Saturday, August 3, 2019

Rob

Rob

Power Clean + Hang Power Clean + Jerk 1-1-1-1-1, then

Rx
How many rounds can you do in 20 minutes of:
10 Burpees 
20 One Arm Snatches (35/25 or pick load)
30 Air Squats

Rx+
Every minute on the minute for 20 minutes do:
10 Target Burpees

If you can not sustain the pace - score is the number of minutes completed. If you finish 20 minutes - start adding 1 Burpee each minute to 11-12-13... and so forth until you can not finish the minute.

Thursday, August 1, 2019

Post workout snacks?

Post workout snacks?

Every 2-3 minutes with small increases do:
Back Squat 5-5-5-5-5..., then

How high up the ladder can you go in 9 minutes of: 
1 Strict Pull-up 
1 Thruster (pick your DB's/KB's)
2 Strict Pull-ups
2 Thrusters 
3...3...4...4...5...

For Rx+ do Ring Muscle Ups & Devil Presses (pick your DB's, 30's/20's minimum).

Extra: DB Bench Press & Pullovers 8-8-8-8-8...

Wednesday, July 31, 2019

What’s wrong with this picture?

What’s wrong with this picture?

RDL/Push Press 5x5 & Weighted Chest To Bar Pull-up 5x5 (at the same loads; no belts for barbell work), then

For time (15 min cap):
Rx
50 Double Unders 
40 Wall Balls 
30 Double Unders 
20 Wall Balls 
10 Double Unders

Rx+
100 Double Unders 
50 Wall Balls 
100 Double Unders 
50 Wall Balls 
100 Double Unders

Extra: Deadlift 3-3-3-3-3... (no belt, not all out, off elevation if desired)

Tuesday, July 30, 2019

Tuesday Feels…

Tuesday Feels…

Mobility, then

Three rounds for max reps of:
45 seconds of Rowing (calories)
45 seconds of Rest 
45 seconds of Push-ups 
45 seconds of Rest 
45 seconds of Swings (55/35)
45 Seconds of Rest 
45 seconds of Lunges 
45 seconds of Rest 
45 seconds of Sit-ups
45 seconds of Rest

Extra: Barski Snach or Overhead Squat 3-3-3...

Monday, July 29, 2019

Yay, it’s Monday! Time to get after it!

Yay, it’s Monday! Time to get after it!

Sumo Deadlift 3-3-3-3-3... + Rope Climbing practice (including legless), then

How high up the ladder can you go in 9 minutes of:
1 Pull-up 
1 Front Squat (100/63)
2 Pull-ups 
2 Front Squats 
3...3...4...4...5...

For Rx+ do Chest To Bar Pull-ups & use 135/83.

Extra: Back Squat 3-3-3-3-3...

Saturday, July 27, 2019

IMG_6688.JPG

Practice the movements and/or quickly build up to Power Snatch 3-3-3..., then

How many rounds can you do in 25 minutes of:
10 Power Snatches (pick a challenging load)
20 Push Presses (same bar)
30 Deadlifts (same bar)
40 Burpees

Begin the workout with 1 mile Run or Row for Rx and 1.5 mile Run or Row for Rx+.

Go solo or in teams of 2.

Friday, July 26, 2019

Pull-up work

Pull-up work

Every 60-90 seconds with small increases do:
Hang Clean 1-1-1-1-1... (Jerk optional), then

How many rounds can you do in 10 minutes of:
Rx
20 Double Unders 
10 One Arm Snatches (total reps; pick loads)

Rx+
5 Ring Muscle Ups (4 for ladies)
20 One Arm Snatches (total reps; 55/35)
50 Double Unders

Extra: Bench Press 7-7-7-7-7... + Climbing board.