Step-Overs
20 Push Press
40 Mountain Climbers

Performance Workout
Complete as many rounds and reps as possible in 15 minutes of:
20 Dumbbell Box Step-Overs
16/20″ box – 25/15kg DB’s
20 Push Press 95/65#
40 Double-Unders

Fitness, Performance Strength
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1

Fitness, Performance Workout
For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups

Fitness, Performance, Ninja Workout
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
10 Push Press 115/75#
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
5 Deadlifts 225/155#
1 Rope Climb

Fitness, Performance Workout
With a running Clock:
Minutes 1 & 2: 400m Run + AMRAP OHS 135/95#
Minute 3: Rest
Minutes 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14#
Minute 6: Rest
Minutes 7 & 8: 400m Run + AMRAP Handstand push ups
Minute 9: Rest
Minutes 10 & 11: 35/25 Calorie Row + AMRAP OHS 135/95
Minute 12: Rest
Minutes 13 & 14: 400m Run + AMRAP Wall Balls, 20/14#
Minute 15: Rest
Minutes 16 & 17: 35/25 Calorie Row + AMRAP Handstand push ups

Fitness, Performance Skill
Kipping Pull Ups
Butterfly Pull Ups

Fitness, Performance Workout
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean 155/105#
2 Front Squats 155/105#
4 Front-Racked Reverse Lunges 155/105#
8 Chest-to-Bar/Pull-Ups/Jumping Pull Ups

Fitness, Performance Gymnastics
Every 2 minutes, for 18 minutes:
Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2: Handstand Walk x 10 m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Strict Toes to Bar x 5-8 reps @ 3111

Fitness, Performance Workout
Every 4 minutes, for 20 minutes
(5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Performance Strength
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Fitness, Performance Workout
For time:
40 Wall Balls
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Balls

Fitness, Performance Workout
Three sets for max reps of:
60 seconds of Push Press 155/105#
60 seconds of Box Jumps 24/20″
60 seconds of Rest