Friday, February 15, 2019

Happy Birthday to Andrei! He looks like he needs some cookies with all that milk!

Happy Birthday to Andrei! He looks like he needs some cookies with all that milk!

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

How many rounds can you do in 10 minutes of:
Rx
3 Front Squats (100/63 or pick loads)
6 Toes To Bar
9 Double Unders

Rx+
3 Front Squats (155/103 or pick loads)
7 Knees To Elbows 
21 Double Unders

Extra: Snatch drills of any kind or Overhead Squat mobility work.

Saturday, February 9, 2019

Alexa

Alexa

Weighted Chest To Bar Pull-up 2-2-2-2-2..., then

For time in teams of 2:
Rx (solo do 15/30/45)
Run or Row 800 meters
25 Front Squats (pick a challenging load)
50 Deadlifts (same bar)
75 Push-ups
Run or Row 800 meters

Rx+ (35 min cap)
Run 800 meters
50 Back Squats (pick loads; bodyweight if possible)
Run 800 meters 
50 Bench Presses (same bar) 
Run 800 Meters 
50 Deadlifts (same bar)

Friday, February 8, 2019

Kettlebell Swings

Kettlebell Swings

Every 60-90 seconds with small increases do:
Hang Power Clean 1-1-1-1-1... (add jerk if desired), then

How many rounds can you do in 12 minutes of:
3 Handstand Push-ups (25's+ABMAT/15's+ABMAT; 5 rounds strict)
6 Toes To Bar
9 Box Jumps (24/20)

For Rx+ do HSPU's on DB's, Knees To Elbows & jump on 28/24.

Extra: Up to you and/or Muscle Up drills