Friday, January 19, 2018

Beth & Lauren Overhead Squatting

Beth & Lauren Overhead Squatting

How many rounds can you do in 21 minutes of:
 Rx (go solo or in teams of 2 - reps are the same)
  21 Handstand Push-ups (first round strict; Head To Floor/ABMAT)
   21 Knees To Elbows
    21 Burpees
     21 Wall Balls
      21 Double Unders

 Rx+ (go solo or in teams of 2 - reps stay the same)
  10 Bar Muscle Ups
   20 Handstand Push-ups (1st round strict; 25's+ABMAT/15's+ABMAT)
    30 Burpees
     40 Wall Balls
      50 Double Unders

If doing teams - first 2 rounds of HSPU's must be strict.

Extra: Up to you

Wednesday, January 17, 2018

Jason deadlifting

Jason deadlifting

DB Bench Press & 1 arm Rows 9-9-9-9... superset with Climbing simulator, then

How many rounds can you do in 9 minutes of:
 Rx
  3 Ring Dips
   6 Push-ups
    9 Sit-ups

 Rx+
  3 Ring Muscle Ups (2 for ladies)
   6 Push-ups (hand release)
    9 Weighted Sit-ups (25/10)

Extra: Weighted Chest To Bar Strict Pull-up 1-1-1-1... or Ring Muscle Up practice if you can't/don't Ring MU in workouts

Monday, January 15, 2018

Emily

Emily

With small increases for 7-10 sets do: Deadlift 1-1-1-1-1... (no belts; not all out) - superset with slow V-ups x3-5 reps or Dragon Flags x2-3 reps per set while the deadlifts are light, then

How many rounds can you do in 12 minutes of:
 12 One Arm DB Snatches (alternating; total reps; pick load)
  12 Air Squats
   12' Rope Climb 1 ascent

For Rx+ use at least 45/30 & climb legless (no jumping up for men).

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

Friday, January 12, 2018

Small Jeeple gathering

Small Jeeple gathering

Every 60-90 seconds with small increases do:
 Hang Power Clean & Jerk 1-1-1-1-1... (no belts), then

How high up the ladder can you go in 9 minutes of:
 Rx
  1 Strict Pull-up
   30' Overhead Walking Lunges (15/10)
    2 Strict Pull-ups
     30' Overhead Walking Lunges
      3 Strict Pull-ups...

 Rx+
  1 Ring Muscle Up
   30' Overhead Walking Lunges (45/25)
    2 Ring Muscle Ups
     30' Overhead Walking Lunges (45/25)
      3...30'...4...

Extra: Muscle Snatch + Power Snatch + Squat Snatch practice or Barski Snatch instead.

Thursday, January 11, 2018

Over the bar burpees

Over the bar burpees

Bar Muscle Up practice (strict for those who can bar muscle up already and jumping Bar MU if can't strict pull-up yet), then

How many rounds can you do in 15 minutes:
 Rx
  9 Handstand Push-ups (25's'/10's+ABMAT; first round strict)
   15 Swings (55/35)
    21 Double Unders

Rx+
 9 Handstand Push-ups (45's'/25's+ABMAT; first round strict)
  15 Swings (more weight)
   50 Double Unders

Extra: Sumo Deadlift 3-3-3-3... or Hip Thrusts 10-10-10...