Sunday Session

20 5kg OH Walking Lunges

20 Pull Ups

20 Push Ups

600m Run

20 Dips

20 Box Jumps

20 Squats

600m Run

20 6kg KB Swings

20 16kg KB DL

20 Sit Ups

600m Run

Bodyweight Endurance

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.

Back Squat

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Rows and Thrusters

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

Post time to comments.

Sunday Repeat

2 rounds for time

10 Walking lunges 5kg OH

10 Pull ups

10 Sit ups

Run 300m

10 Box jumps

10 KB Deadlift 40kg

10 Push ups

Run 300m

10 Seated dips

10 16kg KB swings

10 Squats

Run 300m

Dead Lift

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Squats Gone Bad

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.

Handstands

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Lunge Jump Run

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Post time to comments.

Push Jerk

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Half Angie

50 Pull ups

50 Push ups

50 Sit ups

50 Squats

For time