Saturday, August 19, 2017

Kids practicing Handstands & Headstands

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.

Friday, August 18, 2017

Going for a "bumper" run

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

Wednesday, August 16, 2017

Devon at the bottom of a Front Squat

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

Tuesday, August 15, 2017

Dragon Flags

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

Monday, August 14, 2017

Andrei with 270 lbs

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)

Saturday, August 12, 2017

Rowing

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

Friday, August 11, 2017

Kids practicing swings

Kids practicing swings

Back Squat 5-4-3-2-1 reps at the same loads (don't go all out), then

How many rounds can you do in 12 minutes of:
 3 Handstand Push-ups (strict for 5 rounds; 25's+ABMAT/15's+ABMAT)
  6 Pull-ups
   9 Box Jumps (24/20)

For Rx+ do HSPU's on 45's+10"s + ABMAT/45's+ABMAT (first 5 rounds strict as well), do Chest To Bar Pull-ups & jump on 28/24.

Extra: Double Under & Handstand Practice

Thursday, August 10, 2017

Mary, MJ & Melissa

Mary, MJ & Melissa

Practice False Grip Rows and/or False Grip Hangs superset with Jumping Ring MU's (must be able to perform Ring Dips to do Jumping MU's) or Banded Ring MU's (sets of 2-3) or if you can: 10 min EMOM of 1-2 Strict Ring Muscle Ups, then

For time:
 50 Push Presses (100/63 or pick load)
  5 Rope Climbs
   30 Push Presses
    3 Rope Climbs
     10 Push Presses
      1 Rope Climb

For Rx+ do 50-40-30-20-10 & 5-4-3-2-1. Going in teams of 2 and doing Rx+ is an option as well.

Extra: Deadlift 3-3-3-3-3... (no belts; off elevation if desired)

Wednesday, August 9, 2017

Paul & Garrett

Paul & Garrett

Every 90 seconds with the same loads for 7 rounds do:
 Power Snatch + Hang Power Snatch + Paused Overhead Squat, then

For time (12 minute cap for both Rx & Rx+)
 Rx
  750 meter Row
   50 Overhead Walking Lunges (total steps; 25/10)
    25 Toes To Bar

Rx+
 900 meter Row
  60 Overhead Walking Lunges (total steps; 45/25)
   30 Knees To Elbows

Extra: DB Bench Press + 1 arm Rows 9-9-9-9-9...