KB Chest Press/ 400m run

Five rounds for time:
135 pound Bench press, 21 reps
Run 400 meters

Actual:
24k KB 21 reps
400m
Time: 31:20

Wall Ball/Slam Ball

50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball

On Wall-ball and Slam-ball dropped reps don’t count. Slam-ball reps must be caught on first bounce. Wall-ball target is ten feet above floor.

15 min pull, sit,squat

For fifteen minutes do pull-ups for twenty seconds,
then sit-ups for twenty seconds,
followed by squats for twenty seconds.

Actual: same as prescribed

Kettlebells and Pull ups

Prescribed
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch,
1.5 poodRight-arm Kettlebell snatch,
1.5 poodPull-ups

Actual:
21, 15,9
Kettlebell Swings
Time:15:28

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Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.

Actual: As prescribed,
Time: 56:46

Comments: Incredibly tough

Fight Gone Bad!

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
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 (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points

Actual:
Wall Ball with 20lb sand-filled basket ball 19,15,15
Box Jump 22,21,27
One- leg pistols 14,15,15
Push Press with kettlebell 9-15 reps
Burpees 15,17,17

Comments: One of my toughest workouts ever!

L Pullups/Squats

Complete as many rounds in twenty minutes as you can of:
10 L pull-ups
20 Squats

Actual:
6 rounds
Comments: Very hard workout..killer ab,very hard to hold "L" position

"JT"

“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Actual:
Same as above.
Time: 8:39

100 Pull Ups for Time

100 Pull Ups for Time


Actual: 50 Pull Ups
Time:12:39
Stopped..afraid of injury

Killer Workout

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep”. Barrier is 24”.

Actual:
30,25,20,15,10,5 using Olympic bar and 25lbs.
Time: 21:10

This was a very challenging workout.

Sunday Fun

9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups

Actual:
9 rounds
24k KB swings 10x
5 handstand pushups
Time: 12:28