Skills and drills:

- Overhead squat:  7-7-7-7 (sets across)  - Focus on form and depth.

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…continuing as long as you are able.  Use as many sets each minute as needed to complete the required number of pull-ups.

Post weight / rounds completed to comments.

Skills and drills:

- L-sits:  Begin by working on holding one with your legs straight out in front of you on the parallettes; hold for max time.  If you have that, progress from that position into a handstand on the parallettes.  I will have at least one set of parallettes in the Big House in the morning.

For weight:

- Deadlift:  5-5-5

- Squat clean:  3-3-3

- Squat clean and jerk:  1-1-1

All sets are sets across.  These movements should provide a natural progression to the full clean and jerk.

Post L-sit results / weight to comments.

Welcome back from the weekend!  Hope you brought your buckets because it’s time for…

“Fight Gone Bad”

Three rounds for reps / calories of:

- Wallball (20#/14#) (reps)

- Sumo deadlift high pull (75#/55#) (reps)

- Box jump (20″) (reps)

- Push press (75#/55#) (reps)

- Row (calories)

Perform each exercise for one minute and then rotate to the next station.  Once you are complete with all five stations, rest for one minute before beginning the next round.  Continue this until all three rounds are complete.  This workout should take exactly 17 minutes to complete with a continuously running clock (work 5:00, rest 1:00, work 5:00, rest 1:00, work 5:00).  Keep track of calories for the row and reps for all other exercises.  Add all of these together for all three rounds to get your total score.

Post total score to comments.

Rest; make up WODs as needed.

I posted a nutrition page on the right side.  It has some good information for your reading pleasure.  I will post more links regarding nutrition as I find them.

As many rounds as possible in 12 minutes of:

- 10 x wallball (20# / 14#)

- 10 x GHD sit-up

Post total and partial rounds completed to comments.

Skills and drills:

- Thruster 1RM.  Focus on good form and hip extension.

For time:

- 5 x muscle-up / 10 x double-under

- 4 x muscle-up / 20 x double-under

- 3 x muscle-up / 30 x double-under

- 2 x muscle-up / 40 x double-under

- 1 x muscle-up / 50 x double-under

- Scale for muscle-ups = 2:1 ring pull-ups and ring dips or 4:1 regular pull-ups and dips.  Scale for double-unders = 3:1 single-unders.

Post weight / time to comments.

Skills and drills:

- Max consecutive handstand push-ups.  If you can’t go all the way to the floor, put an abmat under your head.  If you don’t have that, put your feet on a bar in a squat rack to assist or put your feet on a box to further scale it.  If you don’t have handstand push-ups at all yet, get against a wall and hold the handstand position to start building capacity.

For time, row 6 x 500m intervals:

- Rest time = work time (if it takes you 1:50 to row the first 500m interval, start your second interval 1:50 after you finish your first one).

Post reps / splits to comments.

Skills and drills:

- Double-unders:  Continue working on stringing multiples together

For weight:

- Shoulder press:  1-1-1-1-1

- Push press:  3-3-3-3-3

- Push jerk:  5-5-5-5-5

All sets are sets across.  Each movement should help increase your effectiveness and efficiency at moving the load (the weight for your 1RM shoulder press should roughly be the same weight you use for your 3RM push press and your 5RM push jerk). 

Post reps / weights to comments.

“Helen”

3 rounds for time of:

- Run 400m

- 21 x kettlebell swing (53#)

- 12 x pull-up

Post time to comments.

Rest; make up WODs as needed.