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Rowing
Mobility, then
How many rounds can you do in 20 minutes of:
Rx
10 Wall Balls
20 Air Squats
30 Double Unders (or 90 Single Unders)
Rx+
25 Overhead Squat (115/73 or pick load; 75/45 minimum)
50 Wall Balls
75 Air Squats
100 Double Unders
Do the workout in teams of 2 if you want.
Extra: Double Under & Handstand Practice
Lisa
Every 60-90 seconds with small increases do:
Power Snatch + Overhead Squat 1-1-1-1-1... (no foot movement if possible; no belts), then
How many rounds can you do in 9 minutes of:
Rx
3 Chest To Bar Pull-ups
6 Box Jumps (24/20)
9 Swings (35/25)
Rx+
3 Bar Muscle Ups
6 Swings (55/35)
9 Box Jumps (24/20)
Extra: Bench Press + 1 arm Rows 10-10-10...
John doing clapping push-ups
Five rounds for max reps of:
20 seconds of Ring Dips
40 seconds of Rest
20 seconds of Weighted Lunges (in place; alternating; 35/25)
40 seconds of Rest
For Rx+ do Ring Muscle Ups & Pistols (no mix & matching Rx & Rx+), then
For time:
21 Toes To Bar
21 Burpees
15 Toes To Bar
15 Burpees
9 Toes To Bar
9 Burpees
Extra: Back Squat 5-5-5-5-... (no belts, not all out)
Kids practicing Handstands & Headstands
Front Squat 3-3-3-3-3... (cleaned), then
For time:
Rx
700 meter Run or Row
50 Push-ups
30 Deadlifts (use the same bar or pick load)
Rx+ (in teams of 2; 20 min cap)
700 meter Run or Row
50 Push-ups
30 Deadlifts (same bar or pick load)
50 Push-ups
700 meter Run or Row
If possible - wear a vest.
Going for a "bumper" run
Barbell Bench Press 8-8-8-8-8 + 1 arm Rows (unsupported) 8-8-8-8-8..., then
For time (15 min cap)
Rx
700 meter Row
70 One Arm Snatches (total reps; 35/25)
7 Rope Climbs
Rx+ (15 min cap as well)
800 meter Row
80 One Arm Snatches (55/35)
8 Legless Rope Climbs (4 for ladies)
Extra: Snatch drills of any kind and/or extra mobility
Magic Mark & Leo
From split position practice:
3x Shoulder Press + 2x Push Press + 1x Jerk, then
For time:
50 Sit-ups
40 Wall Balls
30 Sit-ups
20 Wall Balls
10 Sit-ups
If desired - go in teams of 2 and do 50-40-30-20-10 reps of both (starting with Sit-ups).
Extra: Climbing board
Devon at the bottom of a Front Squat
Deadlift 1-1-1-1-1... (small jumps; no belts; no dropping) + Weighted CTB Pull-up 1-1-1-1-1..., then
How many rounds can you do in 12 minutes of:
Rx
2 Strict Pull-ups
4 Handstand Push-ups (10's+ABMAT/ABMAT)
8 Swings (55/35)
Rx+
2 Ring Muscle Ups
4 Handstand Push-ups (strict; 25's+ABMAT/15's+ABMAT)
8 Swings (more weight)
Extra: Go for a run or row
Dragon Flags
Five rounds for max reps do:
20 seconds of Knees To Elbows (don't rip)
40 seconds of Rest
20 seconds of Double Unders
40 seconds of Rest
For Rx+ do Bar Muscle Ups (don't rip!), then
For time (20 min cap)
Rx
10 Front Squats (115/63)
20 Burpees
30 Front Squats
40 Burpees
Rx+ (go in teams of 2 if desired)
10 Burpees
20 Front Squats (135/83)
30 Burpees
40 Front Squats (135/83)
50 Burpees
Extra: Handstand & Double Under drills
Andrei with 270 lbs
Every 90-120 seconds with increasing loads do:
Basic: Overhead Squat 3-3-3-3-3... (no belts; snatched) or
Advanced: Barski Snatch (3x High Hang Sq Sn, unbroken), then
How many rounds can you do in 10 minutes of:
10 Piston Shoulder Presses (total reps; pick load; seated)
10 Weighted Step Ups (total reps; same load)
10 Renegade Rows (total reps; same load)
Extra: Back Squat 5-5-5-5-5... (not all out; no belts)
Rowing
Practice Kip (Hollow/Arch) and Glide Kip if possible - warm-up by Ring Turnouts first, then
How many rounds can you do in 15 minutes of:
Rx
9 Ring Dips
15 Wall Balls
21 Swings (35/25)
Rx+
9 Ring Muscle Ups (6 for ladies)
15 Swings (55/35 or more)
21 Wall Balls
Go solo or in teams of 2 (reps stay the same - just get more rounds)
Begin the workout with 700 meter Run
