Thursday, September 29, 2016

Connie & Paul

Connie & Paul

Every 90 seconds with increasing loads (no more than 10 lbs or 5 kg for 5 sets) do:
 Basic: Hang Power Clean + Front Squat 1-1-1-1-1... or
 Advanced: Hang Squat Clean 1-1-1-1-... , then

How many rounds can you do in 12 minutes of:
 5 Handstand Push-ups (15's+ABMAT/10's+ABMAT)
  3 Deadlifts
   1 Rope Climb

For Rx+ use 45's+ABMAT/25's+ABMAT. For both Rx & Rx+ first 5 sets of HSPU's must be strict, then kipping is allowed.

Extra: Handstand & Double Under drills. 

Wednesday, September 28, 2016

Travis & Ismael doing Front Squats

Travis & Ismael doing Front Squats

Bench Press 5-5-5-5-5 & Rollouts or Hollow Rocks 5-5-5-5-5..., then

How many rounds can you do in 15 minutes of:
 21 Double Unders
  15 Wall Balls
   9 Burpees

Extra: Strict Ring Muscle Up practice (go for 15-20 transitions total, 5-6 sets of 3 reps is perfect) & if still time left - do a climbing board workout. If can't do Muscle Ups - do just a climbing board workout.