For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Goal: under 22 minutes You can break these up however you need to, for example, 10 rounds of 10 each or 4 rounds of 25 each, or just do them straight through. For an extra challenge put on a weight vest.
30 Alternating Dumbbell Clean & Jerk for Time M-75lbs/F-60lbs This workout is related to the “Grace” CrossFit Benchmark Workout.
30 Clean & Jerk for Time M-135lbs/F-95lbs
The Lean Dumbbell Complex uses a single set of dumbbells at a pre-determined weight to complete all exercises in immediate succession without a break. The series of moves will challenge the entire body. It’s great for a quick weekend or travel workout. Before beginning, pick an appropriate dumbbell weight according to your current strength (or … Read more
The Barbell Ladder Complex using a single barbell at a per-determined weight to complete all exercises in immediate succession without a break. The series of moves will challenge the entire body. It’s great for a quick weekend or pre-beach workout. Before beginning, load your barbell with an appropriate weight, according to your current strength. For … Read more
This simple full-body workout is designed for the beginner with less than six months of weight training experience. It can also be used during de-load training or while traveling. Full-body workouts are great for fat loss because it stimulates a large portion of the body’s muscle mass, which increases the metabolic rate for up to … Read more
Exercise Sets Reps Squat 1 warm-up set of 12 to 15 reps 4 working sets of 6 reps 1 burn-out set of max reps with warm-up weight 6 – Pull-up superset with Deadlift 4 Max 8 Hack Squat superset with Bench Step-up 5 12 EZ Bar Curl tri-set with Skull-crusher and EZ Bar Close-grip Bench … Read more
On some of my splits I have a day where I combine chest and back into one workout. The most common method is to super-set the two muscle groups, but sometimes I like to work them independently even though I am working them on the same day. Here’s a routine I use on those occasions: … Read more
We’re going to use a combination of super-sets and giant-sets to work the back while maintaining a fat-burning heart rate. Then we will finish with tempo work to maximize time-under-tension and stimulate anabolic growth. Super-set 1 Bent-over Barbell Row 8 – 12 Reps 4 Sets Pull-up Max Reps Super-set 2 Seated Cable Row 21’s 4 … Read more