Monday, July 25, 2016

Going for a run

Going for a run

Every 60-90 seconds with increasing loads for 12-15 minutes do:
 Hang Power Clean & Jerk 1-1-1-1-1..., then

How many rounds can you do in 16 minutes of:
 10 Chest To Bar Pull-ups
  20 Burpees
   30 Swings (55/35)
    40' Weighted Walking Lunges (55/35)

For Rx+ do Bar Muscle Ups (10 for men/7 for ladies) & use more weight.

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

Saturday, July 23, 2016

Andrew H with a creative way to do weighted pull-ups

Andrew H with a creative way to do weighted pull-ups

Power Snatch + Hang Power Snatch + Paused Overhead Squat 1-1-1-1-1..., then

How many rounds can you do in 9 minutes of:
 3 Snatches (1 arm, each side, alternating, pick a challenging load)
  6 Toes To Bar
   9 Air Squats

If desired - go with a partner & alternate after each round.

Friday, July 22, 2016

Hunter

Hunter

Practice Handstands, then

How many rounds can you do in 18 minutes of:
Rx
 9 Power Cleans (135/93)
  15 Ring Dips for men/Ring Push-ups for ladies
   21 Box Jumps (24/20)

Rx+
 9 Ring Muscle Ups (6 for ladies)
  15 Power Cleans (135/93)
   21 Box Jump Overs (24/20)

Extra: Press x3 + Push Press x3 + Jerk x3 (no belts). Warm up with Shoulder Presses from the bottom of the Front Squat

Wednesday, July 20, 2016

After the workout

After the workout

Five rounds for reps of:
 20 seconds of Strict Handstand Push-ups (25's+ABMAT/10's+ABMAT)
  40 seconds of Rest
 20 seconds of Strict Pull-ups
  40 seconds of Rest

How many rounds can you do in 12 minutes of:
 12 Swings (55/35)
  12 Push-ups
   1 Rope Climb

For Rx+ swing more weight, do Hand Release Push-ups & Climb legless (first 3 for ladies, the rest are regular climbs)

Extra: Handstand & Double Under Drills

Monday, July 18, 2016

Power Cleans

Power Cleans

Every 90 seconds do:
 Deadlift 1-1-1-1-1... (small jumps x4-6 sets, no belts, ie: go 315-325-335-345...), then

Five rounds for time of: 
 Rx
  15 Wall Balls
   12 Burpees
    9 Pull-ups

Rx+
 21 Wall Balls
  15 Burpees
   9 Chest To Bar Pull-ups

20 min cap

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

Saturday, July 16, 2016

Dr. Sean & Garrett

Dr. Sean & Garrett

For time in teams of 2 (solo do 1/2 reps)

Rx
Run 600 meters
 30 Push Jerks (pick load)
Run 600 meters
 40 Power Cleans (same bar)
Run 600 meters
 50 Front Squats (same bar)

Rx+
Run 1000 meters
 50 Back Squats (pick load; 165/93 minimum; but a lot more is recommended)
Run 1000 meters
 40 Bench Presses (same bar)
Run 1000 meters
 30 Power Cleans (same bar)