Monday, July 31, 2017

  Post workout feels

Post workout feels

Every minute on the minute with small increases do:
 Hang Power Clean & Jerk 1-1-1-1-1... (no belts), then

With a continuously running clock do (cap at 15 rounds):
 1 Push-up on the 1st minute
  2 Push-ups on the 2nd minute
   3 Push-ups on the 3rd...

Continue as long as possible. Fraction sets if needed.

Begin each minute with 6 Air Squats.

For Rx+ do Strict Handstand Push-ups (15's+ABMAT/10's+ABMAT) & 6 Pistols (total reps; alternating). No scaling for Rx+ (you may use a plate under your heel).

If Rx is too easy, but you can't do Rx+ use a vest to make Rx more challenging.

Extra: Climbing board & some extra mobility

Friday, July 28, 2017



Every 90-120 seconds with small increases do:
 Snatch (paused just above knee) + Hang Snatch + Paused Overhead Squat
 (if Squat Snatching both - no need for the OHS), then

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

Extra: Front Squat 3-3-3-3-3...

Thursday, July 27, 2017

  Mena & Mary

Mena & Mary

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

How many rounds can you do in 10 minutes of:
 3 Deadlifts (pick loads; no belts, roughly same as your back squat on Wed)
  6 Handstand Push-ups (strict for the first 5 rounds; 15's+ABMAT/10's+ABMAT)
   9 Air Squats

Extra: Deadlift 1-1-1-1-1... (prior to workout only, don't do it afterwards; no belts; not all out). Extra mobility after the workout if you have time.

Wednesday, July 26, 2017

  Lauma deadlifting

Lauma deadlifting

Back Squat 5-4-3-2-1 at the same loads (build up in sets of 5 as well), then

Three rounds for max reps of:
 45 seconds of Rowing (calories)
  45 seconds of Rest
 45 seconds of Sit-ups
  45 seconds of Rest
 45 seconds of Swings (55/35)
  45 seconds of Rest

Extra: Bench Press (DB's or BB) + Pull-overs 10-10-10... + Ring Muscle Up practice

Tuesday, July 25, 2017

Weighted Chest To Bar Pull-up 3-3-3-3... + 
Weighted Ring Dip 3-3-3-3..., then

 How many rounds can you do in 15 minutes of:
  10 Burpees
   10 Wall Balls
    10 Sit-ups

Rx+ (20 min cap) "Kalsu"
 100 Thrusters for time (135/93 or pick load)
  Each minute must start with 5 Burpees.

Failure to do Burpees in any given minute is an immediate DNF and shame... 

Work in 30 sec on/30 sec off pattern is recommended (or even 25 on/35 off at first with very fast burpees).

Extra: Double Under & Handstand Drills.

Monday, July 24, 2017

  Playing around on the rings & off them

Playing around on the rings & off them

Every 60-90 seconds with small increases do:
 Power Clean + Front Squat 1-1-1-1-1... or
  Squat Clean 1-1-1-1-1-1..., then

10-8-6-4-2 reps for time of:
 Knees To Elbows
  Box Jumps (24/20)

For Rx+ do 10-9-8...3-2-1 reps (10 min cap for Rx+)

Extra: Muscle Snatch + Power Snatch + Squat Snatch drills

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)