Friday, March 24, 2017

"Enjoying" Florida winter outside

"Enjoying" Florida winter outside

In 10 minutes build up to a challenging
 Hang Power Clean & Jerk 1-1-1-1-1... (no belts), then

Five rounds for time of (25 minute cap):
 Rx
  9 Handstand Push-ups (10's+ABMAT/ABMAT; first 2 rds strict)
   15 Box Jumps (24.20)
    21 Swings (35/25)

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

Extra: Up to you

Thursday, March 23, 2017

Soc doing his thing

Soc doing his thing

Every 60-90 seconds with small increases do:
 Basic: Power Snatch (paused at knee) + Paused Overhead Squat
  Advanced: Squat Snatch (paused at knee; pause at catch if possible), then

For time:
 Rx+
  50 Sit-ups
   10 Deadlifts (use the same bar or pick load; no belts)
    40 Sit-ups
     8 Deadlifts
      30 Sit-ups
       6 Deadlifts
        20 Sit-ups
         4 Deadlifts
          10 Sit-ups
           2 Deadlifts

For Rx skip the 50 Sit-ups & begin the workout with Deadlifts.

Extra: Handstand & Double Under Drills

Wednesday, March 22, 2017

Kids warming up

Kids warming up

Five rounds for max reps of:
 20 seconds of Ring Dips
  40 seconds of Rest
 20 seconds or Lunges (or partial pistols to a box/bench if possible)
  40 seconds of Rest

For Rx+ do Ring Muscle Ups and Alternating Pistols, then

For time:
 42 Wall Balls
  21 Toes To Bar
   30 Wall Balls
    15 Toes To Bar
     18 Wall Balls
      9 Toes To Bar

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

Monday, March 20, 2017

Monique is now 2x Masters National Weightlifting Champion!

Monique is now 2x Masters National Weightlifting Champion!

With increasing loads do:
 RDL + Shoulder Press 5-5-5-5-5... + L-sits on parallettes between sets, then

For time:
 50 Renegade Rows (total reps; pick your loads)
  40 Thrusters (same load)
   30 Renegade Rows
    20 Thrusters
     10 Renegade Rows

Extra: Bench Press 10-10-10... & Climbing Board

Thursday, March 16, 2017

Garrett & Ben

Garrett & Ben

For time:
Rx
 900 meter Run or Row
  21 Push Presses (pick your KB's or DB's)
   21 Knees To Elbows
 600 meter Run or Row
  15 Push Presses
   15 Knees To Elbows
 300 meter Run or Row
  9 Push Presses
   9 Knees To Elbows

Rx+
 1200 meter Run or Row
  21 Push Presses (pick your KB's or DB's; 35's/25's minimum)
   12 Bar Muscle Ups
 800 meter Run or Row
  15 Push Presses
   9 Bar Muscle Ups
 400 meter Run or Row
  9 Push Presses
   6 Bar Muscle Ups

Extra: Handstand & Double Under Drills + L-sits on parallettes inbetween sets.

Wednesday, March 15, 2017

Older kids group getting ready to workout.

Older kids group getting ready to workout.

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

For time (15 min cap)
 Rx
  50 Calorie Row
   40 Box Jumps (24/20)
    30 Handstand Push-ups (first 15 strict; 15's+ABMAT/10's+ABMAT)

Rx+
 60 Calorie Row
  50 Box Jump Overs (24/20)
   40 Handstand Push-ups (first 20 strict; 25'+ABMAT/15's+ABMAT)


Extra: Deadlift 3-3-3-3-2-2-1-1 (no belts, off elevation if desired)
Do some extra Hip Thrusts or Reverse Hyper after.