Friday, January 20, 2017



Open up on the foam rollers for 5-10 minutes, then

Every minute on the minute for 10 minute alternate between:
 5 Strict Chest To Bar Pull-ups (weighted if possible; loads are the same) &
  5 RDL + 5 Shoulder Presses (loads stay the same), then

In 13 minutes do:
 750 meter Row
  50 Push Presses (use the same bar or adjust as needed)
   Max rep Toes To Bar in time remaining (don't rip!)

For Rx+ Row & Push Press stay the same, but do Bar Muscle Ups instead.

Extra: Double Under & Handstand Practice

Thursday, January 19, 2017

Ben & Denzel

Ben & Denzel

Mobility (hamstring with band, scorpion, splits, pigeon, straddle etc), then

For time:
 Run 3 laps or Row 900 meters
  30 Overhead Walking Lunges (25/15; total steps)
   30 Weighted Sit-ups
    Run 2 laps or Row 600 meters
     20 Overhead Walking Lunges  
      20 Weighted Sit-ups
       Run 1 lap or Row 300 meters
        10 Overhead Walking Lunges
         10 Weighted Sit-ups

For Rx+ use 45/25.

Extra: Deadlift 3-3-3-3-3-... (T'n'G, but no bounce; no belts; no dropping the last rep)

Wednesday, January 18, 2017

Sean & Monique post workout

Sean & Monique post workout

Every 90 seconds with small increases for 5-7 sets do:
 Basic: Power Clean + Front Squat + Jerk
  Advanced: Clean + Hang Clean + Jerk (focus on the jerk, especially if your name is Ben, while keeping jumps SMALL), then

How many rounds can you do in 9 minutes of:
  3 Deadlifts (use the same bar)
   6 Ring Dips
    9 Box Jumps (20 inches for ladies, box jump over 20 inches for men)

 3 Deadlifts (use the same bar)
  6 Muscle Ups (4 for ladies)
   9 Box Jump Overs (28/24)

Extra: Muscle Snatch + Power Snatch + Squat Snatch/OHS practice

Tuesday, January 17, 2017



Hollow-Arch practice (rings, then bar) with mobility between sets, then

How many rounds can you do in 21 minutes of:
  9 Chest To Bar Pull-ups
   15 Burpees
    21 Wall Balls
     Rest 1 minute

 9 Thrusters (heavy pair of KB's or DB's)
  15 Chest To Bar Pull-ups
   21 Burpees
    Rest 2 minutes

Extra: Back Squat 5-4-3-2-1 at the same load (no belts, not all out, work on going deeper). Pause on quite a few reps as you're warming up.

Monday, January 16, 2017

The feels

The feels

Every 60-90 seconds with small increases for 15-20 minutes do:
 Basic: Power Snatch + Paused Overhead Squat
  Advanced: Power Snatch (no ft mvmt) + Squat Snatch (ub), then

For time:
 10 Double Unders
  20 Swings (55/35 or more)
   30 Double Unders
    40 Swings
     50 Double Unders

Extra: Bench Press + Archer Ring Rows 10-10-10-10-10... (stay tight & slow in ring rows & retract scapula on each rep; start them easy and make harder as bench get heavier). Archer Rows are 5 to each side for 10 total.

Thursday, January 12, 2017



Hang Clean & Jerk 1-1-1-1-1... , then

With a continuously running clock do:
1 Toes To Bar on the 1st minute
2 Toes To Bar on the 2nd minute
3 Toes To Bar on the 3rd minute...

Continue as long as possible. Fraction sets if needed.

Begin each minute with 5 Burpees.

For Rx+ do Knees To Elbows & burpees are target burpees (to the pull-up bar that you're using).

Extra: DB Bench Press & 1 arm Rows 10-10-10-10...

Wednesday, January 11, 2017

First noon class at the new place getting busy

First noon class at the new place getting busy

Weighted Chest To Bar Pull-up 1-1-1-1-1-1... superset with:
Shoulder Press 1-1-1-1-1-1..., then

How many rounds can you do in 10 minutes of:
 3 Strict Handstand Push-ups (15's+ABMAT/10's+ABMAT)
  5 Strict Pull-ups
   7 Swings (55/35)

For Rx+ do Handstand Push-ups on 45's+ABMAT/25's+ABMAT, strict Chest To Bar Pull-ups & swing more weight.

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