MONDAY WORKOUT

Practice 10 Minutes:

Rope Climbs - Work on your footwork when climbing, using your legs to help move you up the rope after locking in your feet. If you are really proficient at Rope Climbs, practice getting more efficient at Legless Rope Climbs (work on using a kip).

Then...

Strength Endurance 15 Minutes:

Back Squat Max Reps in 2 Minutes @70%

*Warm up to 70% of your 1RM Back Squat (the number you just established a couple of weeks ago). The goal is to get 15+ reps in 2 Minutes. You may use a rack, and may rack the barbell at any time, but your time doesn't stop when you do, so use then entire 2mins, and get those reps in.

Then...

As Many Rounds As Possible in 5 Minutes:

5 Burpees

10 Banded Good Mornings (Medium Green Band/Light Red,Purple Band)

*For the Good Mornings, you will stand on the band with both feet, bend down and pull the band over your head... this will count as your first rep IF you are in the proper position when you pull the band over your head, and actually perform a Good Morning on the way up.

MONDAY WORKOUT

Gymnastic Strength 15 - 20 Minutes
Strict Pull-ups
5 - 3 - 1 - 1 - 3 - 5 (6 - 4 - 2 - 2 - 4 - 6 if using bands)

*This will be similar to last week, the difference being: this week there is no Chest2Bar requirement, just get your chin over. Go as heavy as you can, but try not to miss any reps.


Then...


4 Rounds For Time:
250m Row
L Hold for 25 Seconds (hang from rig in an L Sit... let's work that grip)
15 Good Mornings (44/33... just the bars)

**7 Minute Cut-off**

"DIRTY" THURSDAY

There's a 30th birthday at Hydro today. Shannon Lane... this WODs for you!!!

"Dirty Thirty"
30 Box Jumps (24"/20")
30 Jumping Pull-ups
30 Kettlebell Swings (53/35)
30 Walking Lunges
30 Knees2Elbows
30 Push Press, (45/35)
30 Good Mornings (45/35)
30 Wall Ball Shots (20#/14#)
30 Burpees
30 Double Unders

*We will scale where appropriate today, so you can complete the workout in a timely manner. Above all, have fun with this workout guys! :-)

SUNDAY

12 Minutes:
Work on Kipping on Bars & Rings (Pull-ups, Muscle-ups, Bar Muscle-ups, etc...)
Don't do a ton of reps, just work technique, trying to really nail down how you can make your Kipping more efficient and/or effective. If you hop on the rings, really work the transition for the Muscle-up.


A little team building before Labor Day!
In Teams of 2 For Time:

100 Good Mornings w/Bar (45/35)
100 Ring Rows (Must lock-out, and must pull to chest)
100 Pistols (Partner assisted)
10 x 100m Shuttle w/Kettlebell (53/35)

*You may break up the work anyhow, and you may alternate between movements. Only one person works at a time. Your partner may assist you in standing up from the Pistols. You may carry the Kettlebell however you wish, but you may not rig up any type of straps, slings, or other variables (I know some of you are very creative), and you may not carry it in your pocket (laugh, but it's been tried).

WEDNESDAY

12 minutes of Handstand Walk practice.
Start by doing Handstands on the wall, and get progressively further away from the wall. You will start having to take a couple of “steps” with your hands to get to the wall. Eventually, you will get confident enough to try some free standing Handstand Walks, without the use of the wall. The goal for today is to get at least 1 – 2 mats (4’ – 8’) of Handstand Walking, without falling. This progression is courtesy of Carl Paoli’s awesome gymnastics seminar we attended… great guy. :-)

Then…

4 Rounds For Time:

20 Double Unders (*10 Double Under Attempts*)
16 Overhead Walking Lunges (45/25)
12 Good Mornings (45/25)
8 Front Squats (165/115)


*For the Double Unders, if you don’t have them consistently enough to do t> full 20 every round, you will do 10 ATTEMPS per round. This means, you will try to get a Double Under 10 times, and even if you miss, the “rep” will count. Stay legit, and only count actual attempts. The OH Walking Lunges, and the Good Mornings, will be done with a 45#/25# plate. For the Good Mornings, hold the plate behind the neck. The Front Squats must be Cleaned from the floor, no using the rack. A Squat Clean would count as your first Front Squat, if you choose to do it.

**CHALLENGE**
We have a few heavy sandbags in the corner, behind the cubes, by the front door. They are approximately 70# bags. Let’s see if we can get a few brave souls to try the above workout with the sandbags, in place of the plate. For the Lunges, it would be held on the shoulder, or across the shoulders behind the head. For the Good Mornings, it would be held across the shoulders behind the head.