Friday, August 23, 2019

Monique

Monique

Overhead Squat 3-3-3-3-3... (snatched), then

How many rounds can you do in 12 minutes of:
Rx
4 Handstand Push-ups (25's+ABMAT/15's+ABMAT; 3 rds strict)
8 Knees To Elbows
12 One Arm Snatches (55/35 or pick load; total reps)

Rx+
4 Bar Muscle Ups
8 Handstand Push-ups (45's+ABMAT/45's+ABMAT, 1st round strict)
12 One Arm Snatches (total reps; more weight)

Extra: Up to you

Thursday, August 22, 2019

Marcio

Marcio

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

How many rounds can you do in 10 minutes of:
Rx
5 Deadlifts (use the same bar)
10 Burpees
15 Double Unders

Rx+
5 Deadlifts (same bar)
10 Burpees over the bar
50 Double Unders

Extra: Sumo Deadlift 3-3-3-... (no belts; before the workout)

Monday, August 19, 2019

Butch

Butch

RDL/Push Press 3-3-3-3-3... (no belts) with Ring and/or Bar Kip practice (or work on Muscle Ups/Climbing Board if needed), then

How many rounds can you do in 12 minutes of:
12 Renegade Rows (pick loads; total reps)
6 Box Jumps (24/20)
1 Rope Climb

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

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

Wednesday, August 14, 2019

Cher

Cher

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

How many rounds can you do in 13 minutes of:
Rx
9 Handstand Push-ups (25's+ABMAT; 15's+ABMAT; 1st round strict)
15 Swings (35/25)
21 Double Unders

Rx+
9 Handstand Push-ups (45's+ABMAT/25's+ABMAT; first round strict)
15 Swings (55/35 or more)
50 Double Unders

Extra: Muscle Snatch + Power Snatch + Squat Snatch drills

Tuesday, August 13, 2019

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Every minute on the minute for 8 minutes do:
15 seconds of Chest To Bar Pull-ups (For Rx+ do Ring Muscle Ups)
45 seconds of Rest

For time:
10 Thrusters (75/45)
15 Burpees 
20 Thrusters 
25 Burpees 
30 Thrusters 
35 Burpees

For Rx+ do "Omar" = use 95/63 lbs & Bar Facing Burpees (keep hands clean).

Extra: Handstand & Double Under practice