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Ryan with 290 C&J. He made 300 a few days later.
Every 90-120 seconds with increasing loads do:
Hang Power Snatch x2 + Paused Overhead Squat x2 (unbroken; no belts), then
For time:
50 Sit-ups
40 Burpees
30 Sit-ups
20 Burpees
10 Sit-ups
Extra: Double Under & Handstand Practice
Anne & Riley
Deadlift 2-2-2-2-2... (no belts; no dropping), then
Five rounds for time of (20 min cap)
Rx
9 Handstand Push-ups (10's+ABMAT/ABMAT; first 2 rds strict)
12 Box Jumps (24/20)
15 Swings (35/25)
Rx+
9 Handstand Push-ups (25's+ABMAT/10's+ABMAT; first 2 rds strict)
12 Box Jumps (28/24)
15 Swings (55/35)
Extra: Climbing board
Vic & Sean snatching
Mobility, then
How many rounds can you do in 20 minutes of:
Rx
10 Knees To Elbows
20 Wall Balls
30 One Arm Snatches (total reps; 35/25)
40 Double Unders
Rx+ (go solo or teams of 2)
10 Bar Muscle Ups
20 One Arm Snatches (55/35)
30 Wall Balls
40 Double Unders
Extra: Back Squat 3x3 at the same load (no belts)
Box Jumps
Every 60-90 seconds with increasing loads do:
Hang Clean (any style) + Front Squat 1-1-1-1-1.., then
How many rounds can you do in 12 minutes of:
12 Push-ups
12 Air Squats
12' Rope Climb x 1 ascent
For Rx+ do Ring Dips, Pistols (total reps; alternating) & Climb Legless (from seated for men).
Extra: Snatch/Overhead Squat practice of any kind
Janna doing a "Pistol" (single legged squat)
Handstand Practice, then
For time in teams of 2:
Rx
700 meter Bumper Run (25/15)
50 Push Presses (100/63)
30 Strict Pull-ups
50 Push Presses (100/63)
700 meter Bumper Run (25/15)
Rx+
700 meter Bumper Run (45/25)
50 Push Presses (135/83)
30 Ring Muscle Ups
50 Push Presses (135/83)
700 meter Bumper Run (45/25)
If going solo do 1/2 of the reps (25/15/25) and run only the first 700 with a bumper plate.
Gary deadlifting
Front Squat 5-4-3-2-1 reps at the same load, then
How many rounds can you do in 10 minutes of:
3 Strict Handstand Push-ups (25's+ABMAT/10's+ABMAT)
7 Air Squats
21 Double Unders
Extra: Snatch drills of any kind
Kids learning to pick things up properly
Warm-up with Windmills (KB or DB, also roll out pec/lat as needed), then
Five rounds for max reps of:
20 seconds of Push-ups (hand release)
40 seconds of Rest
20 seconds of Strict Pull-ups
40 seconds of Rest
For time:
50 calorie Row (try to get under 2 mins for men & 3 for ladies)
- or -
1 00 calorie Row in teams of 2 (switch every minute)
Extra: Climbing board
Rosa Front Squatting
Every 60-90 seconds with small increases do:
Snatch 1-1-1-1-1... (paused just above knee, no belts; any style), then
How many rounds can you do in 10 minutes of:
Rx
1 Power Clean (use the same bar or pick load)
3 Burpees
5 Knees To Elbows
Rx+
1 Power Clean & Jerk
3 Bar Muscle Ups
5 Burpees
Extra: Bench Press & 1 arm Rows 8-8-8-8-8...
Practicing Handstands
In 20 minutes (about 10 mins for PP + J, then 10 mins for C&J):
Clean + Push Press + Jerk 1-1-1-1-1 (no belts), then
Clean + Jerk 1-1-1-1-1 (belts are ok), then
10-9-8-7-6-5-4-3-2-1 reps for time of (15 min cap):
Rx
Pull-ups
Front Squats (100/63)
Rx+
Chest To Bar Pull-ups
Front Squats (135/93)
Extra: Handstand & Double Under drills
Becky with her first ever Weighted Chest To Bar Pull-up!
Deadlift 1-1-1-1-1... (no belts; absolutely no dropping; small jumps for 5-7 sets at about 100 lbs of PR - 315/325/335/345... at best Deadlift of 385 or so for example), then
How many rounds can you do in 13 minutes of:
13 Wall Balls
13 Swings (55/35 or more)
13 Sit-ups
Extra: Back Squat 5-4-3-2-1 at the same load (no belts; not all out)
