Monday, August 29, 2016



Every minute on the minute for 10 minutes do:
 Rx: Chest To Bar Pull-up -> Pull-up -> Toes To Bar
  Rx+: Bar Muscle Up -> Chest To Bar Pull-up -> Toes To Bar

How high up the ladder can you go in 15 minutes of:
1 Handstand Push-up (strict; 25's+ABMAT/10's+ABMAT)
 1 Weighted Step-up (each side; pick loads)
  1 Renegade Row (each side; same load)
2 Handstand Push-ups
 2 Weighted Step-ups
  2 Renegade Rows

For Rx+ do HSPU's on 45's+ABMAT/25's+ABMAT; 
Alternating Pistols (each side) & use at least 55's/35's for Renegade Rows

Extra: Back Squat 3x3 at the same load; no belts, not all out.

Saturday, August 27, 2016



In teams of 2 do:
For time:
 Run 1000 meters
  50 Front Squats (pick load)
   50 Push-ups
  50 Deadlifts (same bar)
 Run 1000 meters

Run 1000 meters
 50 Bench Presses (185/103)
  Run 1000 meters
   50 Back Squats (225/133)
    Run 1000 meters
     50 Deadlifts (275/163)

Loads for Rx+ may be adjusted: ie 165/195/225 or 83/103/123, but it depends on the amount of people in class.

Thursday, August 25, 2016

Hang Power Clean + Push Jerk + Split Jerk 1-1-1-1-1..., then

How many rounds can you do in 12 minutes of:
  4 Strict Handstand Push-ups (25+ABMAT/10's+ABMAT)
   8 Pull-ups
    12 Swings (35/25)

 4 Strict Handstand Push-ups (45's+ABMAT/25's+ABMAT)
  8 Chest To Bar Pull-ups
   12 Swings (55/35)

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

Wednesday, August 24, 2016

Alec front squatting.

Alec front squatting.

Every minute on the minute for 10 minutes with the same load do:
 3 Power Snatches (no foot movement if possible; no belts), then

How many rounds can you do in 10 minutes of:
 9 Double Unders  
  6 Box Jumps (24/20)
   3 Ring Dips

 21 Double Unders
  7 Box Jump Overs (24/20)
   3 Ring Muscle Ups (2 for ladies)

Extra: Deadlift 5-4-3-2-1-1-1... (no belts, not all out, don't drop)

Tuesday, August 23, 2016

Ring Handstand Push-ups

Ring Handstand Push-ups

Front Squat 5-5-5-5-5... (no jumps bigger than 20 lbs or 10 kg for 3-5 sets), then

For time:
 21 Toes To Bar
 21 Push Press (pick db's or kb's)
  1 Rope Climb
   15 Toes To Bar
   15 Push Press
    1 Rope Climb
     9 Toes To Bar
     9 Push Press
      1 Rope Climb

For Rx+ use at least 40's/25's, do knees to elbows & climb legless (first one only for ladies)

Extra: Handstand & Double or Triple Under Drills

Friday, August 19, 2016

Handstand Push-ups

Handstand Push-ups

Every 60-90 seconds with small increases do:
 Hang Power Clean + Front Squat + Jerk (no belts)

Five rounds for time of:
 10 One Arm Snatches (total reps; pick load; alternating)
  20 Lunges (total reps; in place or walking)
   1 Rope Climb

For Rx+ use at least 55/35 & climb legless (first 3 for ladies).

Extra: Practice Handstands