Author / Molanimal

by Molanimal

October 16th, 2018

A. Five sets of:
Power Clean from 2-second Pause at Knee @70-80% of 1-RM Power Clean
Rest as needed

B. Three sets of:
Single Arm Dumbbell or Kettlebell Bench Press x 8 reps each arm @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds

C. Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Rowing

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

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by Molanimal

October 15th, 2018

A. Gymnastics Work:
Four sets @skill-based pace:
1-3 Strict Muscle-Ups
30-40 ft HS Walk
40-50 Double Unders
Rest walk 90 seconds

B. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

C. Complete as many rounds and reps as possible in 9 minutes of:
6 Squat Snatches (135/95lb)
9 Bar-Facing Burpees
12 Pull-ups

by Molanimal

October 12th, 2018

A. Gymnastics Work:
For max reps:
90 seconds of Strict Handstand Push-ups
90 seconds of Strict Chest to Bar Pull-ups
Rest 60 seconds
60 seconds of Strict Handstand Push-ups
60 seconds of Strict Chest to Bar Pull-ups
Rest 60 seconds
30 seconds of Strict Handstand Push-ups
30 seconds of Strict Chest to Bar Pull-ups

B. Five sets of:
Hang Clean x 3 reps
Rest 2 minutes

Build to today’s heavy triple

C. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes, then…

D. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Balls (30/20lb)

E. (Optional Accessory Work) Three sets of:
Single Arm Dumbbell Row x 10-12 reps each arm @2110
Rest 30 seconds
GHD Sit-ups x 15-20 reps
Rest 30 seconds

by Molanimal

October 10th, 2018

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Push Jerk

Suggested loading per set (by %): 60; 70; 70-75; 75; 75-80; 80; 80-85; 80-85

B. Three sets of:
Single Leg Romanian Deadlift w/DBs or KBs x 6-8 reps each leg
Rest 60 seconds
Strict Stationary Dips x 6-10 reps @21X2
Rest 60 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

C. Three sets, each for time, of:
300 Meter Run
15 Box Jumps (30/24″)
5 Sandbag or Medball Over the Shoulder (RX: 150/100 lb)

Rest 3 minutes between sets

D. (Optional Additional Conditioning)
Assault Bike 30 seconds @ 80-85%
Assault Bike 30 seconds @50%
x 20-25 minutes

by Molanimal

October 9th, 2018

(Optional Gymnastics Work)
Four sets, each for time, of:
2-3 Kipping Ring Muscle-Ups
30 Double Unders
2-3 Kipping Ring Muscle-Ups
30 Double Unders
Rest walk 90 seconds between sets

A. Five sets of:
Snatch Grip Behind the Neck Push Jerk x 3 reps
Build to today’s heavy triple

B. Five sets of:
Back Squat x 4 reps @ 30X1 tempo
Rest 2-3 minutes between sets

*Suggested loading (by %): 70, 75, 75-80, 78-82, 80-85

C. Complete as many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Thrusters Left Arm (50/35 lb)
8 Chest-to-Bar Pull-ups
8 Single Arm Dumbbell Thrusters Right Arm
8 Burpees

by Molanimal

October 6th, 2018

Barbell
A. Split Jerk w/Pause in Catch; 50%x3; 60%x3; 70-75%x3x3
(B1-B3 can be completed after the class workout)
B1. Dumbbell Incline Bench Press x 6-8 x 3 sets @20X1
B2. Weighted GHD Hip Extension x 8-10 x 3 sets @3011
B3. Bottom’s Up KB Carry x 75ft/arm x 3 sets

Team workout:
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings
15 Calorie Row, Ski, or Assault Bike

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.