Tuesday, April 25, 2017

Marty getting a little flex mid-workout. Summer is almost here, indeed!

Marty getting a little flex mid-workout. Summer is almost here, indeed!

Every 60-90 seconds with small increases do:
 Basic: Power Snatch (pause just above knee) + Paused OHS
  Advanced: Squat Snatch (pause just above knee), then

For time:
 Row 2000 meters

If desired - row 3000 meters in teams of 2 switching every minute.

Extra: Climbing board

Friday, April 21, 2017

Breaking out the weighted vests to get ready for "Murph" soon

Breaking out the weighted vests to get ready for "Murph" soon

Every minute on the minute for 10 minutes (pick appropriate level) do:
 A. 1-2 Strict Ring Muscle Ups or
 B. 1-3 Strict Ring False Grip Pull-ups or
 C. 3-5 Slow False Grip Ring Rows, then

How many rounds can you do in 12 minutes of:
 Rx
  1 Hang Power Snatch (pick load)
   3 Strict Pull-ups
    5 Push-ups

Rx+
 1 Hang Power Snatch (pick load; 115/63 minimum)
  3 Strict Chest To Bar Pull-ups
   5 Hand Release Push-ups

Extra: Go for a run or do extra mobility

Thursday, April 20, 2017

Kids taking a break before the workout.

Kids taking a break before the workout.

Deadlift 2-2-2-2-2... (no belts) + Dragon Flags x3 or Hollow Rocks x5-10 reps inbetween sets, then

For time:
 Rx
  10 Swings (35/25)
   20 Wall Balls
    30 Swings
     40 Wall Balls
      50 Swings

Rx+
 10 Wall Balls
  20 Swings (55/35 or more)
   30 Wall Balls
    40 Swings
     50 Wall Balls

Extra: Climbing board + 2-3 Push-ups (pick a challenging variation that you can do for 10 sets with perfect form)

Wednesday, April 19, 2017

Beth at the bottom of a Front Squat

Beth at the bottom of a Front Squat

Every 90 seconds with increasing loads do:
 Hang Clean + Front Squat 1-1-1-1-1... (add a jerk as long as possible - but don't go too slowly; jump 10# or 5kg max x5 sets), then

For time:
 10-9-8-7-6-5-4-3-2-1 reps of: 
  Rx
   Thrusters (85/53)
    Toes To Bar

Rx+
 Thrusters (115/63)
  Knees To Elbows

Extra: Handstand & Double Under drills

Tuesday, April 18, 2017

Handstand Push-ups

Handstand Push-ups

Mobility before or after class (up to coach & class), then

How many rounds can you do in 20 minutes of:
Rx
 10 Chest To Bar Pull-ups
  20 Box Jumps (24/20)
   30' Overhead Walking Lunges (45/25)
    400 m Run

Rx+
 10 Ring Muscle Ups
  20 Box Jumps (28/24)
   30' Overhead Walking Lunges (1 arm; 55/35 or more)
    400 m Run

Extra: DB Bench Press + Pullovers 10-10-10-10...

Monday, April 17, 2017

Vic excited about L-sits

Vic excited about L-sits

Every 2 minutes for 12-14 minutes with increasing loads do:
 Basic: 3x Power Snatch + 3x Overhead Squat (pause on at least 1 rep, unbroken) or
  Advanced: 3x Squat Snatch (pause at catch at least on 1 rep; no belts, unbroken), then

How many rounds can you do in 13 minutes of:
 9 Handstand Push-ups (first 2 rounds strict; 25's+ABMAT/10's+ABMAT)
  15 Burpees
   21 Air Squats

Extra: Back Squat 5-4-3-2-1 @ same loads, no belts, not all out