Football Gone Bad Three 1 minute rounds for time: 1. DB Thrusters 45 lbs 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Pull Ups *Rest 1 minute between rounds **In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute […]

12 Days of Christmas 12 Rounds for time: 1 Muscle up 2 KB Snatch -53lbs./35lbs. 3 Wall Ball – 20lbs./14lbs/  –  12 foot target 4 Box Jumps – 32″/24″ 5 Thrusters – 95lbs./55lbs. 6 Air Squats 7 Abmat Sit ups 8 Ball Slams – 40lbs./30lbs. 9 Double Unders 10 Ring pull ups 11Cleans – 65lbs./45lbs. […]

“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 […]

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post total for each exercise to comments: bonus if you know what movie the picture is from?

“Whitten” Five rounds for time of: 22 Push press 45 lbs 22 Box jump, 24 inch box DU’s 75 22 Burpees 22 Wall ball shots, 20 pound ball