The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups / burpees and vice versa. The…
The design with today’s programming was to play around with some moderately volumed running (2 k) using shorter intervals, and moderate reps of a gymnastics movement within a certain time frame. Rather than throwing together a 20 minute amrap we like the way every minute…
This one is going to be a sprint. The nature of the kick-sits and wall climbs will naturally slow you down, but the overall volume and intention is going to be a sub 5 minute workout as well. Add load to the lunges if possible….
We are switching gears today, and going for a fast pace Triplet. Two movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The…
Let’s get inverted today. Developing strength and strength endurance in the overhead position. The intention here is to be able to keep moving for the full 30 seconds as well, so you will need to find a challenging modification that allows your to do this….
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of…
You guys have a great variety of movements for today’s workout. Lots of dynamic and midline work today. The intent is to get you moving quickly when a movement is low in skill, then have you slow down when the movement is high in skill,…
Nothing can compare to the real Kalsu, but this high volume jumping/deadlift/burpee combo will get your heart rate going, your lungs burning and your tooshy working for sure! We have made the rep count 200. One rep equals one jump plus ground touch, so there…
This one is an all lower body affair today, with all three movements being similar enough to each other that you will start compounding on one another, but also different enough that you will be able to keep moving between you all without the need…
Today, we are super-setting the bent over row and dip, with a built in rest. This means, you perform one set of the row, then one set of dips every 2 minutes. Share this:
