Workout/Blog

Workout – 22 June 2017

Christy-DB-Snatch

A. Deadlift: 3×6, using tough 8

B. For time:
Row 500m
50 db snatch, 50/35lbs
Run 400m
50 db snatch

C1. DB Skullcrusher: 4×10, add weight
C2. Barbell Curl: 4×10, add weight; rest 45 sec

D. DB Lateral Raise: 3×15

E. Stretch

Open Gym – 21 June 2017

handstand walk

A. Kettlebell Snatch Practice: 3-5 min

B. EMOM for 12 min:
1) 2-3 bar muscle-up
2) 10m handstand walk
3) 5 pistols/leg

C. Spin Bike: 15 min @ light pace

D. Back Extension: 3×15

E. Stretch

Workout – 20 June 2017

rita clean

A. EMOM for 8 min:
HSPU Practice
L1: 5 strict / deficit
L2: 5 negatives
L3: 5 pike push-up / negatives

B. For time:
45 double-unders / 150 singles
45 cleans, 135/95lbs
45 ring dips
45 double-unders / 150 singles

C. Cross Carry: 2 sets

D. Stretch

Workout – 19 June 2017

t2b

A. Back Squat: 4x2x90%

B. Alternating Partner amraps:
amrap in 2 min:
5 burpee
5 toe-to-bar

amrap in 2 min:
7 kettlebell swing, 70/53lbs
14 double-unders / 25 singles

amrap in 2 min:
5 pull-up
7 push press, 95/65lbs

C1. No Money Band Drill: 3×10 w/ squeeze
C2. Ab wheel: 3×10

D. Stretch

Workout – 16 June 2017

jess bar muscle

A. EMOM for 8 min:
Kipping Practice
L1: 2-3 bar muscle-up
L2: 5 c2b pull-up / 5 pull-up
L3: 4 tap swing + 3 negatives

B. Snatch: 3x2x85%; rest 90 sec

C1. Shoulder Press: 3×10, same weight
C2. DB Row: 3×12, same weight; rest 60 sec

D1. Dip: 3xMax
D2. Meadows Kickback: 3×10
D3. DB Curl: 3×15/arm; rest 45 sec

E. Stretch

Workout – 15 June 2017

speal ohs

A. Pause OHS: 4×3 (3 sec pause), add weight

B. MAP-7 session

amrap in 10 min:
Run 75m
7 push-up
10 goblet squat

-rest 2 min-

amrap in 10 min:
21 double-unders / 42 singles
14 walking lunge
7 toe-to-bar

-rest 2 min-

amrap in 10 min:
Row 7 cals
10 wall ball
10 kettlebell swing

C. stretch

Open Gym – 14 June 2017

rope-climbing

A. Kettlebell Snatch Practice: 3-5 min

B. EMOM for 7 min:
2 muscle-up
3 pistol/leg

C. For time:
30 cals Airdyne
3 rope climb
20 cals Airdyne
2 rope climb
10 cals Airdyne
1 rope climb

D1. GHD Sit-up: 3×10
D2. Back Extension: 3×15

E. Stretch

Workout – 13 June 2017

katrin-snatch

A. Deadlift: 3×5, using tough 8

B. For time:
Run 600m
21 hang power snatch, 95/65lbs
21 burpee box jump overs, 24/20″
Run 400m
15 hang power snatch
15 burpee box jumps overs
Run 200m
9 hang power snatch
9 burpee box jump overs

C1. DB Skullcrusher: 3×15, same weight
C2. Barbell Curl: 3×12, same weight; rest 60 sec

D. Stretch

Workout – 12 June 2017

clb cj

A. EMOM for 6 min:
HSPU Practice
L1: 5 strict / deficit
L2: 5 negatives
L3: 5 pike push-up / negatives

B. Every 2 minutes on the minute for 20 min:
Run 200m
2 clean & jerk, 155/105lbs

C. 1-arm Farmer Carry: 3 sets

D. Stretch

Workout – 9 June 2017

toned_DSC5118

A. Back Squat: 4x3x85%

B. Partner workout
3 rounds each, alternating:
7 handstand push-up
14 wall ball, 20/14lbs
then,
3 rounds each, alternating:
7 toe-to-bar
14 kettlebell swing, 70/53lbs

C1. No Money Band Drill: 2×12 w/ squeeze
C2. Ab wheel: 2×10

D. Stretch

Workout – 8 June 2017

A. EMOM for 6 min:
Kipping Practice
L1: 2-3 bar muscle-up
L2: 5 c2b pull-up / 5 pull-up
L3: 4 tap swing + 3 negatives

B. Snatch: 4x2x80%; rest 60 sec

C1. Shoulder Press: 4×8, same weight
C2. DB Row: 4×10, add weight; rest 60 sec

D1. Dip: 4×10
D2. DB Curl: 4×10/arm; rest 30-45 sec

E. Stretch

Open Gym – 7 June 2017

Rowing-C2-rower

A. EOMOM for 10 min:
Even: 10m handstand walk
Odd: 1-3 muscle-up

B1. Feet-elevated Ring Row: 3×10
B2. Push-up: 3×15

C. 4 sets, each for time:
Row 500m
-rest 2 min-

D. GHD Sit-up: 3×10

E. Stretch

Workout – 6 June 2017

A. Pause OHS: 3×3 (2 sec pause), moderate; rest 60 sec

B. MAP-7 session:
amrap in 10 min:
Row 5 cals
7 push-up
9 squat

-rest 2 min-

amrap in 10 min:
16 double-unders / 30 singles
12 walking lunge (6/leg)
8 ring row

-rest 2 min-

amrap in 10 min:
Run 75m
10 wall balls
7 box jump

C. Stretch

Workout – 5 June 2017

rita pc

A. Deadlift: tough 8 or 4×4, using tough 8

B. For time:
21-15-9
power clean, 115/75lbs
lateral burpee

C1. DB Skullcrusher: 3×15, same weight
C2. Barbell Curl: 3×12, same weight; rest 60 sec

D. DB Lateral Raise: 3×15

E. Stretch

Workout – 2 June 2017

Rowing-C2-rower

A. EMOM for 8 min:
HSPU Practice
L1: strict / deficit
L2: negatives
L3: pike push-up / negatives

B. EMOM for 15 min:
1) 15 kettlebell swings, 70/53lbs
2) 1 round of “Cindy”
3) Row 10/8 cals

C. Cross Carry: 2 sets

D. Stretch