Bring your friend and have a hauntingly good time! “Monster Mash” In teams of two, with only one person working at a time, complete the following for time: Run 800 Meters (as a relay) 50 Pull-Ups 100 Push Presses (95/65 lbs) 150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg) 100 Push...Read More

Performance and Fitness A. Every 5 minutes, for 30 minutes (6 sets): Row 500 Meters 5 Thrusters (115/75 lbs) 10 Burpees Over the Barbell B. Five sets of: 45 seconds of Front-Leaning Rest on Rings Rest 15 seconds 45 seconds of Face-Up Chinese Planks Rest 75 secondsRead More

Fitness A. Three rounds of: Back Squat x 10 reps Rest 60 seconds Dumbbell Bench Press x 10 reps Rest 60 seconds V-Ups x 20 reps Rest 60 seconds Increase loads from those used on Oct 12, 2015. B. For time: Run 800 Meters immediately followed by… Five rounds of: 12 Push-Ups 12 Box Jump-Overs...Read More

Performance and Fitness A. Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps Use the time between sets to stretch calves and hip flexors. B. Complete as many rounds and reps as possible in 10 minutes of: 10 Strict Handstand Push-Ups 10 Strict Pull-Ups 20 Russian Kettlebell Swings If you...Read More

Fitness A. Three sets of: Single-Leg Deadlift x 6-8 reps each leg Rest 30 seconds between legs, rest 60 seconds after Nose-to-Wall Handstand Hold x 45-60 seconds Rest 60 seconds Supine Ring Row x 10-12 reps (get as horizontal as possible) B. Complete as many rounds and reps as possible in 15 minutes of: Run...Read More

Performance and Fitness For time: Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 800 Meters immediately followed by… Three rounds of: 15 Pull-Ups 30 Push-Ups 45 Air Squats immediately followed by…...Read More

Performance and Fitness Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.Read More

Fitness & Performance A. Take 10-12 minutes to work on Pistols or Pistol Progressions B. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 10 Toes to Bar Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating LegsRead More

Fitness A. For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups If you’re using assistance, use the same level of assistance for every set. B. For time: Row 1000 Meters 20 Burpees Over the Concept 2 40 Thrusters (45/33 lbs) Performance A. For max reps: Strict...Read More

Performance and Fitness A. Three sets (12 minutes) of: 30 seconds of Muscle-Ups or Ring Dips Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 seconds B. Every 5 minutes, for 25 minutes (5 sets) for times: Run 400 Meters 25 Push-UpsRead More