Thursday 07.20.23
Ten 1-minute rounds of: 60-yard shuttle sprint (5 yards, 10 yards, 15 yards)3 deadliftsMax reps pull-ups Rest 2 minutes between rounds. Compare to 07.20.22 Post DL load and reps completed each round to comments.
Thursday 04.13.23
Jane Complete as many rounds as possible in 20 minutes: 16 shuttle sprints (each 25-ft length is 1 rep)9 bar-facing burpees3 power cleans Post load and rounds to comments.
Tuesday 04.11.23
For time:40 shuttle sprints (1 rep = 50 ft)5 towel pull-ups20 bench presses5 towel pull-ups40 shuttle runs (1 rep = 50 ft) Post load and time to comments.
Tuesday 02.07.23
10 80-yard shuttle sprintsRest as needed between efforts. For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back. Post best and worst times to comments.
Monday 01.23.23
5 rounds for time of: 30 double-unders (sub: 120 singles)15 box jumps, 18 inch box1 shuttle sprint (5 yards, 10 yards, 15 yards)Rest 2 minutes Compare to 01.21.22 Post time to comments.
Wednesday 07.20.22
Ten 1-minute rounds of: 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) 3 deadlifts Max reps pull-ups Rest 2 minutes between rounds. Post DL load and reps completed each round to comments.
Thursday 05.12.22
3 rounds of: Shuttle sprints, 8 meters Single-arm dumbbell snatches Burpees Dumbbell box step-ups Butterfly sit-ups In this workout, you will do each exercise for one minute, then rotate. After completing all 5 exercises, rest for 1 minute before starting the next round. Post loads and time to comments.
Tuesday 04.05.22
For time: 8 wall-ball shots, 10 lb ball to 10 ft target 4 shuttle sprints, 50-ft shuttle (25 out, 25 back) 5 burpees 16 wall-ball shots 8 shuttle sprints 10 burpees 24 wall-ball shots 12 shuttle sprints 15 burpees 32 wall-ball shots 16 shuttle sprints 20 burpees 24 wall-ball shots 12 shuttle sprints 15 burpees 16 wall-ball…
Friday 01.21.22
5 rounds for time of: 30 double-unders (sub: 120 singles) 15 box jumps, 18 inch box 1 shuttle sprint (5 yards, 10 yards, 15 yards) Rest 2 minutes Compare to 01.21.21 Post time to comments.
Tuesday 01.04.22
Ten 1-minute rounds of: 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) 3 deadlifts, max load Max jump rope or double-unders Rest 2 minutes between rounds. Post reps completed each round to comments.