Toes to bar

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

Monday, December 18, 2017

Skill: Every 2 minutes for 10 minutes perform:
2 strict Toes to Bar + 2 Bar Muscle Ups + 2 Kipping Toes To Bar

Workout: Climb the Ladder for 10 Minutes of:
6 Calorie Row
2 Front Squats (115/85)
8 Calorie Row
4 Front Squats
10 Calorie Row
6 Front Squats
etc. adding 2 to each round for both movements

Monday, December 3, 2017

Strength: Deadlifts
6 x 6 Climbing from 50% of your 1RM
In between sets perform 10 Hollow Rocks + 15 Double Unders

Workout: 4 Rounds for Time of:
10 Toes to Bar
15 Hang Power Snatch (75/55)
400m Run
40 Unbroken Double Unders

Accessory: 
100 Hollow Rocks
100 Arch Rocks