Monday, December 10, 2018

 Siena

Siena

Deadlift 2-2-2-2-2... + Core work (dr. flags/rollouts/plank holds), then

How high up the ladder can you go in 10 minutes of:
1 Piston Presses (each side; pick load)
1 Weighted Step Ups (each side; same loads)
1 Toes To Bar 
2 Piston Presses (each side; pick load)
2 Weighted Step Ups (each side; same loads)
2 Toes To Bar 
3...3...3...4...4...4...5...

For Rx+ use at least 40's/25's & do strict Toes To Bar.

Extra: Front Squat 3-3-3-3-3...

Saturday, December 8, 2018

 Sylvia

Sylvia

For time in teams of 2 (solo do 1/2 reps)
Rx
800 m Bumper Run (25/15)
60 Squats (25/15)
40 Handstand Push-ups (10's+ABMAT/ABMAT; strict)
20 Chest To Bar Pull-ups 
40 Handstand Push-ups (kipping is ok if not scaling)
60 Air Squats 
800 m Run or Row

Rx+
800 m Bumper Run (45/25)
60 Squats (45/25)
40 Handstand Push-ups (15's+ABMAT/10's+ABMAT; strict)
20 Bar Muscle Ups 
40 Handstand Push-ups (kipping is ok if not scaling)
60 Air Squats 
800 m Run or Row

Thursday, December 6, 2018

 Fernan

Fernan

Practice Overhead Lifting & Mobility:
Shoulder Press x1 + Push Press x1 + Push Jerk x1, then

How many rounds can you do in 12 minutes of:
Rx
5 False Grip Strict Pull-ups
10 Lunges (each side; walking or in place)
15 Double Unders

Rx+
5 Ring Muscle Ups (4 for ladies)
15 Pistols (alternating, total reps)
50 Double Unders

If scaling do 10 Ring Rows (total reps; false grip & slow if possible), partial lunges or step ups & 2x single unders.

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

Tuesday, December 4, 2018

 Ben

Ben

Dumbbell Bench Press 10-10-10-10-10... superset with Climbing Board workout, then

How many rounds can you do in 10 minutes of:
10 Wall Balls 
10 Renegade Rows (total reps, pick loads)
1 Rope Climb

For Rx+ use at least 40's/25's & climb legless (from seated for men).

If scaling: use a lighter ball, do bent over 1 arm rows if needed & do 1 or 2 rope pulls instead of climbs.

Extra: Handstand & Double Under drills

Monday, December 3, 2018

 Victoria

Victoria

Every 60-90 seconds with small increases do:
Power Snatch + Paused OHS 1-1-1-1-1... or
Squat Snatch 1-1-1... (paused at catch or do an extra OHS), then

How many rounds can you do in 11 minutes of:
7 Box Jumps (24/20)
7 Toes To Bar
7 Swings (55/35)

For Rx+ jump on 28/24, do Knees To Elbows & use more weight.

If scaling: jump/step up to a shorter box, do Knee Ups & swing less weight.

Extra: Front Squat 4-3-2-1 reps at the same loads.