Monday, June 27, 2016

Running

Running

Every 60-90 seconds for 15-20 minutes do:
 Power Clean & Jerk 1-1-1-1-1-1..., then

10-9-8-7-6-5-4-3-2-1 reps for time of:
 Rx
  Seated Shoulder Presses (pick load)
   Toes To bar

 Rx+
  Seated Shoulder Presses (pick load; 35's/20's minimum)
   Knees To Elbows

12 min cap.

Extra: Back Squat 9-7-5-3-1-1-1... (not all out, no belts).

Friday, June 24, 2016

Overhead Walking Lunges

Overhead Walking Lunges

Every 3 minutes with the same loads do: 5 Front Squats
 (cleaned or racked; same load as last week for 5x3 or pick/adjust as needed), then

How many rounds can you do in 12 minutes of:
 4 Handstand Push-ups (strict; 25's+AB/10's+AB)
  8 Burpees
   12 Double Unders

For Rx+ do HSPU's on 45's & AB/25's+AB and do 24 DU's. Burpees are burpees.

Extra: Up to you.

Thursday, June 23, 2016

Congratulations to the most original CFEvo member Sean on becoming Dr. Sean!

Congratulations to the most original CFEvo member Sean on becoming Dr. Sean!

Weighted Pull-up 1-1-1-1-1 (Chest To Bar) & Sumo Deadlift 1-1-1-1-1..., then

How many rounds can you do in 10 minutes of:
 10 Strict Pull-ups
  10 Seated Piston Presses (pick load; total reps)
   10 Renegade Rows (same load; total reps)
    10 Box Jumps (24/20)

Extra: Handstands & Double Under practice

Wednesday, June 22, 2016

Congratulations to Monique on her 2nd place at the Pan American Weightlifting Championship!

Congratulations to Monique on her 2nd place at the Pan American Weightlifting Championship!

From Split Position:
 3x Shoulder Press + 2x Push Press + 1x Jerk, then

For time:
10 Push Presses (use 100% or pick load)
 40 Sit-ups
  8 Push Presses
   30 Sit-ups
    6 Push Presses
     20 Sit-ups
      4 Push Presses
       10 Sit-ups
        2 Push Presses

Extra: Climbing board

Tuesday, June 21, 2016

Jack & Ryan

Jack & Ryan

Every minute on the minute for 8 minutes with the same loads do:
 Basic: Hang Power Clean + 2 Front Squats
 Advanced: Squat Clean + Front Squat

In 13 minutes do:
Rx
 Run or row 1000 meters
  50 Swings (55/35)
   Max rep Ring Dips in time remaining

Rx+
 Run or Row 1 mile
  50 Swings (more weight)
   Max rep Ring Muscle Ups in time remaining

Extra: Back Squat 10-8-6-4-2-2-2-.. (no belts, not all out)

Monday, June 20, 2016

Beautiful weather to run!

Beautiful weather to run!

Practice & set up the workout, then

How many rounds can you do in 20 minutes of:
10 Power Snatches (pick load)
 10 Air Squats
  20 Push Jerks (same bar)
   20 Air Squats
    30 Power Cleans (same bar) 
     30 Air Squats
      40 Deadlifts (same bar)
       40 Air Squats

Extra: Bench Press 5-5-5-5-5 & Weighted Pull-up 5-5-5-5-5...

Friday, June 17, 2016

Kevin A & Melissa W

Kevin A & Melissa W

Hang Power Snatch 1-1-1-1-1..., then

How many rounds can you do in 13 minutes of:
 10 Chest To Bar Pull-ups
  20 Box Jumps (24/20)
   30 Wall Balls
    40 Sit-ups

For Rx+ do Bar Muscle Ups & jump on 28/24. Wall Balls & Sit-ups stay the same.

Extra: Shoulder Press x3 + Push Press x2 + Jerk x1 (cleaned). If you're already PROFICIENT with Split Jerk - do all of the above from Split Position otherwise do normal. P.S. If you're new to Split Jerk or haven't done it yet - this is not the time to practice it!