Thursday, June 22, 2017

Kids learning to pick things up properly

Kids learning to pick things up properly

Warm-up with Windmills (KB or DB, also roll out pec/lat as needed), then

Five rounds for max reps of:
 20 seconds of Push-ups (hand release)
  40 seconds of Rest
 20 seconds of Strict Pull-ups
  40 seconds of Rest

For time: 
 50 calorie Row (try to get under 2 mins for men & 3 for ladies)
- or - 
1 00 calorie Row in teams of 2 (switch every minute)

Extra: Climbing board

Wednesday, June 21, 2017

Rosa Front Squatting

Rosa Front Squatting

Every 60-90 seconds with small increases do:
 Snatch 1-1-1-1-1... (paused just above knee, no belts; any style), then

How many rounds can you do in 10 minutes of:
  Rx
 
 1 Power Clean (use the same bar or pick load)
    3 Burpees
     5 Knees To Elbows

 Rx+
  1 Power Clean & Jerk
   3 Bar Muscle Ups
    5 Burpees

Extra: Bench Press & 1 arm Rows 8-8-8-8-8...

Tuesday, June 20, 2017

Practicing Handstands

Practicing Handstands

In 20 minutes (about 10 mins for PP + J, then 10 mins for C&J):
 Clean + Push Press + Jerk 1-1-1-1-1 (no belts), then
  Clean + Jerk 1-1-1-1-1 (belts are ok), then

10-9-8-7-6-5-4-3-2-1 reps for time of (15 min cap):
 Rx
  Pull-ups
   Front Squats (100/63)

 Rx+
 
Chest To Bar Pull-ups
   Front Squats (135/93)

Extra: Handstand & Double Under drills

Monday, June 19, 2017

Becky with her first ever Weighted Chest To Bar Pull-up!

Becky with her first ever Weighted Chest To Bar Pull-up!

Deadlift 1-1-1-1-1... (no belts; absolutely no dropping; small jumps for 5-7 sets at about 100 lbs of PR - 315/325/335/345... at best Deadlift of 385 or so for example), then

How many rounds can you do in 13 minutes of:
 13 Wall Balls
  13 Swings (55/35 or more)
   13 Sit-ups

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

Saturday, June 17, 2017

Ismael decided to go and flip tire in the rain to cool off...

Ismael decided to go and flip tire in the rain to cool off...

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

For time in teams of 2 (20 min cap)
 Rx (solo do 25-20-15-10-5 reps)
  50 Thrusters (pick your DB's or KB's)
   40 Pull-ups
    30 Thrusters
     20 Pull-ups
      10 Thrusters

Rx+
 50 Thrusters (95/63)
  40 Chest To Bar Pull-ups
   30 Thrusters (135/83)
    20 Chest To Bar Pull-ups
     10 Thrusters (165/103)

Friday, June 16, 2017

Solid warm-up by 4R

Solid warm-up by 4R

High Pull from Hang x3 + Hang Snatch 1-1-1-1-1..., then

How many rounds can you do in 12 minutes of:
 Rx (might adjust this a bit)
  3 Strict Pull-ups
   6 Handstand Push-ups (head to floor/head to ABMAT for ladies; strict for the first 3 rounds)
    9 Box Jumps (24/20)

Rx+
 3 Ring Muscle Ups (2 for ladies) 
  6 Handstand Push-ups (15's+ABMAT/10's+ABMAT; strict for the first 3 rounds)
   9 Box Jumps (28/24)

Extra: Practice Double Unders & Handstands

Wednesday, June 14, 2017

Not sure if Tink is doing sit-ups or playing intense solo on air guitar...

Not sure if Tink is doing sit-ups or playing intense solo on air guitar...

Bench Press & 1 arm Rows (unsupported) 7-7-7-7-7..., then

How many rounds can you do in 10 minutes of:
 Rx
  5 Strict Pull-ups
   10 Wall Balls
    15 Double Unders

Rx+
 5 Weighted Pull-ups (45/25 or pick load - 25/10 minimum)
  15 Wall Balls
   25 Double Unders

Extra: Deadlift 3-3-3-... (no belts; not all out; Dead Stop)

Tuesday, June 13, 2017

Jack during "Jack"

Jack during "Jack"

With increasing loads practice:
3x High Pull from Hang + 3x Push Press (no belts), then

For time:
 Rx
  700 meter Row
   70 Sit-ups
    7 Wall Walks
     7 Rope Climbs

Rx+
 1000 meter Row
  100 Sit-ups
   100' Handstand Walk
    10 Rope Climbs (legless; ladies do first 5 legless)

Extra: Back Squat 2-2-2-2-2... (no belts, not all out)

Monday, June 12, 2017

Kayla (front) & Beth swinging Kettlebells

Kayla (front) & Beth swinging Kettlebells

Every 60-90 seconds with small increases do (short warm-up):
 Basic: Hang Power Snatch + Paused Overhead Squat
  Advanced: Hang Power Snatch (no ft mvmt) + Squat Snatch (ub; no belts), then

How many rounds can you do in 15 minutes of:
 5 Front Squats (use the same bar or pick load)
  10 Deadlifts
   15 Push-ups
    Rest 1 minute or go in teams of 2 and split work as desired.

Extra: DB Bench Press + Pull-overs 10-10-10-10...