Conditioning: 20/15 Calories Biked* 16 High-Low’s* 12 Kettlebell Swings (72/53) 8 Power Snatches (95/63)   3 rounds for time *Males row 20 calories, females row 15. High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.   Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Pick any lift and perform: 4 reps @ 65% 1RM 4 reps @ 75% 4 reps @ 80% 4 reps @ 85% 4 reps @ 85%     Flexibility/Mobility: Pick one of each, and perform 1:30/side if bilateral or 2:00 if unilateral: Lower Body, Mid-section, Upper Body     Post time, lift, loads, and experiences to commentsRead more

Skill: Row 250m, All Out Rest 3 minutes, now… 2 rounds of: Row 600m, @ 80% 250m pace Rest 2:00   For quality of pace and stroke control   Conditioning: Run 600m …then 2 rounds of: 21 Box Overs (20/16″) 7 Kipping Pull-ups 15 Box Overs (24/20″) 5 Strict Pull-ups 9 Box Overs (30/24″) 3 Weighted Pull-ups (30/15#) …then Run 600m   For Time   Flexibility/Mobility: Side Straddle – 1:30/side Center Straddle – 1:30 10 Skin-tthe Cats     Post row, times, and experiences to commentsRead more

Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 250m Row 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups   For Score   Strength: Clean 1-rep max Compare to Monday, 19 December 2016   Flexibility/Mobility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Elevated Cat – 1:30     Post score, max load, and experiences to commentsRead more

Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   While working on pistols, perform: Max Long Jump 3 attempts   For Distance Strength & Conditioning: Part 1: Partner up*, then complete as many rounds and reps as possible in 9 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups   For Score *Equal work each exercise. Must complete each exercise before proceeding to next.   …rest 6 minutes, then… Part 2: Solo, complete as many rounds and reps as possible in 7 minutes of: 5 Deadlifts (40-45% 1RM) 7 Sit-up Slammers (12/8) 9 Burpees   For Score   …rest 4 minutes, then… Part 3: Partner up*, complete as many rounds and reps as possible in 5 minutes of: 2 Strict Pull-ups 6 Overhead Stationary Lunges (45/35) 100m Sprint   For Score *Alternate Exercises. If you have a...Read more

Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @ (10/9′) 80 Double Unders 20 Overhead Squats (75/53) 20 Kettlebell Swings (53/35) 20 Thrusters (75/53) 200m Run   For Time   Strength: Front Squats 1-Rep Max Compare to Monday, 28 November 2016   Flexibility/Mobility: Saddle Sit – 2:00 Twisted Cross – 1:30/side Couch Stretch – 1:30/side   Royal Huddleston Burpee Challenge: Day 118     Post time, max load, and experiences to commentsRead more