GHD Sit-Up Fitness Workout #211

Day 15/56

CONDITIONING:
Snatch Balance Ladder
At 55% of your 1 RM Snatch perform:
1 Snatch Balance
Rest 30s
2 Snatch Balance
Rest 30s
3 Snatch Balance
Rest 30s
...

Continue in this manner until you cannot complete the given reps unbroken.

INTENSITY:
3 Rounds for Time of:
15 GHD Sit-Ups (30 std sit-ups)
50 Air Squats
800m Run

RESET:
2 Rounds of:
6 KB Walking Lunge and Trunk Twist*
8 Iron Cross Lower Back Stretches
10 Suspension Trainer Pikes

Friday Funday Fitness Workout #177

Day 82/112

FRIDAY FUN DAY!
3 Rounds of:
Max Effort Pull-Ups
Rest 20s

Rest 1 minute, then; Max Effort
Chin-above-the-bar Hang

Rest 1 minute, then; Max Effort
Straight-arm Bar Hang

Rest 3 minutes

Overhead Squat:
Max Effort at 75% 1RM
Rest 60s
Max Effort at 85% 1RM
Rest 60s
Attempt 100% 1RM

Rest 3 minutes

Then;
Max Effort in the following complex
3 Snatch Balance, 1 Overhead Squat @ 65% Overhead Squat 1 RM

INTENSITY:
AMRAP - 20 Minutes
100 Air Squats
100 DU
75 Sit-Ups
75 Push-Ups
50 Wall-Balls (20/14)
50 Burpees
25 Pull-Ups
25 Toes-to-Bars

RESET:
2 Rounds of:
12 Supermans
10 Sandbag Over-the-Back
2 Tire Flips

Chipper Fitness Workout # 173

Day 72/112

SKILL WORK:
Test: Max 1 Rep Broad Jump

Skill: Rope Climb
For 10 minutes, work skill, technique and form


Scale: If you need to scale down from an actual rope climb:

 - Practice laying flat on your back and pulling yourself to a standing position with just your arms
 - and towel pull-ups; take a towel, throw it over the bar and do pull-ups by alternating the length of the towel from right to left and back again.
 - and 30s dueling ropes

 Rest as needed, but get the work in. This is a perishable skill from a musculature perspective. If you do not practice, you will lose it.

INTENSITY:
For Time:
Row 500m
Bear Crawl 50'
50 Ball Slams (20/12)
400m Backwards Run
40 Air Squats
40 Sit-Ups
30 Double Unders
30 Thrusters (75/45)
30 Mountain Climbers (2 legs, 1 rep)

Scale: Cut all reps in half, maintain same distances on row and run.



RESET:
Test: Max 1 Rep Broad Jump (again)

Internal and External Hip Rotation Mobility - how close can you get to the movements in this video???

Air Squat, Lunge and Toes-to-Bar Fitness Workout #167

Day 66/112

INTENSITY:
3 Rounds for time of:
50 Air Squats
50' Walking Lunge
25 Toes to Bar

RESET:
3 Rounds of
Bear Complex (7 reps per bear)

Air Squats, Double Unders and Box Jumps Fitness Workout #142

Day 29/112

INTENSITY:
3 Rounds For Time of:
50 Air Squats
30 Double Unders
15 Box Jumps

RESET:
2 Rounds of:
3 Man Makers
30 Sledgehammer Strikes

Wall Climb and Squat Clean Fitness Workout #127

Day 5/112

INTENSITY:
21-15-9 Reps of
Wall Climbs
Squat Clean (95/65)

RESET:
1 Bridge-Up and Hold, Max
Cobra Pose 60s Hold
20 PVC Pass-Throughs
20 Sit-Up to Straddle
1 Bridge-Up and Hold, Max

Running AMRAP Fitness Workout #126

Day 4/112

INTENSITY:
AMRAP, 20 minutes
200m Run
20 Push-Ups
200m Backwards Run
40 Air Squats
200m Run
10 Burpees

RESET:
2 Rounds of:
10 Spiderman Lunges

AMRAP Pull-Ups, Box Jumps and Air Squat Fitness Workout #123

Day 1 / 112

INTENSITY:
AMRAP, 12 Minutes of:
10 Pull-Ups
20 Box Jumps
30 Air Squats

RESET:
3 Rounds:
50m Prowler Push, body weight
20 Double Unders
Rest as needed between rounds

Double Unders Chipper Fitness Workout #114

Day 42/58

INTENSITY:
For Time:
100 Double Unders
90 Push-ups
80 Sit-ups
70 Air Squats
60 Broad Jumps (6'/4')
50 Walking Lunges
40 Pull-Ups
30 Ring Rows
20 Toes to Bar
10 Burpees

RESET:
10 Minutes: Shoulder Work
4-Way Shoulder Stretch w/ Band
PVC Pass Through
PVC Flag Poles

Air Squats, Walking Lunge and T2B Fitness Workout #90

Day 8/58

INTENSITY
3 Rounds for time of:
50 Air Squats
50' Walking Lunge
25 Toes to Bar

RESET
2 Rounds of Bear Complex (45/35)
With a barbell and without setting it down, complete 7 sets of (this is ONE bear complex):
Squat Clean
Front Squat
Push-Press
Back-Squat
Push-Press

Ring Push-Up Fitness Workout #68

Day 96/112

INTENSITY:
3 rounds
Run 400m
10 Ring Push-Ups
20 Air Squats
30 Ab Mat Sit-Ups

RESET:
50' Partner Wheelbarrow, Partner 1
5 Man-Makers, Both Partners
50' Partner Wheelbarrow, Partner 2
10 Around-the-Worlds (45/25), Both Partners

Nasty Girls Fitness Workout #63

Day 89/112 

INTENSITY:
Nasty Girls
Complete three rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans (135/95)

RESET:
Find a partner and get a green band. Complete 2 rounds of:
Partner Resisted Band Runs w/ sandbag 50m
60s Samson Stretch, each direction
Rest 60s

Chipper Fitness Workout #19

Phase 1 - Day 25/112

INTENSITY:
For Time:
50 Air Squats
40 Burpees
30 Wall Balls
20 Calorie Row
10 Weighted Pull-Ups (45/25)

RESET:
For Quality:
3 Rounds of:
3 Wide-Grip Pull-Ups
5 Landmine Squat and Press (45/25)
7 Samson Lunges

Sprints Fitness Workout #7

Phase 1 - Day 9/112

INTENSITY:
5 Rounds for time of:
100m Sprint
20 Air Squats
100m Backwards Sprint
20 Box Jumps (24/20)

RESET:
Test High Kick, Right
Test High Kick, Left
Mobility WOD Hip Opener
http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx.html
10 Samson Stretches (1 leg, 1 rep)
Retest High Kick, Right
Retest High Kick, Left

17 DEC 2012 - Double Unders, Burpees, Air Squats

INTENSITY:
For Time:
100 Double Unders
100 Burpees
100 Air Squats

Complete each exercises, in order before moving on to the next.

RESET:
10 Minutes, Handstand Walk work. If you are proficient with handstand walk, work on Handstand to Forward Roll - http://gymnasticswod.com/content/handstand-forward-roll

(if you have the Handstand to Forward Roll done, do: 20 Handstands to Forward Rolls)

09 OCT 2012 - Bear Crawl, Air Squats, Pull-Ups

Remember that First Pull-Up? Tell us about your story!

INTENSITY:
3 Rounds for Time of:
100' Bear Crawl
50 Air Squats
25 Pull-Ups

RESET:
2 Rounds, 10 Reps of:
2 Wall Walk-Ups
8 Ring Rows
10 Bench Dips

02 OCT 2012 - Cindy

INTENSITY:
"Cindy"
AMRAP, 20 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

RESET:
2 Rounds of:
10 Landmine "Bus Drivers", each direction
60s Plow Pose
10 Suspended Knees to Chest
60s Squat Bridge

01 JUL 2012 - "Nasty Girls"

HEAVY:
Rest Day

INTENSITY:
Nasty Girls
3 Rounds for Time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

RESET:
2 Rounds of:
25 V-Ups
10 Landmine Cross Chops (45/25)
25 Hollow Rocks