Wednesday, April 25, 2018

  Anne

Anne

Climbing board superset with
 RDL/Shoulder Press 5-5-5-5-5 (small increases; no belts), then

For time:
 21 Push Presses (use the same bar or adjust loads)
  18 Toes To Bar
   15 Push Presses
    12 Toes To Bar
     9 Push Presses
      6 Toes To Bar
       3 Push Presses

Extra: 3 Position Squat Snatch (floor, below knee, above knee) or 3x Overhead Squat practice.

Tuesday, April 24, 2018

  Travis taking a nap

Travis taking a nap

Five rounds for max reps of:
 20 seconds of Chest To Bar Pull-ups
  40 seconds of Rest
 20 seconds of Thrusters (45/33)
  40 seconds or Rest

For Rx+ do Bar Muscle Ups & use 2x35/2x25 DB's or KB's, then

For time:
 Rx
  50 Calorie Row (40 for ladies)
   50 Swings (35/25)
    50 Sit-ups

 Rx+
  70 Calorie Row (55 for ladies)
   70 Swings (55/35)
    70 Sit-ups

Extra: Double Under & Handstand Drills

Monday, April 23, 2018

  Reminders on the Russian iPads

Reminders on the Russian iPads

Sumo Deadlift 2-2-2-2-2... (dead stop, no belts) superset with
 L-sits or L-hangs (5-15 seconds per hold for the first 10-12 minutes of deadlifts), then

How many rounds can you do in 11 minutes of:
 Rx
  5 Box Jumps (24/20)
   3 Handstand Push-ups (first 5 rds strict; 25's+ABMAT/15's+ABMAT)
    1 Rope Climb

 Rx+
  5 Box Jumps (30/24)
   3 Handstand Push-ups (first 5 rds strict; on DB's)
    1 Legless Rope Climb (no jump for men)

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

Saturday, April 21, 2018

  Gracie, Soc & Jay

Gracie, Soc & Jay

How high up the ladder can you go in 25 minutes of:
 1 Thruster (pick your DB's or KB's)
  1 Knees To Elbows
   2 Thrusters
    2 Knees To Elbows
     3 Thrusters
      3 Knees To Elbows...4...4...5...

Begin the workout with 1 mile run or 2000 meter Row.

Go solo or in teams of 2 (teams of 2 highly recommended).

For Rx+ do Thrusters with 135/93 lbs barbell & do Bar Muscle Ups. And start the workout with 1.5 mile run to keep things more exciting.

Friday, April 20, 2018

  Rope Climbs - regular & legless

Rope Climbs - regular & legless

Every 90-120 seconds with small increases do:
Snatch + Hang Snatch + Paused Overhead Squat (no belts), then

For time (15 min cap for both Rx & Rx+): 
 Rx
  40 Swings (55/35)
   30 Burpees
    20 Swings
     10 Burpees

 Rx+
  50 Swings (55/35 or more)
   40 Burpees
    30 Swings
     20 Burpees
      10 Swings

Extra: Deadlift 2-2-2-2- (no belts; not all out) + Climbing Board

Thursday, April 19, 2018

  Beth & Melissa P

Beth & Melissa P

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

For time (15 min cap for both Rx & Rx+)
 Rx
  750 meter Row
   50 Wall Balls
    25 Pull-ups

 Rx+
  900 meter Row
   60 Wall Balls
    30 Chest To Bar Pull-ups

Extra: DB Bench Press & Pull-overs 10-10-10-...

Wednesday, April 18, 2018

  Jumping Rope

Jumping Rope

Back Squat 3-3-3-3-3... (last rep of each set paused for 3 seconds), then

How many rounds can you do in 10 minutes of:
 3 Deadlifts (use the same bar or pick load)
  7 Lunges (in place; each side)
   21 Double Unders

Extra: Tall Snatch + Squat Snatch (finish with just squat snatches once Tall Snatch fails) or just Overhead Squat practice.

Monday, April 16, 2018

  Afterschool class? 

Afterschool class? 

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

How high can you go up the ladder in 13 minutes of:
 1 Hang Power Clean (pick load)
  2 Sit-ups
   3 Air Squats
 2 Hang Power Cleans
  4 Sit-ups
   6 Air Squats
 3 Hang Power Cleans
  6 Sit-ups
   9 Air Squats....4/8/12...5/10/15...

Extra: Back Squat 2-2-2-2-2... (both reps paused at the bottom for 2-3 seconds, no belts, not all out)