Monday, September 25, 2017

Heath pressing into a handstand from frog stand

Heath pressing into a handstand from frog stand

Every 90-120 seconds with increasing loads do:
 Paused Overhead Squat 2-2-2-2-2... (snatched), then

How many rounds can you do in 12 minutes of:
 10 Handstand Push-ups (1st round strict; 25's+ABMAT/15's+ABMAT)
  15 Swings (35/25)
   20 Weighted Lunges (total steps; same load; walking or in place)

For Rx+ do HSPU's on 45+10's+ABMAT/45's+ABMAT (1st round strict) & use more weight.

Extra: Back Squat 5-5-5-5-5... (not all out, no belts)

Saturday, September 23, 2017

Going for a "Bumper" Run

Going for a "Bumper" Run

Practice Handstands for 10-15 minutes, then

For time in teams of 2 (solo do 1/2 reps)
 Rx
  700 meter Farmer Carry (pick load)
   50 Push Presses (same load)
    50 Chest To Bar Pull-ups
   50 Push Presses (same load)
  700 meter Run or Row

Rx+ (use KB's if possible)
 700 meter Farmer Carry (pick load; 35's/25's minimum)
  50 Push Presses (same load)
   30 Ring Muscle Ups
 50 Push Presses (same load)
700 meter Run

Thursday, September 21, 2017

Box Jumps & Deadlifts

Box Jumps & Deadlifts

Rowing technique work/find max calories per hour possible to find a good rower setting, then

Five rounds for max reps of:
 20 seconds of Strict Handstand Push-ups (15's+ABMAT/10's+ABMAT)
  40 seconds of Rest
 20 seconds of Strict Pull-ups
  40 seconds of Rest

In 12 minutes do:
 Rx
  Row 800 meters
   50 Burpees
    Max rep Knees To Elbows in time remaining

 Rx+
  1200 meter Row
   Max rep Burpee Bar Muscle Ups in time remaining

Extra: Handstand & Double Under drills

Tuesday, September 19, 2017

Reese

Reese

Sumo Deadlift 3-3-3-3-3... superset with either Rope Climb practice (legless or regular) or Windshield Wipers x3 each side, then

How many rounds can you do in 12 minutes of:
Rx
 12 Double Unders
  12 One Arm Snatches (35/25 or pick load; total reps)
   1 Rope Climb

Rx+
 21 Double Unders
  12 One Arm Snatches (more weight; total reps)
   1 Legless Rope Climb (first 3 for ladies, then regular)

Extra: DB Bench Press & Pull-overs 8-8-8-8-8...