Wednesday, April 24, 2019

Five rounds for max reps of:
15 seconds of Strict Pull-ups
45 seconds of Rest 
15 seconds of Shoulder Presses (pick loads)
45 seconds of Rest

How many rounds can you do in 10 minutes of:
10 Renegade Rows (pick load; total reps)
6 Thrusters (same load)
1 Rope Climb

For Rx+ climb legless (no jump for men) & use at least 35's/25's.

Extra: Handstand & Double Under Drills

Monday, April 22, 2019

Working on mobility

Working on mobility

Sumo Deadlift 3-3-3-3-3... superset with Core work (dragon flags & L-sits), then

How high up the ladder can you go in 11 minutes of:
1 Power Clean (pick your load)
1 Push Press (same bar)
1 Chest To Bar Pull-up
2 Power Cleans 
2 Push Presses
2 Chest To Bar Pull-ups
3...3...3...4...

For Rx+ do Ring Muscle Ups.

Extra: Back Squat 4-3-2-1 reps at same load (no belts)

Saturday, April 20, 2019

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Rx
Three rounds for time in teams of 2 do:
Run 800 meters
60 Double Unders
40 Overhead Squats (100/63 or pick load; sub to Front Squat if needed)
20 Pull-ups

Rx+ "Bull" in teams of 2:
Two rounds for time:
200 Double Unders 
50 Overhead Squats (135/93 or pick load if needed)
50 Pull-ups
1 mile Run

Solo do 1/2 reps.

Saturday, April 13, 2019

Lincoln with an interesting medicine ball holding technique…

Lincoln with an interesting medicine ball holding technique…

In teams of 2 do (30 min cap):
Power Snatches (45/35)
Thursters (45/35)
Burpees

Do 200 reps minus the combined age of participants: so if 35 y/old plus 40 y/old do the workout: 200-35-40= 125 reps.

Solo do 100 - your age (so 50 reps for a 50 year old and 80 for a 20 year old).

For Rx+ use 75/45 & do over the bar burpees (clean up the hands first).