Workouts RSS

PART 1 Max Strict Pull Ups Test   PART 2 5 Rounds 3x  Push Press - Bar @ 95lbs 5x Knees To Elbows 10x Kip Pull Ups   PART 3 5 Rounds 5x Bench Press 10x GHD Sit Ups   Part 4 3 Rounds 10x One Arm Standing Barbell Press 15x Floor Wiper @ 165lbs  

PART 1 Work Up to 1 Rep Max Front Squat   PART 2 10-9-8-7-6-5-4-3-2-1 Thrusters @ 125lbs (HEAVY) Weighted Pull Ups @ 15lbs   PART 3 3 Rounds 1x Rock Squat And Carry 3x Heavy Get Ups (each shoulder)    

10-9-8-7-6-5-4-3-2-1 Row 100m (First Round is 1000 meters, Second Round is 900 Meters, ect.... Renegade Man-Makers @ 25lbs

PART 1 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Hang Squat Clean @ 95lbs Ankles to Bar Push Ups   PART 2 3 Rounds Plate Shuffle 10x Sit Ups 10x Back Extensions 

PART 1 10-9-8-7-6-5-4-3-2-1 Renegade Man Maker @ 2x 25lbs Dumb Bells 2 min Step Up Farmer Carry (onto box)   PART 2 5 Rounds 400 meter Run Carry 1 Dumb Bell @25lbs 5x Get Ups with same 25lbs Dumb Bell 10x Burpees   PART 3 10x Dead Lift @ the bar's weight 10x Burpees 10x Kettle Bell Swings @55lbs 5x Pull Ups 10x Dumb Bell Push Press @45lbs