Wednesday, February 21, 2018

Kettlebell Swings

Kettlebell Swings

With increasing loads practice:
 RDL x4 + Shoulder Press x3 + Push Press x2 + Jerk x1

How many rounds can you do in 8 minutes of:
 Rx
  4 Ring Dips
   8 One Arm Snatches (55/35; total reps)
    12 Air Squats

 Rx+
  4 Ring Muscle Ups (3 for ladies)
   8 One Arm Snatches (total reps; more weight)
    12 Air Squats

Extra: Mobility work or row for 10-20 minutes after the workout.

Friday, February 16, 2018

Missy

Missy

Every 60-90 seconds with small increases for 7-10 sets do:
 Hang Clean & Jerk 1-1-1-1-1..., then

How many rounds can you do in 10 minutes of:
 Rx
  10 Lunges (each side; walking or in place)
   5 Deadlifts (use the same bar or pick load)
    1 Rope Climb

 Rx+
  10 Pistols (total reps; alternating)
   5 Deadlifts (use the same bar or pick load)
    1 Legless Rope Climb (from seated for men)

Extra: Double Under & Handstand Drills + do some Kickovers to warm-up if possible.

Thursday, February 15, 2018

Garrett

Garrett

For time (25 min cap):
 50 calorie Row (35 for ladies)
  50 Push-ups
   50 Sumo Deadlift High Pulls (55/35)
    50 Sit-ups
     50 Wall Balls

For Rx+ do 75 of everything (ladies row 50 cal instead of 75). If needed use Barbells instead of KB's for SDHP's (if run out of KB's).

If you have extra time after the workout - stretch or work on mobility for 10-20 minutes.

Extra: Climbing board

Wednesday, February 14, 2018

Tiffany

Tiffany

Every minute on the minute for 10 minutes at the same loads do:
 Basic: Hang Power Snatch + Overhead Squat 1-1-1-1-1...
  Advanced: Hang Squat Snatch 1-1-1-1..., then

How many rounds can you do in 12 minutes of:
 Rx
  9 Handstand Push-ups (1st round strict; 15's+ABMAT/10's+ABMAT)
   9 Pull-ups
    9 Box Jumps (24/20)

 Rx+
  9 Handstand Push-ups on DB's (men use 55's or such; ladies use 35's; 1st round strict)
   9 Chest To Bar Pull-ups
    9 Box Jumps (28/24)

Extra: Deadlift 3-3-3-3-... (off elevation if possible; no belts; not all out)

Tuesday, February 13, 2018

Heath

Heath

Practice Strict Pull-ups & Dips in sets of 3 or work on:
 Ring Muscle Up + Transition + Ring Dip (banded if needed)
   - only do the Muscle Up drills if strong enough to do Ring Dips & Strict Pull-ups, then

How many rounds can you do in 10 minutes of:
 Rx
  3 Ring Dips
   6 Goblet Squats (55/35)
    9 Double Unders

 Rx+ 
  3 Ring Muscle Ups (2 for ladies)
   7 Thrusters (2x35/2x25)
    21 Double Unders

Extra: Bench Press & 1 arm Rows 7-7-7-7...

Saturday, February 10, 2018

Anne & Riley

Anne & Riley

For time in teams of 2:
Rx (solo do 50/35/25)
800 meter Bumper Run (25/15) or 1000 meter Row
100 Squats (25/15)
75 Push-ups
50 Pull-ups (strict)
800 meter Run or 1000 meter Row

Rx+ (if solo - do 25/25/25)
800 meter Bumper Run (45/25)
50 Bench Presses (pick load; try using BW for men/0.8 BW for ladies)
50 Back Squats (same load)
50 Weighted Pull-ups (45/25)
800 meter Run

For Bumper Run everyone has to carry a plate.