Wednesday 3-9-16

AMRAP 6 MIN

1+2 / 2+4 / 3+6 / 4+8 etc.... Continue until the 6 min is up

Double Dumbbell Power Snatch (35#/25#)

Dumbbell Thruster (35#/25#)

REST 3 MIN

EMOM 8 MIN

5 HSPUS

* These can be strict or kipping. 

* Work on the efficiency of the movement. Where are your hands placed in relation to the wall. Creating a tri-pod position with the head and hands. Working on the Open standards of the handstand pushup (flexing feet to reach tape line on wall)

* Feel free to measure out the OPEN standards and place a tape mark on the wall to help with getting ready for the possibility of HSPU's coming up in the OPEN soon.  

* Scale down the number of reps every minute so you get a minimum of 35 seconds rest every round.  

* DO NOT hang out on head for more than a couple seconds.  This is not the place to rest and is not safe on the neck.  Come of the wall, shake it out, then kick back up. 

* This is meant to be a skill session more than a strength session. Spend 8 minutes developing the finer skills of the HSPU. 

* If you cannot perform a HSPU, the following scaling options are applied:

1) 30 second HS Hold to a slow lower to headstand. 

2) 2 Wall walks every min (go as high as you can, hold for 10 seconds, then WALK back down)

Our Paleo Zone cooking seminar was a HUGE hit! Thank you to everyone who joined us :)

Tuesday 3-8-16

5-5-5-5-5 
Bench Press [ascending in weight to a 5rm]
Strict Chin Up

- Superset the two movements. So you perform 5 bench press immediately into 5 strict chip ups.  Rest as needed but no longer than 2 min between sets. 
- Scale using a jumping chin over bar into a slow 5 second eccentric negative chin up. 

Then...

Air Squat Test

* AMRAP 60 Seconds of as many air squats as possible! 
* You will first weigh in, then take your bodyweight X number of reps completed in the 60 seconds X 2.  This will give you your power output.  

Our last air squat test. Can you beat your previous POWER OUTPUT?

Monday 3-7-16

5 Rounds for Time
10 DL (225#/155#)
20 Pull ups
30 Wall balls

Saturday 3-5-16

16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

16.2

Friday 3-4-16

21-18-16-14-12-10
Kettlebell swing (70#/53#)
Row for Calories

Where would you put yourself on this curve?

Thursday 3-3-16

Teams of 2
AMRAP 8 MIN
10 Power Cleans (95#/65#)
30 Double unders (10 double under attempts if you don't have double unders.  No singles!)

- Alternate back and forth as partners.  Use one bar.

5:30am getting after it! 

Wednesday 3-2-16

TEAMS OF 2 

4 Laps around building (relay style, one at a time for 4 total laps)

100 Thrusters (75#/55#) (Sets of 10 Unbroken each) 

4 Laps around building (relay style, but athlete who didn't go first last time will go first this time)

140 Burpees (alternating 1 and 1 for all 140 reps)

4 Laps around building (relay style, first athlete) 

200 Wall Balls (sets of 10 unbroken each. Ball may NOT hit the ground, if it does run a 100 meter penalty with your med ball.) 

Our Brother from Arkansas, Bill!