Monday, March 18, 2019

Siena

Siena

Every 60-90 seconds with small increases do:
Basic: Hang Snatch + Paused Overhead Squat 1-1-1... or 
Advanced: Hang Squat Snatch 1-1-1-1-1..., then

How many rounds can you do in 12 minutes of:
Rx
4 Handstand Push-ups (25's+ABMAT/15's+ABMAT; 3 rounds strict)
8 Box Jumps (24/20)
12 Swings (35/25 or pick)

Rx+
4 Handstand Push-ups (on DB's; 3 rds strict) 
8 Box Jump Overs (24/20)
12 Swings (55/35)

Extra: DB Bench Press & Pull-overs 8-8-8-8-8...

Tuesday, March 12, 2019

Ismael & Vic

Ismael & Vic

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

For time:
50 Double Unders 
10 Deadlifts (same bar or pick load)
40 Double Unders 
8 Deadlifts 
30 Double Unders 
6 Deadlifts 
20 Double Unders 
4 Deadlifts 
10 Double Unders 
2 Deadlifts

Extra: Bent Over Row + Push Press 5-5-5-5-.., superset with Climbing board (if haven't done it on Monday).

Saturday, March 9, 2019

Starting a run

Starting a run

Every 60-90 seconds with small increases do:
Basic: Power Snatch + Hang Power Snatch + Paused OHS or
Advanced: Squat Snatch + Hang Squat Snatch, then

How many rounds can you do in 13 minutes of:
Rx
10 Power Cleans (use the same bar or pick load)
20 Push-ups
30 Air Squats

Rx+
10 Power Clean & Jerks (use the same bar or pick load)
30 Push-ups
50 Air Squats