Saturday, March 2, 2019

When the workout (or the week) comes to a close…

When the workout (or the week) comes to a close…

How many rounds can you do in 30 minutes in teams of 2 of:
700 meter Run or Row
9 Handstand Push-ups (25's+ABMAT/15's+ABMAT; 1st round strict)
15 Knees To Elbows 
21 Burpees

800 meter Run 
9 Bar Muscle Ups
15 Handstand Push-ups (45's+10's+ABMAT/45's+ABMAT; 1st rd strict)
21 Target Burpees

If going solo do 5/8/11 reps.

Thursday, February 28, 2019



Handstand Drills (add Double Under drills if needed), then

How many rounds can you do in 3 minutes of:
3 Deadlifts (185/123 or pick load)
6 Push-ups
9 Air Squats

Rest 1 minute after each 3 minute interval. 
Repeat 5 times total. Rounds carry over into the next interval - final sum total is the score.

For Rx+ use 225/153 or more & wear a vest.

Extra: RDL/Push Press 5-5-5-... (not all out; no belts)

Saturday, February 23, 2019



Weighted Chest To Bar Pull-up 1-1-1-1-1..., then

How many rounds can you do In 19 minutes of:
7 Deadlifts (pick load)
5 Hang Power Cleans (same bar)
3 Shoulder To Overhead* (same bar)

Begin the workout with 1 mile Run or Row. 

For Rx+ run 1.5 miles and use at least 135/83. 
Go in teams of 2 if desired.

* - For Shoulder To Overhead: Push Presses, Push Jerks and Split Jerks are acceptable.

Wednesday, February 20, 2019

Box Jumps

Box Jumps

Five rounds for max reps of:
20 seconds of Chest To Bar Pull-ups
40 seconds of Rest 
20 seconds of Weighted Lunges (45/25)
40 seconds of Rest

For Rx+ do Ring Muscle Ups & Pistols (mix and match if needed),

With a continuously running clock do:
1 Thruster on the 1st minute (100/63 or pick loads)
2 Thrusters on the 2nd minute 
3 Thrusters on the 3rd minute...

Continue as long as possible. Fraction sets if needed. 
For Rx+ use 135/83.

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