Monday, September 23, 2019

Great looking bunch!

Great looking bunch!

Every 60-90 seconds with small increases do:
Power Clean + Push Press + Jerk 1-1-1-1-1-1...
If time permits do a few heavier Power Clean & Jerk after maxing the Push Press, then

How many rounds can you do in 10 minutes of::
3 Chest To Bar Pull-ups
6 Lunges (each side; weighted if desired; pick load)
9 Double Unders

3 Ring Muscle Ups (2 for ladies)
6 Weighted Pistols (total reps; 35/25)
30 Double Unders

Extra: Snatch or Overhead Squat practice of any kind.

Wednesday, September 18, 2019



Every 60 seconds for 10 minutes with the same loads do:
2x Overhead Squats (snatched), then

How many rounds can you do in 12 minutes of:
4 Handstand Push-ups (15's + ABMAT/10’s+ABMAT; 3 rds strict)
6 Ring Rows (or 4 Chest To Bar Pull-ups)
8 Lunges (each side)

2 Ring Muscle Ups
4 Handstand Push-ups (25’s+ABMAT/15’s+ABMAT; 3 rds strict)
8 Pistols (total reps)

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

Monday, September 16, 2019

Keilani seemingly enjoying the Farmer carry

Keilani seemingly enjoying the Farmer carry

Five rounds for time of (30 min cap)
9 Push Presses (115/73 or pick a challenging load)
15 Pull-ups
21 Wall Balls
Rest 2 minutes after each round

Rx+ (40 min cap)
10 Push Presses (135/83 or pick a challenging load)
20 Pull-ups
30 Wall Balls
Rest 3 minutes after each round.

If time allows stretch & work on mobility before or after the workout

Extra: Back Squat 3-3-3-3-3...

Thursday, September 12, 2019



Back Squat 7-7-7-7-7-7-7..., then

How high up the ladder can you go in 12 minutes of:
1 Chest To Bar Pull-up
1 Thruster (pick your DB's or KB's)
2 Chest To Bar Pull-ups 
2 Thrusters 

For Rx+ do Ring Muscle Ups & use at least 35's/25's.

Begin the workout with 750 meter Row for Rx & 1000 meter Row for Rx+.

Extra: Practice Handstands & Headstands for 10-15 minutes.