Toes to bar

Tuesday, April 17, 2018

Skill: Minutes 0:00 – 5:00:
7 Strict Ring Dips
7 Horizontal Ring Rows – Place Feet on 20″ Box
Minutes 5:00 – 10:00:
10 Second Ring Support Holds
20 Hollow Rocks
Minutes 10:00 – 15:00:
10 Bent Over Dumbbell Rows each arm
20 Arch Rocks

Workout: 4 Rounds:
1:00 Kettlebell Swings (RX+ 70/53) (RX 53/35)
1:00 Toes to Bar
1:00 Thrusters (RX+ 115/85) (RX 95/65)
1:00 Rest

Tuesday, March 27, 2018

Skill: Every Minute on The Minute for 9 Minutes of:
Minute 1 Ring Support (:30-:45)
Minute 2 Bar Hang (:50)
Minute 3- Supermans X 25-30 Reps

Workout: Every Minute of The Minute for 20 Minutes of:
Minute 1 15 Slam Balls (30,20)
Minute 2 10-15 Toes to Bar
Minute 3 20,16 Calories on Airdyne
Minute 4 10 Plyo Push Ups (45,25)

Wednesday, February 21, 2018

Strength: 12 Minutes to find a 1 Rep Max Clean and Jerk
*Perform 8 Toes To Bar before each attempt

Workout: 6 Minute Ladder Climbing by One Rep Each Round Completed
1 Front Squat (135/95)
1 Handstand Push Ups
2 Front Squat
2 Handstand Push Ups
3 Front Squat
3 Handstand Push Ups
etc.

Wednesday, February 7, 2018

Skill: Every Minute on The Minute for 10 Minutes
Odd – 3 Wall Walks
Even – 8 (each leg) Overhead Single Leg Box Step-ups (25,10 Plate)

Workout: 6 Rounds For Time of:
10 Power Snatch (75,55)
10 Toes To Bar
20 ft. Overhead Walking Lunge Steps (75,55)

Friday, February 2, 2018

Workout: “Open Test”
As Many Rounds and Reps as Possible in 20 Minutes of:
50 Wallballs (20,14)
50 Double Unders
40 Box Jumps (24,20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145,100)
20 Jerks (145,100)
10 Snatches (145,100)
10 Ring Muscle-ups

Thursday, January 11, 2018

Skill: Every Minute on the Minute for 7 Minutes:
2 Chest to Bar Pull Ups + 2 Toes To Bar + 2 Bar Muscle Ups

Workout: 4 Rounds for Time of:
30 Alternating Dumbbell Power Snatches (50,35)
20 Dumbbell (10,5) Box Jumps, STEP downs (24”,20”)
10 Dumbbell Shoulder to Overhead (50,35)

Wednesday, January 3, 2018

Skill: Every Minute on the Minute for 10 Minutes
Odd :20 seconds of Kipping Pull-ups
Even :20 seconds of Toes to Bar

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
3 calories Airdyne
8 Pistols (alternating legs)
6 Power Snatches (95,55)
6 calories Airdyne
8 Pistols (alternating legs)
6 Power Snatches (95,55)
*add 3 calories each round