Strength: Pull Ups 5 X 3. Add weight if possible Then… Barbell Complex X 5 rounds. 6 reps each @ a heavy, yet manageable load Hang Squat Clean Push Press Back Squat Good Morning Rest as needed. Don’t set the bar down once you start a set. If you do, do 10 burpees for every time you set it down. You can set it down at the end of each […]

Strength: Deadlift – X3 reps every 2:00 for 8 rounds @ 150% of body weight for men, 100% of body weight for women. Then, with a pair of Dumbbells or Kettlebells do 6 rounds of: Bent Row X 6 Double Swing X 6 Thruster X 6 Burpee X 6 (holding weights) Heavy but keep moving. Rest when you gotta

Rounds in 20:00 of – Run X 400 meters – Max Pull Ups (without coming off the bar) Score = total number of Pull Ups completed.

”The Dark Night of the Soul”. I don’t name workouts often. This one deserves one. Inspired by a Mountain Athlete workout from a couple years ago. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3 4, 5, 6, 7, 8, 9, 10 reps of: – Box Jump – Kettlebell Swing @ 53#/35# – Push Up – Pull Up – End each round w/ 100 meter sprint

For time – Box Jump X 30 Power Clean X 30 @ 135/95 Toes to Bar X 30 Dumbbell or KB Push Press X 30 @ 50/35# Sit Up X 30 10 meter Shuttle Run X 30 lengths (10 meters = 1 length) Pistols Squat X 30 (15 each leg) Burpee X 30 Game Over…

Strength: Overhead Squat X 5, 5, 3, 3, 3, 1, 1 at max loads possible Then… Tabata the following – 8 rounds each: Sit Up Bridge Pose (hold the top for :20, rest for :10) Hollow Rock

The Whole Life Challenge is an 8-week health and fitness challenge designed to turn you into a diggin’ deep, all in, what are you made of, swinging for the fences, master of your physical and mental destiny! The original WLC started at CrossFit LA a year and a half ago and for the first time the challenge is open to a select group of gyms around the world.  PR Fitness […]

Deadlift X 5 @ 65% of 1 RM, X 5 @ 75% of 1RM, 2X5 @ 85% of 1 RM. then… 4 rounds of: – Dumbbell or kettlebell Hang Squat Clean X 10 @ heavy but manageable weight – Step Up X 10 each same load – Sandbag Get Up X 5 each side @ 60#/40#

Sorry this is posted so late. Weighted Pull Ups 5 X 5 Then… 6 rounds of: – Hand Release Push Up X 10 – Wall Ball X 15 – Run X 100 meters

Amongst other things… 5 Rounds of: – Mountain Climber Burpee X 5 – Kettlebell Snatch X 5 each @ 53/35# – Weighted Sit Up X 10