Wednesday, August 23, 2017

Rowing

Rowing

Mobility, then

How many rounds can you do in 20 minutes of:
 Rx
  10 Wall Balls
   20 Air Squats
    30 Double Unders (or 90 Single Unders)

 Rx+ 
  25 Overhead Squat (115/73 or pick load; 75/45 minimum)
   50 Wall Balls
     75 Air Squats
       100 Double Unders

Do the workout in teams of 2 if you want.

Extra: Double Under & Handstand Practice

Tuesday, August 22, 2017

Lisa

Lisa

Every 60-90 seconds with small increases do:
 Power Snatch + Overhead Squat 1-1-1-1-1... (no foot movement if possible; no belts), then

How many rounds can you do in 9 minutes of:
 Rx
  3 Chest To Bar Pull-ups
   6 Box Jumps (24/20) 
    9 Swings (35/25)

Rx+
 3 Bar Muscle Ups
  6 Swings (55/35)
   9 Box Jumps (24/20)

Extra: Bench Press + 1 arm Rows 10-10-10...

Monday, August 21, 2017

John doing clapping push-ups

John doing clapping push-ups

Five rounds for max reps of:
 20 seconds of Ring Dips
  40 seconds of Rest
 20 seconds of Weighted Lunges (in place; alternating; 35/25)
  40 seconds of Rest

For Rx+ do Ring Muscle Ups & Pistols (no mix & matching Rx & Rx+), then

For time:
 21 Toes To Bar
  21 Burpees
   15 Toes To Bar
    15 Burpees
     9 Toes To Bar
      9 Burpees

Extra: Back Squat 5-5-5-5-... (no belts, not all out)

Saturday, August 19, 2017

Kids practicing Handstands & Headstands

Kids practicing Handstands & Headstands

Front Squat 3-3-3-3-3... (cleaned), then

For time:
 Rx
  700 meter Run or Row
   50 Push-ups
    30 Deadlifts (use the same bar or pick load)

Rx+ (in teams of 2; 20 min cap)
 700 meter Run or Row
  50 Push-ups
   30 Deadlifts (same bar or pick load)
    50 Push-ups
     700 meter Run or Row

If possible - wear a vest.

Friday, August 18, 2017

Going for a "bumper" run

Going for a "bumper" run

Barbell Bench Press 8-8-8-8-8 + 1 arm Rows (unsupported) 8-8-8-8-8..., then

For time (15 min cap)
 Rx
  700 meter Row
   70 One Arm Snatches (total reps; 35/25)
    7 Rope Climbs

Rx+ (15 min cap as well)
 800 meter Row
  80 One Arm Snatches (55/35)
   8 Legless Rope Climbs (4 for ladies)

Extra: Snatch drills of any kind and/or extra mobility

Wednesday, August 16, 2017

Devon at the bottom of a Front Squat

Devon at the bottom of a Front Squat

Deadlift 1-1-1-1-1... (small jumps; no belts; no dropping) + Weighted CTB Pull-up 1-1-1-1-1..., then

How many rounds can you do in 12 minutes of:
 Rx
  2 Strict Pull-ups
   4 Handstand Push-ups (10's+ABMAT/ABMAT)
    8 Swings (55/35)

Rx+
 2 Ring Muscle Ups
  4 Handstand Push-ups (strict; 25's+ABMAT/15's+ABMAT)
   8 Swings (more weight)

Extra: Go for a run or row

Tuesday, August 15, 2017

Dragon Flags

Dragon Flags

Five rounds for max reps do:
 20 seconds of Knees To Elbows (don't rip)
  40 seconds of Rest
 20 seconds of Double Unders
 40 seconds of Rest

For Rx+ do Bar Muscle Ups (don't rip!), then

For time (20 min cap)
Rx
 10 Front Squats (115/63)
  20 Burpees
   30 Front Squats
    40 Burpees

Rx+ (go in teams of 2 if desired)
 10 Burpees
  20 Front Squats (135/83)
   30 Burpees
    40 Front Squats (135/83)
     50 Burpees

Extra: Handstand & Double Under drills

Monday, August 14, 2017

Andrei with 270 lbs

Andrei with 270 lbs

Every 90-120 seconds with increasing loads do:
 Basic: Overhead Squat 3-3-3-3-3... (no belts; snatched) or
  Advanced: Barski Snatch (3x High Hang Sq Sn, unbroken), then

How many rounds can you do in 10 minutes of:
 10 Piston Shoulder Presses (total reps; pick load; seated)
  10 Weighted Step Ups (total reps; same load)
   10 Renegade Rows (total reps; same load)

Extra: Back Squat 5-5-5-5-5... (not all out; no belts)

Saturday, August 12, 2017

Rowing

Rowing

Practice Kip (Hollow/Arch) and Glide Kip if possible - warm-up by Ring Turnouts first, then

How many rounds can you do in 15 minutes of:
Rx
 9 Ring Dips
  15 Wall Balls
   21 Swings (35/25)

Rx+
 9 Ring Muscle Ups (6 for ladies)
  15 Swings (55/35 or more)
   21 Wall Balls

Go solo or in teams of 2 (reps stay the same - just get more rounds)

Begin the workout with 700 meter Run