Double Under Fitness Workout #225

Day 40/56

CONDITIONING:
Descending Push-Up Ladder
Start with max-reps UB (unbroken) Push-Ups
Rest 60s
Do new max-reps UB Push-Ups
Rest 60s
Continue in this manner until you are unable to complete 10 UB push-ups

Then;
Max Reps UB:
Pull-Ups

INTENSITY:
For Time:
100 Double Unders
20 Deadlift (225/185)
100 Double Unders
20 Calorie Row

RESET:
60s Plow Pose
10 Iron Crosses (each leg)
20 Around the Worlds (45/25 - either direction)

Sprinting Fitness Workout #209

Day 13/56

CONDITIONING:
EMOM, 12 Minutes
1 SDHP + 2 Squat Cleans
 - 6 sets @ 55% Clean 1RM
 - 2 sets @ 60% Clean 1RM
 - 2 sets @ 65% Clean 1RM
 - 2 sets @ 70% Clean 1RM

*Do 2 Sumo-Deadlift, High-Pulls, then 2 Squat Cleans at the same weight

INTENSITY:
AMRAP, 10 Minutes
100m Sprint
30 Double Unders
10 Burpees

RESET:
2 Rounds of:
15 KB Swings (1p/.5p)
60s Cobra Pose
Max UB Toes to Bar

Burpee and Double Under Fitness Workout #203

Day 8/56

CONDITIONING: 
AMRAP, 12 Minutes
100' Tire Flip

Post total distance

Then;
 3 Rounds of:
 UB Toes to Bar
 Rest 60 seconds

UB - unbroken

INTENSITY:
AMRAP, 8 Minutes:
 50 Burpees
 50 Double Unders

Post rounds and total reps

RESET:
 2 Rounds of:
  50' Spiderman Lunge
  10 Scorpion Kicks
  10 Around the Worlds (switch directions each round)

Running Fitness Workout #200

Day 3/56
CONDITIONING:
AMRAP, 7 Minutes
Overhead Walking Lunge (95/65)

then;

EMOM, 5 minutes
3 Back Squats*

*Sets should be 65%, 65%, 75%, 85% and 95% of your 1 RM.

INTENSITY:
For Time:
1 Mile Run
100 Double Unders
50 Wall Balls (20/14)
100 Double Unders
1 Mile Run

RESET:
20 Landmine "Bus Drivers"
60s Plow Pose
20 KB Orbits (both directions)
60s Plank

Tabata Rowing Fitness Workout #193

Day 107/112

HEAVY:
Clean
 Set 1: 3 reps @ 65% 1 Rep Max
 Set 2: 3 reps @ 75%
 Set 3: 2 reps @ 85%
 Set 4: 1 rep @ 95%

CONDITIONING:
EMOM, 5 Minutes
5 Wall Balls (20/14)
5 Box Jumps (24/20")

INTENSITY:
Tabata -
8 rounds each, 20s On / 10s Off; There is no break between exercises
Calorie Row
Push-Press (45/25)
Double Under
Pull-Ups

*Post your lowest rep round as your score

RESET:
50' Spiderman Lunge
50' Walking Lunge
50' Bear Crawl
50' Broad Jump

Wall Ball Fitness Workout #191

Day 103/112

CONDITIONING: 
EOMOM*, 6 Minutes (3 rounds)
Max Effort, Sandbag Squat Jumps
Post Reps and weight

*Every Other Minute On the Minute

INTENSITY:
For Time:
50 Wall Balls
15 Ring Dips
50 Wall Balls
15 HSPU
50 Double Unders

RESET:
250m Row
20 KB Orbits, Right
250m Row
20 KB Orbits, Left

Double Under Fitness Workout #188

Day 100/112

CONDITIONING:
Snatch Complex: High-Hang, Hang and Full*

2 sets: 1 Complex @65% of 1RM
2 sets: 1 Complex @75%
1 set: 1 Complex @85%

*Complete this complex of 3 snatches without dropping the bar.

INTENSITY:
3 Rounds for Time of:
50 Double Unders
10 Dumbell Cleans (45/25) - both arms
250m Row

RESET:
3 Rounds of:
20s Dueling Ropes
50' Bear Crawl

Knees to Elbows Fitness Workout #187

Day 97/112

INTENSITY:
For Max Reps
1 minute each of:
Box Jumps (24/20)
Thruster (95/65)
Double Unders

Post total reps to comments. This should be completed in a similar fashion to Fight Gone Bad; i.e. there is no break between exercises.

then;

3 Rounds for Time of:
20 Knees to Elbows
15 Burpees
10 Pull-Ups

Post total time

RESET and CONDITIONING:
5 Rounds
250m Row
60s rest

Double Under Fitness Workout #182

Day 89/112

INTENSITY:
3 Rounds for Time of:
50 Double Unders
25 Push-Ups
10 Ring-Dips

RESET:
EMOM, 4 Minutes
4 KB Pistol Squats (or kb goblet squats)

Then;
50' Bear Crawl
4 Wall Walk-Ups
50' Bear Crawl

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

Deadlift Fitness Workout #175

Day 74/112

INTENSITY:
21-15-9 Reps of:
Deadlift (255/185)
Ball Slams (20/14)
GHD Sit-Up

RESET:
2 Rounds of:
50 Double Unders
Max HSPU
or 2 Minutes HSPU work / Handstands

AMRAP Fitness Workout #172

Day 71/112

INTENSITY:
AMRAP 12 Minutes
10m Sprint
10 KB Swings (1.5p/1p)
10 Double Unders
10m Walking Lunge

RESET:
3 Rounds of:
500m Sprint Row
Rest same amount of time it takes to row 500m
5 Man Makers (45s/25s)

Front Squat AMRAP Fitness Workout #168

Day 67/112

INTENSITY:
AMRAP, 3 Minutes
10 Front Squat (95/65)
15 Double Unders
If you complete 75 Reps, add 3 minutes to the AMRAP and continue with the same rep scheme. If you complete 150 Reps total, add 3 minutes and continue. If you complete 225 reps total, add 3 minutes and continue, etc.

RESET:
2 Rounds of:
10 Scorpion Kicks, each leg
60s Cobra Pose
60s Spiderman Extension, each leg
10 Walking Lunge Steps

Double Under and Wall Ball Fitness Workout #162

Day 58/112

INTENSITY:
3 Rounds for Time of:
50 Double Unders
50 Wall Balls

RESET:
2 Rounds of:
20 GHD Sit-Ups
5 Wall Walk-Ups
20 GHD Hip and Back Extensions

Chipper Fitness Workout #160

Day 54/112

INTENSITY:
For Time
30 Push-Press (95/65)
100 Double Unders
20 Wall Balls
50 Double Unders
10 KB Swings (1.5p / 1p)

RESET:
2 Rounds
50' Spiderman Lunge
10 GHD Sit-Ups
250m Row

Front Squats and Double Under Fitness Workout #149

Day 38/112

INTENSITY:
AMRAP, 9 Minutes
10 Front Squats (115/75)
15 Double Unders

RESET:
2 Rounds of:
20 Pass Throughs
60s Cobra Pose
10 Walking Lunge Steps
60s Sit-Squat Hold

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

Hang Power Clean Fitness Workout #136

Day 18/112

INTENSITY:
AMRAP, 12 Minutes
5 Hang Power Clean (95/65)
10 Wall Balls
20 Double Unders

RESET:
Up to 10 minutes, practice backwards roll to push-up position
If you have backwards roll to push-up down, work on backwards roll to handstand.

http://gymnasticswod.com/content/straight-arm-back-extension-roll-push-position http://gymnasticswod.com/content/back-extension-roll-progression

Show Me Push-Ups Fitness Workout #122

Day 52/58

INTENSITY:
7 Round for Time of:
6 Show-Me Push-Ups
5 Chest-to-Bar Pull-Ups
4 BW Back Squats*

*BW - body weight

RESET:
50-40-30-20-10 of
Double Unders*
Rest, in seconds

Then;
Max UB GHD Sit-Ups**

* If you aren't doing Double-Unders yet, do x3 the given reps in singles...and then work on double unders!!
**UB - Unbroken

Wall Ball and Double Under Fitness Workout #118

Day 48/58

INTENSITY:
AMRAP 12 Minutes
10 Wall Balls (20/12)
40 Double Unders

Compare to 26 FEB 2013. Post results to comments.

RESET:
4 Rounds of:
2 Heavy Man-Makers
2 Windmills (2 arms, 1 Rep)
2 Wall Walk-Ups