Wednesday, December 13, 2017

Post workout

Post workout

With small increases do:
 Weighted Chest To Bar Pull-up 4-4-4-4-4... superset with
  RDL/Shoulder Press 4-4-4-4-4..., then

How high up the ladder can you go in 10 minutes of;
 1 Ring Dip
  1 Box Jump (24/20)
   2 Ring Dips
    2 Box Jumps
     3 Ring Dips
      3 Box Jumps...4...4...5...

For Rx+ do Ring Muscle Ups & jump on 30/24.

Extra: Go for a run or extra mobility

Tuesday, December 12, 2017

Garrett

Garrett

Thruster 3-3-3-3-3..., then

"The Chief"
 Three minutes of:
  3 Power Cleans (135/93)
   6 Push-ups
    9 Air Squats
     Rest 1 minute after each 3 minute interval.

Repeat for a total of 5 rounds.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Extra: Barski Snatch (3x High Hang Squat Snatch; ub)

Monday, December 11, 2017

Melissa

Melissa

Deadlift 2-2-2-2-2... (no belts) superset with L-sits or L-hangs (5-10 seconds per set while the deadlifts are light), then

How many rounds can you do in 12 minutes of:
 Rx
  9 Handstand Push-ups (head to floor/head to abmat; first 2 rounds strict)
   15 Swings (55/35)
    21 Sit-ups

 Rx+
  9 Handstand Push-ups (25's+ABMAT/10's+ABMAT; first 2 rounds strict)
   15 Swings (more weight)
     21 Weighted Sit-ups (25/15)

Extra: Back Squat 3-3-3-3... (no belts)

Saturday, December 9, 2017

Jimmy looking real happy

Jimmy looking real happy

How many rounds can you do in 30 minutes of (solo or in teams of 2 - reps stay the same):
 Rx
  700 meter Run with Medicine Ball (if team - one carries)
   50 Wall Balls
    30 Burpees
     10 Power Cleans (pick load)

Rx+
 700 meter Bumper Run (45/25; if team - one carries)
  50 Squats (45/25)
   30 Over the Bar Burpees (keep hands clean)
    10 Power Clean & Jerks (pick load; 135/83 minimum)

Friday, December 8, 2017

Working out & flexing

Working out & flexing

Every 60-90 seconds with small increases do:
 Hang Power Snatch + Power Snatch + Paused Overhead Squat 1-1-1-1-..., then

How many rounds can you do in 11 minutes of:
 Rx
  10 Double Unders
   10 Renegade Rows (pick loads; total reps)
    10 Push-ups
     1 Rope Climb

Rx+
 30 Double Unders
  20 Renegade Push-ups (pick loads; 35's/25's minimum)
   1 Legless Rope Climb (from seated for men)

Extra: Handstand & Double Under Drills

Thursday, December 7, 2017

Rowing

Rowing

Mobility for 8-12 minutes, then

How many rounds can you do in 20 minutes of:
Rx
 10 Handstand Push-ups (15's+ABMAT/10's+ABMAT, 1st round strict)
  15 Chest To Bar Pull-ups
   20 Box Jumps (24/20)
    25 Sumo Deadlift High Pulls (35/25)
     30 Lunges (total reps; walking or in place)

Rx+
 10 Ring Muscle Ups (7 for ladies)
  20 Handstand Push-ups (25's+ABMAT/15's+ABMAT, 1st round strict)
   30 Box Jumps (24/20)
    40 Sumo Deadlift High Pulls (55/35)
     50 Lunges (total reps; walking or in place)

Extra: Deadlift 3-3-3-3-3... (no belts; off elevation if desired)

Monday, December 4, 2017

There's still time to donate toys to the Christian Care Dove Tree program (it says til Dec 5th, but Fedex will actually be picking it up on Dec 7th or 8th). First box is full already so they had to bring us another one - thank you all who donated!

There's still time to donate toys to the Christian Care Dove Tree program (it says til Dec 5th, but Fedex will actually be picking it up on Dec 7th or 8th). First box is full already so they had to bring us another one - thank you all who donated!

Every 60-90 seconds with small increases do:
 Power Clean + Push Press + Jerk 1-1-1-1..., then

How high up the ladder can you go in 9 minutes of:
 1 Thruster (2x35/2x25 or pick loads)
  1 Knees To Elbows
   2 Thrusters
    2 Knees To Elbows
     3...3...4...4...5...

For Rx+ use 135/93 & do Bar Muscle Ups.

Extra: Back Squat 3x3 at the same load (no belts; not all out)

Saturday, December 2, 2017

Not missing the snow at all!

Not missing the snow at all!

In 10-12 minutes build up to a challenging load:
Deadlift 4-4-4-4-4..., then

For time in teams of 2 (solo do 1/2 reps)
 Rx
  Run 800 meters
   50 Push-ups  
    40 Front Squats (pick load)
     30 Push-ups
      20 Front Squats
       10 Push-ups
        Run 800 meters

 Rx+
  Run 800 meters
   21 Ring Muscle Ups
    21 Front Squats (pick load; 155/103 minimum)
     15 Ring Muscle Ups
      15 Front Squats
       9 Ring Muscle Ups
        9 Front Squats
         Run 800 meters