Wednesday, June 20, 2018

  Rowing

Rowing

Shoulder Press & Weighted Chest To Bar Pull-up 1-1-1-1-1..., then

How many rounds can you do in 20 minutes of:
 Rx
  10 Push Jerks (use the same bar or pick load)
   10 Air Squats
    10 Toes To Bar
     10 Air Squats

 Rx+
  10 Push Jerks (same bar or pick load)
   20 Toes To Bar
    30 Air Squats

Extra: Double Under & Handstand Drills

Tuesday, June 19, 2018

  Ed snatching

Ed snatching

Every 60-90 seconds with small increases do:
 Basic: Hang Power Snatch + Paused OHS 1-1-1...
  Advanced: Hang Squat Snatch 1-1-1-1-1..., then

How many rounds can you do in 10 minutes of:
 Rx
  3 Strict Pull-ups
   6 Burpees
    9 Double Unders

 Rx+
  3 Ring Muscle Ups (2 for ladies)
   7 Burpees
    21 Double Unders

Extra: DB Bench & 1 arm Rows.

Monday, June 18, 2018

  Early morning kettlebell swings

Early morning kettlebell swings

Five rounds for max reps of:
 20 seconds of Bar Muscle Ups
  40 seconds of Rest
 20 seconds of Pistols
  40 seconds of Rest

For time (15 min cap):
 Rx
  750 meter Row
   50 Wall Balls
    25 Handstand Push-ups (first 10 strict; 15's+ABMAT/10's+ABMAT)

 Rx+
  900 meter Row
   60 Wall Balls
    30 Handstand Push-ups (first 10 strict; 45's+ABMAT/25's+ABMAT)

Extra: Back Squat 5-4-3-2-1 (no belts, not all out)

Friday, June 15, 2018

  Walter & Eric

Walter & Eric

Weighted Chest To Bar Pull-up 3-3-3-3-3... superset with
 RDL/Shoulder Press 3-3-3-3-3..., then

How many rounds can you do in 11 minutes of:
 5 Push Presses (same bar or pick load
  10 Burpees
   15 Double Unders

For Rx+ do Target Burpees & 50 Double Unders

Extra: Deadlift 2-2-2-2-2... (off elevation if desired, no belts, dead stop)

Thursday, June 14, 2018

  Missy & Devon

Missy & Devon

Mobility (ball: pec, adductor, shoulder & glute, then banded hamstring, pigeon & straddle. Splits optional if time permits), then

How many rounds can you do in 15 minutes of:
 Rx
  5 Ring Dips
   10 Wall Balls
    15 Sit-ups

 Rx+
  5 Ring Muscle Ups (3 for ladies)
   15 Wall Balls
    25 Sit-ups

Extra: Muscle Snatch + Power Snatch + Squat Snatch drills. If time permits - once MSn fails, continue without it. Same for PSn.

Wednesday, June 13, 2018

  Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Hang Power Clean + Front Squat + Jerk 1-1-1-1-1..., then

"Bell" (20 minute cap)
 Three rounds for time of:
  21 Deadlifts (pick load or 185/113)
   15 Pull-ups
    9 Front Squats (same bar)

Extra: Handstand & Double Under drills

Monday, June 11, 2018

  Tiffany

Tiffany

Every 90-120 seconds with increasing loads do:
 Snatch + Hang Snatch + Paused Overhead Squat, then

How many rounds can you do in 12 minutes of:
 15 Air Squats
  10 Toes To Bar
   5 Handstand Push-ups (first 3 rds strict; 15's+ABMAT/10's+ABMAT)

Extra: Back Squat 3-3-3-3-3... (no belts, not all out, 5 sec pause on last rep).