21-15-9 reps, slowly, of: Chest-to-wall handstand push-ups Supermans/ Body surfers (min 7:43) Strict knees-to-elbows Post to comments.
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3 rounds, SLOWLY, of: 5 strict toes-to-bars 5 strict knees-to-elbows 10 butterfly sit-ups 10 hip raises 20 supermans/body surfers (minute 7:43) 20 donkey kicks Post time to comments.
For time: 30 overhead walking lunges 30 knees-to-elbows 30 butterfly sit-ups 300 meter run 30 butterfly sit-ups 30 knees-to-elbows 30 walking lunges *Lunge with 25-lb. plate Scroll for scaling options. Post time to comments. Intermediate Option For time: 20 overhead walking lunges 20 knees-to-elbows 20 butterfly sit-ups 200 meter run 20 butterfly sit-ups 20 knees-to-elbows 20 overhead… Read more
LAST DAY OF THE YEAR! Step 1: set a goal Step 2: gather your equipment Step 3: show up TOMORROW ready to kick butt Step 4: dominate every day Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 20 single-leg squats, alternating 50-foot bear crawl Post rounds completed to comments.
HIIT Mama Gillian “I lost 8 pounds, an inch off my waist and half an inch off my hips! I feel awesome and not as tired. 10 more pounds and another inch off my waist and I’ll be back to pre-baby me! This is first time that I feel like my goal is within my grasp.” -2013 Gillian For… Read more
Tabata push press, 20-45 lbs Rest 3 minutes Tabata knees to elbows Rest 3 minutes Tabata push-up Rest 3 minutes Tabata hang power snatch, 45-55 lbs The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Compare to 10.26.18 Post total reps and loads for each exercise to… Read more
Slayer 3 rounds for time of: 15 front squats, 30lbs 15 push-ups 15 jump lunges 15 knees to elbows 15 hang clean, 20-30lbs 15 body surfers (demo-minute7:43) Compare to 09.28.18 Post time to comments.
Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 50-ft. bear crawl Compare to 09.19.19 Post rounds completed to comments.
Wonder Woman For time: 100 double-unders (sub: 400 singles) 25 knees-to-elbows 25 deadlifts, 50-80 lbs 50 box jump overs, 18 inch box Compare to 09.13.18 Happy Birthday to my Mom today!
911 For time: 40 Deadlifts, 60-90 lbs 40 Box jump, 18 inch box 40 Kettlebell swings, 20-25 lbs 40 Knees to elbows 43 Butterfly sit-ups 40 Push-ups 40 Thrusters, 20 lbs 40 Wall ball shots, 10 pound ball 40 Burpees 40 Double-unders (do them, even one at at time) (one rep for every firefighter, paramedic,… Read more