Monday, May 21, 2018

  Box Jumps

Box Jumps

Every 2 minutes with increasing loads do:
 Back Squat 3-3-3-3-3... (last rep paused on all sets), then

How many rounds can you do in 12 minutes of:
 Rx 
  3 Ring Dips
   6 Wall Balls
    9 Swings (35/25)

 Rx+
  3 Ring Muscle Ups (2 for ladies)
   6 Swings (55/35)
    9 Wall Balls

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

Thursday, May 17, 2018

  Tejal

Tejal

Every 60-90 seconds with small increases do:
 Hang Snatch + Paused Overhead Squat 1-1-1-1-1..., then

How high up the ladder can you go in 10 minutes of:
 1 Handstand Push-up (10's+ABMAT/ABMAT; strict)
  1 Deadlift (same bar or pick load)
   2 HSPU's
    2 Deadlifts
     3...3...4...4...5...

For Rx+ do HSPU's on 25's+ABMAT/10's+ABMAT).

Begin the workout with 75 Double Unders for Rx & 150 DU's for Rx+.

Extra: Handstands & Double Under Drills

Tuesday, May 15, 2018

  Ryan & Alexa

Ryan & Alexa

Every 60-90 seconds with small increases do:
 Squat Clean & Jerk 1-1-1-1-1..., then

How many rounds can you do in 11 minutes of:
 Rx
  5 Chest To Bar Pull-ups
   10 Box Jumps (24/20)
    15 Sit-ups

 Rx+
  5 Bar Muscle Ups
   10 Box Jumps (28/24)
    15 Weighted Sit-ups (25/15)

Extra: Deadlift 3-3-3-3-3... (not all out, no belts)

Monday, May 14, 2018

  Kay "appreciating" the 86 lbs weight loss! Congratulations!

Kay "appreciating" the 86 lbs weight loss! Congratulations!

Every 90 seconds with the same loads for 7 rounds do:
 Power Snatch 3-3-3-3-3-3-3, then

For time (20 min cap):
 50 Swings (35/25)
  40 Push-ups (hand release)
   30 Swings
    20 Push-ups (hand release)
     10 Swings

For Rx+ use 55/35 & do Ring Dips. (ladies do 30 & 10 instead of 40 & 20).

Extra: Back Squat 5-4-3-2-1 at the same load (not all out; no belts)

Saturday, May 12, 2018

  Off we go

Off we go

Front Squat 3-3-3-3-3... (cleaned), then

How high up the ladder can you go in 15 minutes of:
 1 Toes To Bar
  1 Push Press (pick your DB's or KB's)
   2 Toes To Bar
    2 Push Presses
     3...3...4...4...5...

For Rx+ use at least 40's/25's & do Knees To Elbows. Vests are optional.

Both Rx & Rx+ begin the workout with 1 mile Run or Row.

Friday, May 11, 2018

  Rowing

Rowing

With small increases practice:
 Weighted Chest To Bar Pull-up 4-4-4-4-4... superset with
  Shoulder Press 4-4-4-4-4..., then

For time:
 40 One Arm Snatches (55/35 or pick load; total reps)
  30 Box Jumps (24/20)
   20 One Arm Snatches (total reps)
    10 Box Jumps

For Rx+ use more weight & jump on 28/24.

Extra: DB Bench Press + 1 arm Rows 7-7-7-7-7...