Monday, July 23, 2018

  Starting the run

Starting the run

Practice Power Snatches & Overhead Squats, then

How many rounds can you do in 21 minutes of:
 Rx
  9 Power Snatches (pick your load)
   15 Push Ups
    21 Air Squats

 Rx+
  9 Power Snatches (pick your load)
   15 Front Squats (same bar)
    21 Hand Release Push-ups

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

Saturday, July 21, 2018

  Rebekah

Rebekah

Every 60-90 seconds with increasing loads do:
 Basic: Hang Power Snatch + Paused Overhead Squat or
  Advanced: Hang Power Snatch + Squat Snatch (unbroken, T'n'G), then

For time in teams of 2 do:
 Rx  
  700 meter Bumper Run (45/25; one carries, solo do 25/15)
   50 Pull-ups (solo do 25 reps) 
    30 Power Cleans (use the same bar or pick load; solo do 15 reps)

 Rx+
  700 meter Bumper Run (45/25, both carry; solo carries 45/25)
   50 Chest To Bar Pull-ups
    30 Power Clean & Jerks (use the same bar or pick load)

Monday, July 16, 2018

 Rowing & Sit-ups

Rowing & Sit-ups

Every 90-120 seconds with increasing loads do:
 Front Squat 3-3-3-3-3-3... (cleaned), then

How many rounds can you do in 10 minutes of:
 Rx
  3 Deadlifts (use the same bar or pick load)
   6 Knees To Elbows
    9 Burpees

 Rx+
  3 Bar Muscle Ups
   6 Deadlifts (use the same bar or pick load)
    9 Target Burpees

Extra: Snatch or Overhead Squat practice of any kind.

Saturday, July 14, 2018

  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 (40 min cap)
 Three rounds for time in teams of 2 (solo do 1/2 reps):
  800 meter Run
   60 Double Unders
    40 Wall Balls
     20 Pull-ups

Rx+ (45 min cap)
"Bull"

Two rounds for time in teams of 2 (solo do 1/2 reps):
 200 Double Unders
  50 Overhead Squats (135/93 or pick load)
   50 Pull-ups
    1 mile Run

Friday, July 13, 2018

  One legged squats aka Pistols

One legged squats aka Pistols

Every 60-90 seconds with small increases do:
 Basic: Power Snatch (paused at knee) + Paused Overhead Squat
  Advanced: Squat Snatch (long pause at knee; no belts) 1-1-1..., then

How many rounds can you do in 12 minutes of:
 12 Renegade Rows (pick load; total reps)
  12 Piston Presses (same load; total reps)
   12' Rope Climb 1 ascent

For Rx+ climb legless (no jump for ladies; from seated for men).

Extra: DB Bench Press + Pull-overs 7-7-7-7-7...

Thursday, July 12, 2018

  Denzel

Denzel

Hang Power Clean & Jerk 1-1-1-1-1-1..., then

 Rx
  Three rounds for time of:
   35 Air Squats
    12 Ring Dips
     10 Hang Power Cleans (105/73)

 Rx+ "Nasty Girls" (20 min cap)
Three rounds for time of:

   50 Air Squats
    7 Ring Muscle Ups (5 for ladies)
     10 Hang Power Cleans (135/93)

Extra: Deadlift 3-3-3-3-3... (no belts, not all out)