Saturday, July 22, 2017



For time in teams of 2 (solo do 1/2 reps)
Rx (35 min cap)
 Run or Row 1 mile
  50 Front Squats (pick load)
   50 Sit-ups
    50 Push-ups
     50 Sit-ups
      50 Deadlifts (same bar)
       50 Sit-ups

Rx+ (40 min cap)
 Run or Row 1.5 miles
  50 Back Squats (pick load)
   100 Sit-ups
    50 Bench Presses (same bar)
     100 Sit-ups
      50 Deadlifts (same bar)

Thursday, July 20, 2017

Sean & Ryan

Sean & Ryan

Every 90-120 seconds with increasing loads do:
 Basic: Clean (any style) + Front Squat + Jerk
  Advanced: Squat Clean + Hang Squat Clean + Jerk, then

How many rounds can you do in 12 minutes of:
 3 Handstand Push-ups (strict for the first 5 rds; 25's+ABMAT/10's+ABMAT)
  6 Box Jumps (24/20)
   9 Swings (55/35)

For Rx+ do HSPU's on 45+10's+ABMAT/45's+ABMAT (first 5 strict as well) & swing more weight.

Extra: Go for a run or Row 10-20 minutes.

Wednesday, July 19, 2017

Before the run

Before the run

Every 60-90 seconds with small increases do:
 Basic: Hang Power Snatch + Paused Overhead Squat
  Advanced: Hang Squat Snatch (no belts), then

How high up the ladder can you go in 10 minutes of:
 1 Chest To Bar Pull-up
  24' Overhead Walking Lunges (25/15 - use DB or KB; one arm)
   2 Chest To Bar Pull-ups
    24' Overhead Walking Lunges
     3 Chest To Bar Pull-ups...

Switch arm either every 12' on lunges or every round - up to you.

For Rx+ do Bar Muscle Ups & 35/25 or more.

Extra: Deadlift 3-3-3-3... (no belts; off elevation if desired)

Friday, July 14, 2017



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

 How many rounds can you do in 9 minutes of:
  3 Pull-ups
   6 Step Ups (24/20; total steps)
    9 Air Squats

 With a continuously running clock do:
  1 Chest To Bar Pull-up on the 1st minute
   2 Chest To Bar Pull-ups on the 2nd minute
    3 Chest To Bar Pull-ups on the 3rd minute...

Begin each minute with 5 Box Jumps (24/20). Don't rip. Must get at least 8 rounds (if you can't do 5+ Strict Chest To Bar Pull-ups in a row - do Rx).

Extra: Extra mobility/stretching and/or go for a run.

Wednesday, July 12, 2017

Handstand Push-ups

Handstand Push-ups

Every 90-120 seconds with small increases do:
 Snatch + Hang Snatch + Paused Overhead Squat* (no belts; unbroken),
  * - If doing Squat Snatches - pausing at catch on Hang Sq Sn counts as the Paused OHS), then

How high up the ladder can you go in 13 minutes of:
 1 Handstand Push-up (25's+ABMAT/10's+ABMAT; strict)
  1 Front Squat (keep the same bar or pick load) 
   2 Handstand Push-ups
    2 Front Squats
     3 Handstand Push-ups
      3 Front Squats...

Begin the 12 minutes with an 800 meter Row Buy in.

For Rx+ row 1000 meters & do Ring Handstand Push-ups.

Extra: Climbing board