Saturday, February 25, 2017

Seated Shoulder Presses

Seated Shoulder Presses

Practice Handstands (short practice - 10 mins total), then

For time (solo or teams of 2) (scale to 10-8-6-4-2 for solo if needed)
 Rx
  800 meter Bumper Run (45/25; one carries)
   10 9-8-7-6-5-4-3-2-1 reps of:
    Chest To Bar Pull-ups
     Power Snatches (pick load)

Rx+
 800 meter Bumper Run (45/25; each has a plate)
  10-8-6-4-2 (5-4-3-2-1 for solo if needed)
   Ring Muscle Ups
    Power Snatches (pick load; 115/73 minimum)

Thursday, February 23, 2017

All ages working out!

All ages working out!

Mobility, then

Barbell Bench Press + 1 arm Rows 7-7-7-7-7,... (use roughly 50% of whatever is on the bench for Rows), followed by

How many rounds can you do in 12 minutes of:
Rx
 9 Air Squats
  6 T Push-ups
   3 Strict Pull-ups (chest to bar if possible)

Rx+
 9 Weighted Squats (45/15)
  6 T Push-ups (on 45's/15's)
   3 Weighted Chest To Bar Pull-ups (25/10)

Extra: Handstand & Double Under drills

Tuesday, February 21, 2017

Jay

Jay

Every 60-90 seconds with small jumps for 5-10 sets do:
 Hang Power Clean + Front Squat + Jerk 1-1-1-1-1..., then

In 14 minutes:
Rx
 Run 1200 meters (3x400 or 4x300 m) or Row if needed
  6 Rope Climbs
   Max rep Handstand Push-ups in time remaining (15's+ABMAT/10's+ABMAT; first 20 must be strict)

Rx+
 1 mile Run or Row 1609 meters if needed
  10 Rope Climbs
   Max rep Handstand Push-ups in time remaining (45's+ABMAT/25's+ABMAT; first 20 must be strict)

If HSPU's are limited - all must be strict.

Extra: Back Squat 5-4-3-2-1 reps at same load (no belts; not all out)

Monday, February 20, 2017

Row row row your boat...

Row row row your boat...

Group Double Under drills, then

How many rounds can you do in 20 minutes of:
 10 One Arm Snatches (each side; pick a challenging load)
  20 Box Jumps (24/20)
   30 Burpees
    40 Wall Balls
     50 Sit-ups

Go solo or in teams of 2. Reps stay the same.

Extra: Climbing board superset with 3-5 Push-ups or Strict HSPU's (at whatever level necessary)

Saturday, February 18, 2017

Ana 

Ana 

Paused Overhead Squat 2-2-2-2-2... (snatched), then

For time in teams of 2:
Rx
 30 Thrusters (pick your db's or kb's; 35/25's minimum for Rx)
  30 Chest To Bar Pull-ups
   20 Thrusters
    20 Chest To Bar Pull-ups
     10 Thrusters
      10 Chest To Bar Pull-ups
       800 meter Farmer Carry (same load)

Rx+ ( "Super Fran")
 21 Thrusters (pick your db's or kb's; 55's/35's minimum)
  21 Bar Muscle Ups
   15 Thrusters
    15 Bar Muscle Ups
     9 Thrusters
      9 Bar Muscle Ups
       800 m Farmer Carry (same load)

 For solo Rx do 1/2 reps & carry 400 meters instead. For Rx+ ladies do 15-12-9 Bar MU's (thrusters stay the same #).

Friday, February 17, 2017

Mary & Lena

Mary & Lena

With a continuously running clock do:
 1 Strict Handstand Push-up (15's+ABMAT/10's+ABMAT) on the 1st minute
  2 Strict Handstand Push-ups on the 2nd minute
   3 Strict Handstand Push-ups on the 3rd minute...

Continue as long as possible. Fraction sets if needed.
For Rx+ do 45's+ABMAT/25's+ABMAT. Stop at 10 rds if scaling or doing Rx.

How many rounds can you do in 10 minutes of:
Rx
 3 Hang Power Cleans (pick load)
  2 Push Presses (same bar)
   1 Rope Climb

Rx+
 3 Handstand Push-ups*
  2 Hang Power Cleans (pick load; 165/103 minimum)
   1 Legless Rope Climb (no jumping for guys)

* - (parallettes for men with 45 & ab in the middle/45's+AB for ladies;  kipping is okay, but must do Death by non scaled), 

Extra: Deadlift 3-3-3-3-3-... (no belts; off elevation if desired; no dropping) + reverse hyper or hip thrusts 2-3 sets of 10-15 reps after.

Thursday, February 16, 2017

Younger kids with Brooke, older kids with Monique & adults on the other side doing things as well.

Younger kids with Brooke, older kids with Monique & adults on the other side doing things as well.

Every 2 minutes with small increases and focus on depth do:
 Back Squat 3-3-3-3-3... (last rep of each set paused for 3 seconds), then

Three rounds for time of:
 400 meter Run (or Row if needed)
  21 Swings (55/35 or more)
   12 Toes To Bar

Extra: Climbing board (superset with something if desired)

Wednesday, February 15, 2017

Happy 30th to Andrei!

Happy 30th to Andrei!

Do mobility first - but depends on class size (if 8+ then probably skip it) 
Weighted Chest To Bar Pull-up 3-3-3-3-3... superset with
Shoulder Press x3 + Push Press x2 + Push Jerk x1 (exaggerate pause on Push Jerk), then

For time (20 min cap for both)
 Rx
  750 m Row
   50 Push-ups
    25 Strict Pull-ups

 Rx+
 500 m Row
  50 Push-ups
   50 Strict Pull-ups
    50 Push-ups
     500 m Row

Extra: Handstand & Double Under Practice + some L-sits on parallettes or L hangs.