Best LOL Content

  • Monday, September 18, 2017

    WARM-UP: 
    4x
    200-meter row
    20 PVC pass-throughs
    20 jumping jacks
    20 dumbbell push presses 

    TEKKERS:
    10:00
    Snatch technique work using 135# or less 

    CONDITIONING:
    Advanced
    AMRAP in 15:00
    Hill sprint
    10 power snatches, 115#/85#
    5 muscle-ups 

    Intermediate
    AMRAP in 15:00
    Hill sprint
    10 power snatches, 95#/65#
    1-3 muscle-ups or 3-5 chest-to-bar pull-ups and 3-5 dips

    Beginner
    AMRAP in 10:00-15:00
    Hill sprint or 200-meter run
    10 hang power snatches, PVC-55#
    3-5 ring rows and 3-5 push-ups 

    ACCESSORY:
    Advanced
    3x
    1:00 accumulated hollow hold 
    30 hollow-to-reverse sit-ups 

    Intermediate
    3x
    1:00 accumulated hollow hold 
    20 hollow-to-reverse sit-ups 

    Beginner
    3x
    0:30-1:00 accumulated hollow hold 
    15-30 sit-ups 

    MOBILITY:
    3x
    1:00 – cobra pose 
    1:00 each side – triangle pose
    1:00 each side – couch stretch
    1:00 – barbell IT band smash
    oreo5
  • Tuesday, March 21, 2017

    Back squat
    1x3 325#
    1xAMRAP 325#x4

    3x10
    Pause front squats(above parallel)
    165#

    CONDITIONING:
    Advanced
    2 x AMRAP in 8:00, rest 2:00 in between
    10 front squats, 95#
    5 broad jumps
    10 box jumps, 24"
    8rds +1

    And if you ask me @sandyw it was 7rds+. I can not confirm the +15
    Lol

    2:00 plank
    25 hollow rocks
    25 reverse sit-ups
    1:30 plank
    20 hollow rocks
    20 reverse sit-ups
    1:00 plan
    15 hollow rocks
    15 reverse sit-ups
    SandyW
  • Tuesday, January 10, 2017

    WARM-UP/PREP:
    2x
    25 air squats
    20 walking lunges
    2:00 – bottom of the squat

    CONDITIONING:
    Advanced and Intermediate
    AMRAP in 15:00
    300-meter ski
    30 double-unders
    10 dumbbell hang power cleans
    10 dumbbell push presses

    Beginner
    AMRAP in 10:00
    200-meter ski
    20 pogos
    10 dumbbell hang power cleans
    10 dumbbell push presses

    ACCESSORY:
    3x
    200-meter run
    30 butterfly sit ups
    10 hollow rocks

    MOBILITY:
    4x
    1:00 – cobra pose
    1:00 each side – triangle pose
    2:00 each side – pigeon pose 
    I usually do slam balls as an alternative to the ski erg...is that a good sub or do you have better ideas? 
    That's a good sub.
    Sticking a rusty nail in your eye might be a good sub too. Same stimulus.
    buffedout
  • Tuesday, December 20, 2016

    Back squats
    130# x 10, x 19

    Front Squat
    3x5 10 sec descent
    55#

    5rds
    1:00 prowlers
    10 burps
    10 walking lunges 35#
    3:00 rest

    @tapodaca you did back squats...dead lifts are when you pull the bar off the ground
    tapodaca
  • Saturday, July 23, 2016

    w/Big D
    5 rds
    20-second front rack hold, 275# (well, this was bullshit uncomfortable)
    ~80-meter suitcase carry, 95#
    50 flutter kicks
    ChadG
  • Monday, March 21, 2016

    9:25
    320#, 12/9
    Bathroom break
    275#, 6
    Masters 1 scaling right there. Masters 2+ you don't have to worry about making it to the bathroom.
    tapodacaMNtiger73
  • Thursday, March 3, 2016

    STRENGTH:
    Press
    1 x 8, 1 x AMAP
    40# x11

    CONDITIONING:
    With a partner
    5 rounds
    10 light medicine ball two-hand chest pass
    10 burpees
    6# ball

    TIME: 14:37
    LaurenChiara
  • Wednesday, March 2, 2016

    PREP:
    3x
    10 arm circles, forward and backward
    10 arm swings, front to back
    10 bandy presses
    10-meter bear crawl, forward and backward

    STRENGTH:
    Press
    1 x 8, 1 x AMAP

    Beginner
    3 x 8-10

    CONDITIONING:
    With a partner
    3-5 rounds
    10 light medicine ball two-hand chest pass
    15 burpees

    ** Medicine ball pass can be into a wall if no partner is available
    ** Burpees can be scaled for partner’s ability

    ACCESSORY:
    Advanced and Intermediate
    2x-3x
    5-10 dips w/5-second engaged hold at bottom
    10-20 perfect tempo push-ups (4-second eccentric/down phase)

    Beginner
    2x-3x
    Jump to support w/15-30-second hold at top
    10-20 tempo push-ups (4-second eccentric/down phase)

    MOBILITY:
    Calf stretch
    Upward dog
    Shoulder distraction
    Triceps stretch
    sdbpa298
  • Friday, February 26, 2016

    Scaled 16.1Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. Racked barbell lunge
    8 burpees
    25-ft. Racked barbell lunge
    8 jumping pull-ups

    Men lunge 45lb bar only


    4r +2 lunges =106 re-run Monday pm after Yoda's advice and squeezed a couple of more scaled reps, new score
    =113

    Thanks @Yoda

    Mark
    YodaTaciturn
  • Wednesday, January 20, 2016

    w/Big D
    Pause squats
    3 x 245 x 3

    Class workout
    5 x 3:00 rds, rest 2:00
    15 seconds - burpees
    5-second rotation
    15 seconds - lateral box step-overs
    5-second rotation
    15 seconds - hillbilly prowler
    49/53/54/50/56 - 262 reps
    Couple questions:

    1. "10-meter bear crawl => vault => 100-meter run": What is vault?

    2. "5-second rotation": What is this? Spin and get dizzy? :)
    We have a gymnastics vault that we occasionally ask the clients to jump over.
    You have 5 seconds to rotate to the next station. @lounatic leave the jokes to us.
    :|
    lounatic