Friday, September 29, 2017

Ryan

Ryan

Climbing board + Incline DB Bench Press & Pullovers 8-8-8-8-8..., then

How many rounds can you do in 10 minutes of:
 10 Piston Presses (total reps; seated; pick loads)
  10 Box Jumps (24/20)
   1 Rope Climb

For Rx+ use at least 35's/25's, do Box Jump Overs & climb legless (first 5 for ladies; men aren't allowed to jump up into a climb).

Extra: Handstand & Double Under drills

Thursday, September 28, 2017

Monique & Kevin

Monique & Kevin

Every minute on the minute for 10 minutes do:
 Toes To Bar + Pull-up + Chest To Bar Pull-up or
  Toes To Bar + Chest To Bar Pull-up + Bar Muscle Up or
   3x Banded Strict Pull-ups or Bar Muscle Up attempt, then

Five rounds for time of (15 min cap):
 Rx
  5 Power Cleans (pick load)
   10 Air Squats
    15 Sit-ups

Rx+
 5 Power Clean & Jerks (pick load)
  15 Air Squats
   25 Sit-ups

Extra: Snatch drills or Overhead Squat practice of any kind

Tuesday, September 26, 2017

Devon

Devon

For time:
 Rx (25 min cap)
  500 meter Row
   50 Wall Balls
    50 One Arm Snatches (35/25 or pick load; total reps)
   50 Ring Dips
  500 meter Row

Rx+ (25 min cap)
 1000 meter Row
  75 Wall Balls
   50 One Arm Snatches (55/35; total reps)
    25 Ring Muscle Ups (15 for ladies)

If you have time leftover after the workout - stretch/mobilize for 10-15 minutes.

Extra: Deadlift 2-2-2-2-... (off elevation if desired; no belts; not all out)

Monday, September 25, 2017

Heath pressing into a handstand from frog stand

Heath pressing into a handstand from frog stand

Every 90-120 seconds with increasing loads do:
 Paused Overhead Squat 2-2-2-2-2... (snatched), then

How many rounds can you do in 12 minutes of:
 10 Handstand Push-ups (1st round strict; 25's+ABMAT/15's+ABMAT)
  15 Swings (35/25)
   20 Weighted Lunges (total steps; same load; walking or in place)

For Rx+ do HSPU's on 45+10's+ABMAT/45's+ABMAT (1st round strict) & use more weight.

Extra: Back Squat 5-5-5-5-5... (not all out, no belts)

Saturday, September 23, 2017

Going for a "Bumper" Run

Going for a "Bumper" Run

Practice Handstands for 10-15 minutes, then

For time in teams of 2 (solo do 1/2 reps)
 Rx
  700 meter Farmer Carry (pick load)
   50 Push Presses (same load)
    50 Chest To Bar Pull-ups
   50 Push Presses (same load)
  700 meter Run or Row

Rx+ (use KB's if possible)
 700 meter Farmer Carry (pick load; 35's/25's minimum)
  50 Push Presses (same load)
   30 Ring Muscle Ups
 50 Push Presses (same load)
700 meter Run

Thursday, September 21, 2017

Box Jumps & Deadlifts

Box Jumps & Deadlifts

Rowing technique work/find max calories per hour possible to find a good rower setting, then

Five rounds for max reps of:
 20 seconds of Strict Handstand Push-ups (15's+ABMAT/10's+ABMAT)
  40 seconds of Rest
 20 seconds of Strict Pull-ups
  40 seconds of Rest

In 12 minutes do:
 Rx
  Row 800 meters
   50 Burpees
    Max rep Knees To Elbows in time remaining

 Rx+
  1200 meter Row
   Max rep Burpee Bar Muscle Ups in time remaining

Extra: Handstand & Double Under drills