Thursday, June 29, 2017

Ryan with 290 C&J. He made 300 a few days later.

Ryan with 290 C&J. He made 300 a few days later.

Independence Day, 4th Of July Hours: 8 am & 9:30 am classes only.
No other changes to schedule otherwise.

Every 90-120 seconds with increasing loads do:
 Hang Power Snatch x2 + Paused Overhead Squat x2 (unbroken; no belts), then

For time:
 50 Sit-ups
  40 Burpees
   30 Sit-ups
    20 Burpees
     10 Sit-ups

Extra: Double Under & Handstand Practice

Wednesday, June 28, 2017

Anne & Riley

Anne & Riley

Deadlift 2-2-2-2-2... (no belts; no dropping), then

Five rounds for time of (20 min cap)
 Rx
  9 Handstand Push-ups (10's+ABMAT/ABMAT; first 2 rds strict)
   12 Box Jumps (24/20)
    15 Swings (35/25)

Rx+
 9 Handstand Push-ups (25's+ABMAT/10's+ABMAT; first 2 rds strict)
  12 Box Jumps (28/24)
   15 Swings (55/35)

Extra: Climbing board

Tuesday, June 27, 2017

Vic & Sean snatching

Vic & Sean snatching

5 am class is now official starting today, June 27 at 5 am.
Tuesday's & Thursday's for now.

Mobility, then

How many rounds can you do in 20 minutes of:
Rx 
 10 Knees To Elbows
  20 Wall Balls
   30 One Arm Snatches (total reps; 35/25)
    40 Double Unders

Rx+ (go solo or teams of 2)
 10 Bar Muscle Ups
  20 One Arm Snatches (55/35)
   30 Wall Balls
    40 Double Unders

Extra: Back Squat 3x3 at the same load (no belts)

Monday, June 26, 2017

Box Jumps

Box Jumps

5 am class is now official starting tomorrow, June 27 at 5 am.
Tuesday's & Thursday's for now.

Every 60-90 seconds with increasing loads do:
Hang Clean (any style) + Front Squat 1-1-1-1-1.., then

How many rounds can you do in 12 minutes of:
 12 Push-ups
  12 Air Squats
   12' Rope Climb x 1 ascent

For Rx+ do Ring Dips, Pistols (total reps; alternating) & Climb Legless (from seated for men).

Extra: Snatch/Overhead Squat practice of any kind

Saturday, June 24, 2017

Janna doing a "Pistol" (single legged squat)

Janna doing a "Pistol" (single legged squat)

Handstand Practice, then

For time in teams of 2:
Rx
 700 meter Bumper Run (25/15)
  50 Push Presses (100/63)
   30 Strict Pull-ups
  50 Push Presses (100/63)
 700 meter Bumper Run (25/15)

Rx+
 700 meter Bumper Run (45/25)
  50 Push Presses (135/83)
   30 Ring Muscle Ups
  50 Push Presses (135/83)
 700 meter Bumper Run (45/25)

If going solo do 1/2 of the reps (25/15/25) and run only the first 700 with a bumper plate.

Thursday, June 22, 2017

Kids learning to pick things up properly

Kids learning to pick things up properly

Warm-up with Windmills (KB or DB, also roll out pec/lat as needed), then

Five rounds for max reps of:
 20 seconds of Push-ups (hand release)
  40 seconds of Rest
 20 seconds of Strict Pull-ups
  40 seconds of Rest

For time: 
 50 calorie Row (try to get under 2 mins for men & 3 for ladies)
- or - 
1 00 calorie Row in teams of 2 (switch every minute)

Extra: Climbing board

Wednesday, June 21, 2017

Rosa Front Squatting

Rosa Front Squatting

Every 60-90 seconds with small increases do:
 Snatch 1-1-1-1-1... (paused just above knee, no belts; any style), then

How many rounds can you do in 10 minutes of:
  Rx
 
 1 Power Clean (use the same bar or pick load)
    3 Burpees
     5 Knees To Elbows

 Rx+
  1 Power Clean & Jerk
   3 Bar Muscle Ups
    5 Burpees

Extra: Bench Press & 1 arm Rows 8-8-8-8-8...

Tuesday, June 20, 2017

Practicing Handstands

Practicing Handstands

In 20 minutes (about 10 mins for PP + J, then 10 mins for C&J):
 Clean + Push Press + Jerk 1-1-1-1-1 (no belts), then
  Clean + Jerk 1-1-1-1-1 (belts are ok), then

10-9-8-7-6-5-4-3-2-1 reps for time of (15 min cap):
 Rx
  Pull-ups
   Front Squats (100/63)

 Rx+
 
Chest To Bar Pull-ups
   Front Squats (135/93)

Extra: Handstand & Double Under drills

Monday, June 19, 2017

Becky with her first ever Weighted Chest To Bar Pull-up!

Becky with her first ever Weighted Chest To Bar Pull-up!

Deadlift 1-1-1-1-1... (no belts; absolutely no dropping; small jumps for 5-7 sets at about 100 lbs of PR - 315/325/335/345... at best Deadlift of 385 or so for example), then

How many rounds can you do in 13 minutes of:
 13 Wall Balls
  13 Swings (55/35 or more)
   13 Sit-ups

Extra: Back Squat 5-4-3-2-1 at the same load (no belts; not all out)