Thursday, August 16, 2018

  Beth

Beth

How many rounds can you do in 20 minutes of:
 Rx
  10 Ring Dips
   15 Burpees
    20 Air Squats
    25 Double Unders

 Rx+
  10 Ring Muscle Ups (7 for ladies)
   20 Burpees
    30 Air Squats
     40 Double Unders

If time permits - spend some time stretching after the workout - glute & shoulder with a ball, hamstring with band & straddle.

Extra: Work on a weakness of choice (muscle ups or pull-ups if not doing Rx+).

Wednesday, August 15, 2018

  Sam

Sam

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

How high up the ladder can you go in 9 minutes of:
 1 Handstand Push-ups (25's+ABMAT/10's+ABMAT; first 5 rds strict)
  1 Box Jump (24/20)
   2 HSPU's
    2 Box Jumps
     3...3...4...

For Rx+ do HSPU's on 45's+ABMAT/25's+ABMAT & jump on 30/24.

Extra: Climbing board

Tuesday, August 14, 2018

  Peggy

Peggy

Every minute on the minute for 20 minutes alternate between:
 Push Press x3 reps on one minute and Chest To Bar Pull-up + Pull-up + Toes To Bar (or BMU+CTB+TTB for Rx+) on the other (scale to 3 banded pull-ups or 5 ring rows if needed), then

How many rounds can you do in 7 minutes of:
 Rx
  7 Sumo Deadlift High Pulls (55/35)
   7 Wall Balls

 Rx+
  7 Sumo Deadlift High Pulls (75/53)
   7 Thrusters (75/53)

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

Saturday, August 11, 2018

  Nandar & Ana doing some maths or probably just writing down the workout.

Nandar & Ana doing some maths or probably just writing down the workout.

Shoulder Press 3-3-3-3... superset with Chest To Bar Weighted Pull-up 3-3-3-3..., then

How many rounds can you do in 13 minutes of:
 1 Power Snatch (use the same bar or pick load)
  3 Toes To Bar
   5 Hand Release Push-ups

Begin the workout with an 800 meter Run.

For Rx+ wear a vest the entire time (13 mins, not the superset).

Friday, August 10, 2018

  Tactical

Tactical

Work on Shoulder Presses (DB's) or Depth HSPU's in sets of 5 and core work: Rollouts/Dragon Flags/Windshield Wipers (sets of 3-5 reps) for 15-20 minutes, then

How many rounds can you do in 15 minutes of:
 Rx
  5 Ring Dips
   10 Swings (55/35)
    15 Sit-ups

 Rx+
  5 Ring Muscle Ups (3 for ladies)
   15 Swings (55/35 or more weight)
    25 Sit-ups

Extra: work on skill or weakness of your choice