Saturday, June 29, 2019

Sawyer & Eric rowing. Not sure what Michelle is summoning.

Sawyer & Eric rowing. Not sure what Michelle is summoning.

Front Squat 3-3-3-3-3..., then

For time:
Rx (in teams of 2; solo either do 1/2 or the whole thing) 25 min cap
800 meter Run or Row
60 Air Squats 
40 Push-ups 
20 Knees To Elbows.
40 Push-ups 
60 Air Squats 
800 meter Run or Row

Rx+ (try it in a vest if you can and are feeling adventurous)
700 meter Run 
50 Air Squats 
30 Hand Release Push-ups 
10 Bar Muscle Ups 
30 Hand Release Push-ups 
50 Air Squats 
700 meter Run

Friday, June 28, 2019

Tiffany

Tiffany

Dumbbell Bench Press 7-7-7-7-7... +
Strict Pull-up 7-7-7-7-7... (weighted if possible), then

How many rounds can you do in 10 minutes of:
12 One Arm Snatches (total reps; pick loads)
24' Weighted Lunges (same load; 12' turnaround)

For Rx+ do Overhead Walking Lunges (switch at turnaround or do the opposite arm each set).

Extra: Up to you/Mobility/Rowing/Running

Thursday, June 27, 2019

Strict Pull-up work

Strict Pull-up work

RDL/Push Press 5-5-5-5-5... (unbroken; no belts) and Core Training (L-sits, Windshield Wipers, Hollow Rocks), then

How many rounds can you do in 12 minutes of:
Rx
12 Double Unders
12 Sit-ups
12' Rope Climb 1 ascent.

Rx+
30 Double Unders
20 Sit-ups
1 Rope Climb (legless; from seated for men)

Extra: Muscle Snatch + Power Snatch + Squat Snatch practice

Wednesday, June 26, 2019

When the workout got you…

When the workout got you…

Deadlift 3-3-3-3-3... and Climbing Board, then

In 15 minutes:
Rx
75 Calorie Row (60 for ladies)
50 Swings (55/35)
25 Handstand Push-ups (10 strict; 15's+ABMAT/10's+ABMAT)
Max rep Chest To Bar Pull-ups in time remaining.

Rx+
90 calorie Row (70 for ladies)
60 Swings (more weight)
30 Handstand Push-ups (10 strict; on DB's)
Max rep Ring Muscle Ups in time remaining.

Extra: Handstand & Double Under/Triple Under Drills. 1 or 2 attempts at max HS walk (with turnarounds if possible every 30-40 feet).

Tuesday, June 25, 2019

Veronica

Veronica

Quickly build up to: Hang Power Clean 1-1-1-1-1... (no belts; jerk optional), then

Five rounds for time of:
Rx (25 min cap)
9 Hang Power Cleans (pick loads)
15 Burpees
21 Wall Balls

Rx+ (30 min cap)
10 Power Cleans (115/73 or more; pick loads)
20 Burpees
30 Wall Balls
Rest 2 minutes after each round

Extra: Rope Climb or Muscle Up practice for 10-15 minutes.

Monday, June 24, 2019

Aldo

Aldo

Every 60 seconds with the same loads for 10 minutes do:
Power Snatch + Paused Overhead Squat or
Power Snatch (no ft movement) + Squat Snatch (unbroken),

If time permits & you have more left in the tank - do a couple more heavier Power Snatches or Squat snatches.

How high up the ladder can you go in 11 minutes of:
1 Strict Pull-up
1 Shoulder Press (pick DB's/KB's)
1 Front Squat (same load)
2 Strict Pull-ups
2 Shoulder Presses
2 Front Squats
3...3...3...4...4...4...5...

Extra: Back Squat 2-2-2-2-2-2... (first rep paused for 5 seconds; no belts, not all out).