Thursday, February 1, 2018

  Beth, Travis & Susel

Beth, Travis & Susel

Thruster 3-3-3-3... (no belts; cleaned) superset with Rope Climbing practice (if you can't climb yet), then

For time:
 Rx
  30 Wall Balls
   30 Sit-ups
    3 Rope Climbs
     20 Wall Balls
      20 Sit-ups
       2 Rope Climbs
        10 Wall Balls
         10 Sit-ups
          1 Rope Climb

For Rx+ do 40-30-20-10 & 4-3-2-1 instead.

Extra: Climbing board

Wednesday, January 31, 2018

  Rope Climbs & Rope Pulls

Rope Climbs & Rope Pulls

Every 60-90 seconds with small increases for 6-10 sets do:
 Deadlift 1-1-1-1-1... (no belts), then

How many rounds can you do in 11 minutes of:
 Rx
  7 Handstand Push-ups (15's+ABMAT/10's+ABMAT; 1st round strict)
   7 Pull-ups
    7 Box Jumps (24/20)

 Rx+
  7 Handstand Push-ups (45's+AB/25's+AB; 1st round strict)
   7 Chest To Bar Pull-ups
    7 Box Jumps (28/24)

Extra: Snatch drills of any kind

Tuesday, January 30, 2018

 "You Don't Know Squat" Vs "Squat"...

"You Don't Know Squat" Vs "Squat"...

Seven rounds for max reps:
 15 seconds of Strict CTB Pull-ups (Ring Muscle Ups for Rx+)
  45 seconds of Rest

How many rounds can you do in 15 minutes of:
 Rx
  5 Hang Power Cleans (pick a challenging load)
   10 Hand Release Push-ups
    15 Air Squats
     Rest 1 minute after each round

 Rx+
  5 Hang Power Cleans (pick load; 135/83 minimum)
   15 Hand Release Push-ups
    25 Air Squats
     Rest 1 minute after each round

Extra: Handstand & Double Under drills

Friday, January 26, 2018

  Tink climbing rope

Tink climbing rope

Every 90-120 seconds with small increases for 5-7 sets do:
 Back Squat 2-2-2-2-2... , then

Rx
 How many rounds can you do in 9 minutes of:
  3 Ring Dips
   6 Archer Rows (total reps)
    9 Thrusters (45/33)

Rx+
 How high up the ladder can you go in 9 minutes of:
  1 Ring Muscle Up
   1 Thruster (2x55/2x35 or adjust as needed)
    2 Ring Muscle Ups
     2 Thrusters
      3...3...4...

Extra: DB Bench Press & 1 arm Rows 10-10-10...

Thursday, January 25, 2018

  Handstand Push-ups

Handstand Push-ups

Five rounds for max reps of:
 20 seconds of Piston Presses (seated; pick loads)
  40 seconds of Rest
 20 seconds of Strict Pull-ups
  40 seconds of Rest

How many rounds can you do in 10 minutes of:
 10 Weighted Step Ups (total reps; use the same loads or adjust as needed)
  10 Push-ups
   1 Rope Climb

For Rx+ do Push-ups on DB's & climb legless (no jump for men)

Extra: Handstand & Double Under Drills

Wednesday, January 24, 2018

  Kitt

Kitt

Every 90 seconds at the same loads for 7 rounds do:
 Basic: 3x Power Snatch (unbroken; touch & go)
  Advanced: 2x Squat Snatch (unbroken; touch & go; no belts), then

For time (20 min cap)
 10 Wall Balls
  20 Sit-ups
   30 Double Unders
 20 Wall Balls
  30 Sit-ups
   40 Double Unders
 30 Wall Balls
  40 Sit-ups
   50 Double Unders

Extra: Deadlift 3-3-3-3... (off elevation if possible; no belts; not all out)

Tuesday, January 23, 2018

  Overhead Lunges

Overhead Lunges

Every 60-90 seconds with increasing loads do:
 Hang Clean + Front Squat 1-1-1-1..., then

How many rounds can you do in 12 minutes of:
 Rx
  4 Handstand Push-ups (head to floor/head to abmat; strict)
   6 Toes To Bar
    8 Lunges (each side)

 Rx+
  4 Handstand Push-ups (25's+ABMAT/10's+ABMAT; strict)
   6 Knees To Elbows
    8 Pistols (total reps; alternating)

Extra: Back Squat 3-3-3-3-3... (not all out; no belts)