Saturday, November 18, 2017

Ryan

Ryan

For time in teams of 2 (solo do 1/2 reps)
 Rx
  700 meter Run
   40 Strict Pull-ups
    700 meter Run
     50 Front Squats (pick a challenging load)
      700 meter Run
       60 Push-ups (hand release)

Rx+
 800 meter Run
  50 Bench Press (pick load; 135/83 minimum)
   800 meter Run
    50 Back Squats (same bar)
     800 meter Run
      50 Strict Chest To Bar Pull-ups

Thursday, November 16, 2017

DJ Luis

DJ Luis

Every 60-90 seconds with small increases do:
 Hang Clean & Jerk 1-1-1-1-1..., then

Three rounds for time of:
 Rx (15 min cap)
  21 Deadlifts (135/93)
   15 Pull-ups
    9 Front Squats (135/93)

 Rx+ (15 min cap) "Bell"
  21 Deadlifts (185/113)
   15 Chest To Bar Pull-ups
    9 Front Squats (185/113)

Extra: DB Bench Press (incline or regular) & Pull-overs 10-10-10...

Tuesday, November 14, 2017

Team Hourglass in action!

Team Hourglass in action!

Every 2 minutes with increasing loads do:
 Basic: 3 Hang Power Snatches + 3 Overhead Squats
  Advanced: Barski Snatch (3x High Hang Squat Snatches; ub), then

How many rounds can you do in 11 minutes of:
Rx
 5 Handstand Push-ups (25's+ABMAT/10's+ABMAT; first 3 rds strict)
   10 Swings (55/35)
     15 Double Unders

Rx+
 5 Handstand Push-ups (45's+ABMAT/25's+ABMAT; first 3 rds strict)
  10 Swings (more weight)
   30 Double Unders

Extra: Double Under & Handstand Drills

Monday, November 13, 2017

Stretching class in session before the workout

Stretching class in session before the workout

Five rounds for max reps of:
 20 seconds of Strict Pull-ups
  40 seconds of Rest
 20 seconds of Shoulder Presses (100/63)
  40 seconds of Rest

For Rx+ do Ring Muscle Ups & use 135/83

How many rounds can you do in 10 minutes of:
 10 Piston Presses (total reps; pick load)
  10 Renegade Rows (total reps; same weight)
   10 Weighted Lunges (total reps; in place; same weight)

For Rx+ use at least 35's/25's & do Pistols instead of Lunges (alternating; total reps).

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

Saturday, November 11, 2017

Everyone's "favorite" exercise: the wall walk!

Everyone's "favorite" exercise: the wall walk!

In 12-15 minutes work up to a challenging load:
 Front Squat 5-5-5-5-5-... (cleaned or racks), then

For time (in teams of 2; solo do 1/2 reps)
Rx
 700 meter Run with MedBalls
  50 Wall Balls
   50 Chest To Bar Pull-ups
  50 Wall Balls
 700 meter Run

Rx+
 800 meter Farmer Carry (2x35/2x25 or pick loads)
  40 Thrusters (same load)
   40 Bar Muscle Ups (30 for ladies)
  40 Thrusters
 800 meter Run