Thursday, May 25, 2017

Joy back squatting

Joy back squatting

Memorial Day Hours: 8 am and 9:30 am classes only.

Every 90-120 seconds with small increases do:
 Back Squat 2-2-2-2-2..., then

How high up the ladder can you go in 9 minutes of:
Rx
 1 Ring Dip
  1 One Arm Snatch (each side; 2 total reps: pick load)
   2 Ring Dips
    2 One Arm Snatches (each side; 4 total reps)
     3 Ring Dips
      3 One Arm Snatches (each side; 6 total reps)...4...4...5...

For Rx+ do Ring Muscle Ups & use at least 45/30

Extra: Seated Shoulder Press 10-10-10... + Muscle Up practice (light if doing the MU's in workout, otherwise practice for awhile)

Tuesday, May 23, 2017

Tejal & Nestor

Tejal & Nestor

Every minute on the minute for 7 minutes with the same loads do:
 3 Power Snatches (pick loads; no belts; build up quickly), then

Three rounds for max reps of: (17 minutes total)
 1 minute of Rowing (calories)
  1 minute of Rest
 1 minute of Sit-ups
  1 minute of Rest
 1 minute of Swings (55/35)
  1 minute of Rest

Extra: Climbing board

Monday, May 22, 2017

Getting used to the vests for Memorial Day Murph!

Getting used to the vests for Memorial Day Murph!

Deadlift 3-3-3-3-3... (no belts) + Handstand Push-ups 6-6-6-6-6... (strict; decreasing depth each set if possible), then

With a continuously running clock do:
 1 Wall Ball on the 1st minute
  2 Wall Balls on the 2nd minute
   3 Wall Balls on the 3rd...

Continue as long as possible. Fraction sets as needed.

For Rx+ do Front Squats (pick load; cleaned; 85/53 minimum)

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

Saturday, May 20, 2017

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

"Wes" 
Run 800 meters with 25/15 lbs plate, then

Fourteen rounds of:
 5 Strict Pull-ups
  4 Burpee Box Jumps (24/20)
   3 Power Cleans (pick a challenging load; 185/123 recommended), then

Run 800 meters with 25/15 lbs plate

Go in teams of 2 if possible (both must carry a plate). Do 7 rounds if going solo if desired.

Friday, May 19, 2017

Fuller jumping on 30"

Fuller jumping on 30"

Every 60-90 seconds with tiny little increases do:
 Power Clean & Jerk 1-1-1-1-1...(no foot movement as long as possible), then

For time:
 10 Handstand Push-ups (strict; 25's+ABMAT/10's+ABMAT)
  50 Double Unders
   8 Handstand Push-ups (kipping allowed)
    40 Double Unders
     6 Handstand Push-ups
      30 Double Unders
       4 Handstand Push-ups
        20 Double Unders
         2 Handstand Push-ups
          10 Double Unders

For Rx+ do HSPU's on 45's+10's+ABMAT/45's+ABMAT (first 10 strict).
No kipping if scaling HSPU's of course.

Extra: Snatch/OHS practice of any kind

Tuesday, May 16, 2017

Gary deadlifting 205 lbs

Gary deadlifting 205 lbs

Seated Shoulder Press (on the floor is best) 8-8-8-8-8... superset with
Strict Muscle Ups (or False Grip rows x5 or FG Pull-ups x2-3 or banded Strict MU's x1.5-3), then

How many rounds can you do in 13 minutes of:
 Rx
  3 Ring Dips
   3 Strict Pull-ups
    30' Overhead Walking Lunges (15/10)

Rx+ (extra Dip at the top of the MU)
 3 Ring Muscle DIPS(2 for ladies) 
  30' Overhead Walking Lunges (45/25)

Extra: Handstand & Double Under Drills

Monday, May 15, 2017

Kayla and Alexa doing Overhead Lunges

Kayla and Alexa doing Overhead Lunges

Every 60-90 seconds with small increases for 15-20 minutes do:
 Snatch + Hang Power Snatch (no belts; unbroken) 1-1-1-1-1...

First one can be Power or Squat Snatch, 2nd must be HPSn. If time leftover after HPSn fails - continue with Snatches only, then

Five rounds for time of:
 9 Box Jumps (24/20)
  15 Wall Balls
   21 Sit-ups

Extra: Back Squat 5-4-3-2-1 @ same load; no belts, not all out.