Friday, December 9, 2016

Snatch session

Snatch session

Every minute on the minute for 10 minutes with the same loads do:
 Power Snatch + Hang Power Snatch (no foot movement on both), then

For time:
 Rx
  40 Sit-ups
   30 Box Jumps (24/20)
    20 Sit-ups
     10 Box Jumps

Rx+
 50 Sit-ups
  40 Box Jump Overs (24/20)
   30 Sit-ups
    20 Box Jump Overs
     10 Sit-ups

Extra: Bench Press 5-5-5-5-5 + Ring Rows 5-5-5-5-5 (make the rows very challenging, hold each rep at top for 2 seconds, elevate feet on a box if needed)

Thursday, December 8, 2016

Messing around with the perfect layout of the magnets on the gym fridge. P.S. If you go on holiday somewhere - bring a magnet back!

Messing around with the perfect layout of the magnets on the gym fridge. P.S. If you go on holiday somewhere - bring a magnet back!

Ten rounds of:
 20 seconds of Handstand Push-ups (strict; 15's+ABMAT/10's+ABMAT)
  40 seconds of Rest

Followed by:

Ten rounds for time of (20 min cap):
 Rx
  3 Ring Dips
   3 Power Cleans (pick load)
    3 Push Presses (same bar)

Rx+
 3 Muscle Ups (2 for ladies)
  3 Power Cleans (pick load; 115/63 minimum)
   3 Push Presses (same bar)

Extra: Practice Rope Climbing (if you can't or not good at it) or do Climbing board (after the workout)

Wednesday, December 7, 2016

Rowing

Rowing

Every 90-120 seconds with small increases for 5-8 sets do:
Front Squat 2-2-2-2-2-2-2... , then

For time:
 50 Double Unders
  10 Overhead Squats (pick load)
   40 Double Unders
    8 Overhead Squats
     30 Double Unders
      6 Overhead Squats
       20 Double Unders
        4 Overhead Squats
         10 Double Unders
          2 Overhead Squats

Extra: Snatch/Overhead Squat practice of any kind

Tuesday, December 6, 2016

Vic

Vic

Dumbbell Bench Press & 1 arm Rows (unsupported) 10-10-10..., then

How many rounds can you do in 15 minutes of:
 Rx
  3 Strict Pull-ups
   6 Push-ups
    9 Air Squats

Rx+
 3 Strict Chest To Bar Pull-ups (absolutely no kicking around) 
  6 Push-ups on plates (45's/25's)
   9 Wall Balls

Begin the workout with 1000 m Run or Row (same for Rx & Rx+)

Extra: Handstand & Double Under drills

Monday, December 5, 2016

Thrusters!

Thrusters!

Deadlift 1-1-1-1-1 (no belts & no bar dropping) superset with Hollow rocks or Roll Outs, then

With a continuously running clock do:
1 Swing (55/35) on the 1st minute
2 Swings on the 2nd minute
3 Swings on the 3rd minute...

Continue as long as possible. Fraction sets if needed. 
Begin each minute with 24' of Walking Lunges (2x12') 

For Rx+ do Weighted Walking Lunges & swing the same or more weight. 

Extra: Back Squat 2-2-2-2-2... (no belts, not all out)

Saturday, December 3, 2016

Sylvia

Sylvia

Overhead Squat 3-3-3-3-3... (all reps paused; snatched), then

For time in teams of 2 (solo do 12-9-6 reps)
 Rx
  21 Power Cleans (same bar or pick load)
   600 m Run
    15 Power Cleans
     600 m Run
      9 Power Cleans

Rx+
 21 Power Clean & Jerks (same bar or pick load)
  1000 m Run
   15 Power Clean & Jerks
    1000 m Run
     9 Power Clean & Jerks

Thursday, December 1, 2016

MJ feeling the Holiday Spirit!

MJ feeling the Holiday Spirit!

Every 90 seconds with small increases do:
 Basic: Clean (any kind) + Front Squat + Jerk
  Advanced: Squat Clean + Hang Squat Clean + Jerk, then

With a continuously running clock do:
 1 Burpee on the 1st minute
  2 Burpees on the 2nd minute
   3 Burpees on the 3rd minute...

Continue as long as possible.
Begin each minute with 5 Wall Balls

For Rx+ do Thrusters (105/63) & do Burpees over the Bar (stay away from chalk or use a burpee mat on each side of the bar).

Extra: Deadlift 5-4-3-2-1-1-1... (no belts, no bar dropping, off elevation if desired)

Wednesday, November 30, 2016

Kayla & Melissa

Kayla & Melissa

Practice Bar Muscle Ups (glide kip style or jumping), then

How many rounds can you do in 15 minutes of:
Rx
 7 Swings (55/35)
  5 Handstand Push-ups (strict; 10's+AB/ABMAT)
   3 Chest To Bar Pull-ups
    1 Rope Climb

Rx+
 7 Swings (more weight) 
  5 Handstand Push-ups (strict; 25's+AB/15's+ABMAT)
   3 Bar Muscle Ups
    1 Rope Climb (legless if possible as long as possible)

Extra: Snatch practice of any kind