Conditioning: 50 Wall-Ball Shots* (25/16) @ (10/9′) 25 Toes-2-Bar 300m Run with plate (55/35)   For Time (7:00 cap) *perform max reps 20 seconds on, 10 seconds off until 50 is reached   …Rest 3:00   12-10-8 rep rounds of: Push Press (135/93) Alternating Pistols Calories Biked   For Time (5:00 cap)   …Rest 5:00   Strength: EMOM perform 1 rep of: Hang Power Clean Starting weight is 35-40% 1RM. Add (20/10#) each minute. (10:00 cap)   Flexibility: Rocking Table – 1:00 Twisting Ape – 1:00 20 Straight Calf Raises Elevated Seiza – 1:00 10 Side-to-Side Squats Standing Pancake Stretch – 1:00   2 rounds for quality     Post time, load, and experiences to commentsRead more

“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.”   Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m*   For quality of speed control and time *Switch every 500m, row at 90% your 250 pace Conditioning: Every minute on the minute perform one round, adding 1 rep to each of: Box Jump (24/20″) Pull-up Butterfly Sit-up   For Score Compare to Tuesday, 11 April 2017   Flexibility/Mobility: Low Dragon – 2:00/side Elevated Cat – 2:00 Reclined Spinal Twist – 2:00/side     Post time, score, and experiences to commentsRead more

Time elapse photography over Winnipeg in 1979 Conditioning: “Total Eclipse” Complete as many rounds and reps as possible in 20:17 of: 79 Single Unders 14 Overhead Squats (75/55) 70 Lunges* 30 Alternating One-Arm Dumbbell Snatches (50/35) 400m Run   For Score *Walking and alternating   …rest 2:00, then… “Blackout” Partner up Max reps in 2:40 of: Burpees   For Score   Flexibility/Mobility: Spine Smash – 2:00 Twisted Cross – 1:30/side Couch Stretch – 1:30/side     Post scores and experiences to commentsRead more

  Conditioning: Complete as many rounds in 45 minutes of: Run 600m 10 Deadlifts (315/205) Row 500m 15 Hand-release Push-ups Bike 30/20 Calories 20 GHD Sit-ups   For Score   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post score and experiences to commentsRead more

Future Functional Fitnessters Conditioning: 4 rounds of: 25 Push Press (95/65) 50/40 Calories Rowed 100 Double Unders   For Time   Strength: Deadlift 5-rep max   For Max Load   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side Saddle Sit – 2:00 Pike stretch – 2:00     Post time, max load, and experiences to commentsRead more