-200 double-unders. Run 200m every time you miss. 10 min time cap. If you can do 200 reps Unbroken, this takes about 2 minutes.
Partner Workout: 600 calorie row, 50 at a time Alternate six rounds of 50 cal row with a partner. If you don’t have a partner, rest for the exact amount of time it takes you to row 50 cals.
Wednesday Feb 24th, 2016
February 24, 2016 / By j0ssy
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Tuesday Feb 23rd, 2016
February 23, 2016 / By j0ssy
20 min skill work
Every minute, work on a movement from a section (A, B, or C). Try not to do movements from the same section in consecutive minutes. Muscle ups and skin-the-cats are the wild card exception and can be used for any station… for example the workout can simply be muscle ups skin-the-cats on the minute for 20 min.
Every minute, work on a movement from a section (A, B, or C). Try not to do movements from the same section in consecutive minutes. Muscle ups and skin-the-cats are the wild card exception and can be used for any station… for example the workout can simply be muscle ups skin-the-cats on the minute for 20 min.
A
-10 kipping (beat) swing
-10 ring rows (start with shoulders as close to hip level as possible. Place feet on box if needed
-5 strict pull up
-5-10 kipping pull up (chin over bar, chest to bar, hip to bar)
-10 K2E or T2B
-1 rope climb
-1 legless rope climb
B
-30s FLR
-10-15 push up
-10-15 ring or parallette pushup
-5-10 dips
-dumbbell press
-handstand hold
-5 handstand pushup
-handstand walk
-5 plyo pushup
-2 planche pushup
C
-15-20 air squat
-10 cossack squat
-10 deck squat
-10 pistols
-15 hollow rocks
-15 arched body rocks
-30s hollow hold (aim for arms straight, biceps touching
-10 to 20 GHD sit ups
-10 to 20 GHD hip extensions
-8 L-hang Leg raises
-15s L-sit
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Monday Feb 22nd, 2016
February 22, 2016 / By j0ssy
4R
-5 Front squats for mobility with 3 second pause at the bottom of the squat
1) Maintain hook grip on the bar at all times. Try to bring elbows up as if you were rolling the bar back on fingers. If you have weightlifting/powerlifting wrist straps you can use them
2) Anything more than the bar counts as a set
3) can get heavy if quality maintained
Partner Amrap for 14 minutes:
With a partner complete the following (one person working at a time; partition workload how you see fit)
-50 calorie row
-50 thrusters (95/65lbs)
-40 calorie row
-40 thrusters (115/85lbs)
-30 calorie row
-30 thrusters (135/95lbs)
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Sunday Feb 21st, 2016
February 21, 2016 / By j0ssy
8R
Every 90 seconds
3 deadlifts (work up to a heavy set of 3 aiming to hit this your last set)
5R
2 min AMRAP
-10 power snatches (65/50lbs)
-10 toes to bar . Scale to V-up or hollow rock
-Max double-unders (in remaining time)
-2 minute rest-
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Saturday Feb 20th, 2016
February 20, 2016 / By j0ssy
This Sunday at PDXstrength 9:30-11:30 am Open gym & at Noon Free Bootcamp Style Workout to raise some $ for the Lymphoma and Leukemia society for all levels! Bring a friend and workout for a great cause!
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