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A. Handstand Push-Up
Compare to 12/07/2018 and do it as you did then strict if you can Scaling options:
B. Time:
Compare with 20th of July 2018 and use the same scaling options you used then. Toes to bar scaling options : 1) V ups 2) Knee raises Squat clean scaling options : 1) scale the weight down 2) Power clean to a front squat Handstand push ups scaling options : 1) 1 ab mat 2) box pike push up 3) push ups Squat snatch scaling options : 1) scale the weight down 2) Power snatch to a front squat
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A1. Dual Kettlebell Overhead Press
B.Max Pull-Ups 1 attempt for max reps. If you have at least 3 unbroken Bar Muscle ups then go RX+ and do max reps of Bar Muscle ups Butterfly, kipping and strict will be accepted If you can't do more than 3 than you will be doing max reps of strict ring rows ( feet under the bar, bottom of the ring at hip high ) C. Chelsea Every minute for 30 minutes (30 rounds):
A. Snatch
B. Clean and Jerk
Olympic lifting competition with Olympic lifting rules and standards Each lifter is given three attempts at each of the Snatch and the Clean and Jerk. First, all lifters in a session will complete all three attempts at the Snatch. Then, after a 10 minutes break, all lifters will take three attempts at the Clean and Jerk. The Total of the Best Snatch and the Best Clean and Jerk determine medal or trophy placement. The weight on the barbell only goes up! All lifters who are attempting a certain weight complete their attempts before the other lifters attempt higher weights. Running clock: Start the clock at the start of A and keep it running till the end of both workouts (A and B)
B will start exactly at 30:00 and will finish at 50:00. In teams of 2: A. 8 Rounds for Time:
Synchro burpees This is a sprint relay race style workout. Partner 1 completes a full round, partner 2 joins for the synchro burpees and then partner 2 does the 2nd round with Partner 1 joining for the synchro burpees. Each one, in total, will complete 4 completed rounds. If you finish with less than 30 minutes on the timer you will rest till the start of B (30:00) If you haven't finished by the 30th minute you will stop where you are (score will be total complete rounds + reps of the current round) and you will start B. In teams of 2: B. As Many Rounds and Reps as possible in 20 minutes:
A.21-15-9 Reps for Time
B.21-15-9 Reps for Time
C. For Time:
D1.Every minute, for 5 minutes (5 sets): Front Leaning Rest on Rings for 40 seconds D2.Every minute, for 5 minutes (5 sets): Chinese Plank for 40 seconds facing up A. Skill work : Rope Climb
B. As Many Rounds and Reps as possible in 25 minutes: 5 minutes to warm up and build your movements up to your desired workout weight
C. Cool Down:
A.Every 2 minutes, for 10 minutes (5 sets):
3 Overhead Squats(24X1 tempo) Loads per set (by %): 70, 70, 70, 70, 70+ B.5 Rounds for Time:
C.Every minute for 12 minutes (4 rounds): Minute 1
A.Skill work : Handstand push ups
1) The open standards 2) strict Handstand push up on the wall or on the box 3) kipping Handstand push on the wall Time Cap: 10 minutes Running clock for B,C and D B.Every 90 seconds, for 7:30 (5 sets): 2 Shoulder Presses@ 90-95% From the rack Same weight as B C.Every 90 seconds, for 7:30 (5 sets): 4 Push Presses From the rack Same weight as B D.Every 90 seconds, for 7:30 (5 sets): 6 Power Jerks From the rack E.As Many Rounds and Reps as possible in 12 minutes:
6 alternating sets, starting a set every 2 minutes, of:
A1. 6 Back Squats @ 65% (30X1 tempo) A2. 3 Front Squats mini deload week mid cycle: ALTERNATING EMOM B.For Time: Death March50 meters@ 40/20 lbs 40 Barbell Hip Bridges@ 40/20 lbs 30 Toes to Bars 40 Renegade Rows @ 40/20 lbs 50 Dumbbell Floor Presses@ 40/20 lbs In teams of 2:
A.3 Rounds for Time: 60 Wall Ball Shots@ 20/14 lbs Row500 meters Rest 3 mins then In teams of 2: B.2 Rounds for Time: 100 Double-Unders 40 Toes to Bars Rest 3 mins then In teams of 2: C.3 Rounds for Time: 60 Hang Power Cleans@ 115/80 lbs Run400 meters Rest 3 mins then In teams of 2: D.2 Rounds for Time: 30/20 Calories of Assault Bike 40 Front Squats@ 115/80 lbs |
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