Tuesday, July 25, 2017

Weighted Chest To Bar Pull-up 3-3-3-3... + 
Weighted Ring Dip 3-3-3-3..., then

 How many rounds can you do in 15 minutes of:
  10 Burpees
   10 Wall Balls
    10 Sit-ups

Rx+ (20 min cap) "Kalsu"
 100 Thrusters for time (135/93 or pick load)
  Each minute must start with 5 Burpees.

Failure to do Burpees in any given minute is an immediate DNF and shame... 

Work in 30 sec on/30 sec off pattern is recommended (or even 25 on/35 off at first with very fast burpees).

Extra: Double Under & Handstand Drills.

Monday, July 24, 2017

Playing around on the rings & off them

Playing around on the rings & off them

Every 60-90 seconds with small increases do:
 Power Clean + Front Squat 1-1-1-1-1... or
  Squat Clean 1-1-1-1-1-1..., then

10-8-6-4-2 reps for time of:
 Knees To Elbows
  Box Jumps (24/20)

For Rx+ do 10-9-8...3-2-1 reps (10 min cap for Rx+)

Extra: Muscle Snatch + Power Snatch + Squat Snatch drills

Saturday, July 22, 2017



For time in teams of 2 (solo do 1/2 reps)
Rx (35 min cap)
 Run or Row 1 mile
  50 Front Squats (pick load)
   50 Sit-ups
    50 Push-ups
     50 Sit-ups
      50 Deadlifts (same bar)
       50 Sit-ups

Rx+ (40 min cap)
 Run or Row 1.5 miles
  50 Back Squats (pick load)
   100 Sit-ups
    50 Bench Presses (same bar)
     100 Sit-ups
      50 Deadlifts (same bar)

Thursday, July 20, 2017

Sean & Ryan

Sean & Ryan

Every 90-120 seconds with increasing loads do:
 Basic: Clean (any style) + Front Squat + Jerk
  Advanced: Squat Clean + Hang Squat Clean + Jerk, then

How many rounds can you do in 12 minutes of:
 3 Handstand Push-ups (strict for the first 5 rds; 25's+ABMAT/10's+ABMAT)
  6 Box Jumps (24/20)
   9 Swings (55/35)

For Rx+ do HSPU's on 45+10's+ABMAT/45's+ABMAT (first 5 strict as well) & swing more weight.

Extra: Go for a run or Row 10-20 minutes.

Wednesday, July 19, 2017

Before the run

Before the run

Every 60-90 seconds with small increases do:
 Basic: Hang Power Snatch + Paused Overhead Squat
  Advanced: Hang Squat Snatch (no belts), then

How high up the ladder can you go in 10 minutes of:
 1 Chest To Bar Pull-up
  24' Overhead Walking Lunges (25/15 - use DB or KB; one arm)
   2 Chest To Bar Pull-ups
    24' Overhead Walking Lunges
     3 Chest To Bar Pull-ups...

Switch arm either every 12' on lunges or every round - up to you.

For Rx+ do Bar Muscle Ups & 35/25 or more.

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

Friday, July 14, 2017



Hang Power Clean & Jerk 1-1-1-1-1... (no belts), then

 How many rounds can you do in 9 minutes of:
  3 Pull-ups
   6 Step Ups (24/20; total steps)
    9 Air Squats

 With a continuously running clock do:
  1 Chest To Bar Pull-up on the 1st minute
   2 Chest To Bar Pull-ups on the 2nd minute
    3 Chest To Bar Pull-ups on the 3rd minute...

Begin each minute with 5 Box Jumps (24/20). Don't rip. Must get at least 8 rounds (if you can't do 5+ Strict Chest To Bar Pull-ups in a row - do Rx).

Extra: Extra mobility/stretching and/or go for a run.