All posts by: Cheryl Wong
Paul Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards Pittsburgh...
15 min Clean & Jerk x 5 = hang on to the bar all 5 reps building -then- 5 Rounds...
4 Sets Ring Hang V-Sit (more than L-Sit) x 20sec Glute Bridge V Walk Outs x 10 Alternating Single Leg...
Monday Tempo Back Squat @ 32X1 5 x 5 -then- 5 rounds for time of: 50 double-unders 50-ft. single-arm overhead...
Deadlift: Clusters: 3.3.3 x 5 sets @ 60% **rest 20 sec between cluster, rest as needed between sets ** add...
Hero Workout Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special...
5 Rounds For Load Bear Complex Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1...
(5 sets): Back Squat x 2 reps @ 95% -then- 12 Rounds for time of: 4 Pull-ups (strict ) 3...
3 sets Grip Bent-Over Barbell Row x 10 Dumbbell Death March x 20 steps Nose-to-Wall Handstand Hold x 60 seconds...
Back Squats Work up to 5RM in 6-7 sets -then- EMOM for 12 minutes (4 sets) Minute 1 – 20...