Monday, May 8, 2017

Starting a run

Starting a run

Weighted Pull-up 5-5-5-5-5... (chin clearly over the bar) + 
Shoulder Press/RDL 5-5-5-5-5... (no belts), then

How many rounds can you do in 12 minutes of:
Rx
 12 Push-ups
  12 Renegade Rows (total reps; don't go too light)
   12 Weighted Lunges (in place; total steps)

Rx+
 12 Push-ups (on DB's)
  12 Renegade Rows (total reps; 45/30's minimum)
   12 Pistols (total reps; alternating)

Extra: Bench Press + 1 arm Rows 8-8-8-8-8...

Saturday, May 6, 2017

Rowing

Rowing

Deadlift 1-1-1-1-1... (no belts; absolutely no dropping), then

Rx
 10 Knees To Elbows
  20 Burpees
   30 Toes To Bar
    40 Burpees
     50 Sit-ups

Rx+
 10 Bar Muscle Ups
  10 Burpees
   20 Knees To Elbows
    20 Burpees
     30 Toes To Bar
      30 Burpees
       40 Sit-ups
        40 Burpees

Friday, May 5, 2017

Bench Presses & Pullovers

Bench Presses & Pullovers

3x High Pull from Hang + Hang Snatch (unbroken, no belts), then

For time:
 10 Push Presses (same bar or pick load)
  50 Double Unders
   8 Push Presses
    40 Double Unders
     6 Push Presses
      30 Double Unders
       4 Push Presses
        20 Double Unders
         2 Push Presses
          10 Double Unders

Extra: Go for a run/row or do extra mobility/stretching

Thursday, May 4, 2017

Learning to climb ropes early on!

Learning to climb ropes early on!

Hang Power Clean 1-1-1-1-1... (quickly; no belts), then

How many rounds can you do in 17 minutes of:
 10 Handstand Push-ups (first 2 rounds strict; 10's+ABMAT/ABMAT)
  20 Swings (55/35)
   30 Air Squats

For Rx+ do HSPU's on 25's+ABMAT/10's+ABMAT, use more weight & Air Squats stay the same.

Extra: Climbing board

Wednesday, May 3, 2017

Ismael & Andy

Ismael & Andy

3x Press + 2x Push Press + 1x Jerk superset with
Strict Muscle Up or False Grip Ring Row/FG Ring Pull-up practice, then

How high up the ladder can you go in 12 minutes of:
 Rx
  1 Strict Pull-up
   40' Overhead Walking Lunges (25/15)
    2 Strict Pull-ups
     40' Overhead Walking Lunges (25/15)
      3 Strict Pull-ups...

Rx+
 1 Ring Muscle Up
  40' Overhead Walking Lunges (45/25)
   2 Ring Muscle Ups
    40' Overhead Walking Lunges (45/25)
     3 Ring Muscle Ups...

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

Tuesday, May 2, 2017

Alexa & Sarah

Alexa & Sarah

Every 90-120 seconds with increasing loads do:
 Snatch + Hang Snatch + Paused Overhead Squat (no belts), then

Seven rounds for time of:
 12 Push-ups
  7 Box Jumps (24/20)
   1 Rope Climb

For Rx+ do Hand Release Push-ups, jump on 30/24 & climb legless (no jumping up for men)

Extra: Handstand & Double Under practice

Monday, May 1, 2017

Handstand Push-ups & Shoulder Presses

Back Squat 5-4-3-2-1 (at the same load), then

Rx
 How many rounds can you do in 10 minutes of: 
  5 Pull-ups
   5 Push Presses (pick your DB's or KB's)
    5 Front Squats (same load)

Rx+
 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...

Begin each minute with 5 Thrusters (use KB's if possible, but DB's are okay). Must get at least 7 rounds. Don't rip.

Extra: Bench Press & 1 arm Rows (or Pullovers or both) 9-9-9-9...

Saturday, April 29, 2017

Melissa & Kayla

Melissa & Kayla

For time:
Rx
Run 700 meters
 10 Strict Handstand Push-ups (15's+ABMAT/10's+ABMAT)
 10 Power Snatches (pick load)
Run 700 meters
 20 Hand Release Push-ups
 20 Power Cleans (same bar)
Run 700 meters
 30 Push-ups
 30 Push Presses (same bar)

Rx+
Run 700 meters
 10 Ring Muscle Ups (7 for ladies)
 10 Power Snatches (pick a challenging load)
Run 700 meters
 20 Handstand Push-ups (strict; 45's+ABMAT/25's+ABMAT)
 20 Power Cleans (same bar)
Run 700 meters
 30 Hand Release Push-ups
 30 Push Presses (same bar)
Run 700 meters

If going in teams of 2 do 15-30-45 reps of everything & pick a more challenging load.

Friday, April 28, 2017

Marcio with a Front Squat PR

Marcio with a Front Squat PR

Weighted Chest To Bar Pull-up 3-3-3-3-3..., superset with
Deadlift 3-3-3-3-3... (no belts), then

How many rounds can you do in 9 minutes of:
 Rx
  5 Knees To Elbows
   7 Box Jumps (24/20)
    12 Sit-ups

Rx+
3 Bar Muscle Ups
7 Box Jumps (30/24)
21 Sit-ups

Extra: Muscle Snatch + Power Snatch + Squat Snatch practice