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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
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...
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
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)
Ismael decided to go and flip tire in the rain to cool off...
Clean & Jerk 1-1-1-1-1..., then
For time in teams of 2 (20 min cap)
Rx (solo do 25-20-15-10-5 reps)
50 Thrusters (pick your DB's or KB's)
40 Pull-ups
30 Thrusters
20 Pull-ups
10 Thrusters
Rx+
50 Thrusters (95/63)
40 Chest To Bar Pull-ups
30 Thrusters (135/83)
20 Chest To Bar Pull-ups
10 Thrusters (165/103)
Solid warm-up by 4R
High Pull from Hang x3 + Hang Snatch 1-1-1-1-1..., then
How many rounds can you do in 12 minutes of:
Rx (might adjust this a bit)
3 Strict Pull-ups
6 Handstand Push-ups (head to floor/head to ABMAT for ladies; strict for the first 3 rounds)
9 Box Jumps (24/20)
Rx+
3 Ring Muscle Ups (2 for ladies)
6 Handstand Push-ups (15's+ABMAT/10's+ABMAT; strict for the first 3 rounds)
9 Box Jumps (28/24)
Extra: Practice Double Unders & Handstands
Kids class
Back Squat 4-4-4-4-4..., then
For time:
21 Burpees
18 Toes To Bar
15 Burpees
12 Toes To Bar
9 Burpees
6 Toes To Bar
3 Burpees
For Rx+ do Knees To Elbows & Strict Burpees (keep feet together on push-ups)
Extra: Climbing board
Not sure if Tink is doing sit-ups or playing intense solo on air guitar...
Bench Press & 1 arm Rows (unsupported) 7-7-7-7-7..., then
How many rounds can you do in 10 minutes of:
Rx
5 Strict Pull-ups
10 Wall Balls
15 Double Unders
Rx+
5 Weighted Pull-ups (45/25 or pick load - 25/10 minimum)
15 Wall Balls
25 Double Unders
Extra: Deadlift 3-3-3-... (no belts; not all out; Dead Stop)
Jack during "Jack"
With increasing loads practice:
3x High Pull from Hang + 3x Push Press (no belts), then
For time:
Rx
700 meter Row
70 Sit-ups
7 Wall Walks
7 Rope Climbs
Rx+
1000 meter Row
100 Sit-ups
100' Handstand Walk
10 Rope Climbs (legless; ladies do first 5 legless)
Extra: Back Squat 2-2-2-2-2... (no belts, not all out)
Kayla (front) & Beth swinging Kettlebells
Every 60-90 seconds with small increases do (short warm-up):
Basic: Hang Power Snatch + Paused Overhead Squat
Advanced: Hang Power Snatch (no ft mvmt) + Squat Snatch (ub; no belts), then
How many rounds can you do in 15 minutes of:
5 Front Squats (use the same bar or pick load)
10 Deadlifts
15 Push-ups
Rest 1 minute or go in teams of 2 and split work as desired.
Extra: DB Bench Press + Pull-overs 10-10-10-10...
