Advanced RX Class:
Weighted Strict Pull-up 5-4-3-2-1
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Advanced RX
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches
E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches
Every 2 mins for 14 mins do:
1 Power Snatch, pick load
1 Hang Squat Snatch, pick load
1 Squat Snatch, pick load
Advanced RX: E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches & 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up
Advanced RX Class:
E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches
Every 2 mins for 14 mins do:
1 Power Snatch, pick load
1 Hang Squat Snatch, pick load
1 Squat Snatch, pick load
Advanced RX: Clean 1-1-1-1-1 & Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, Row & Opt. 2: w/Power Clean
Advanced RX Class:
Clean 1-1-1-1-1
Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, Row
For time:
25 Row Calories
30 Handstand Push-ups
15 Squat Cleans (185#/135#)
30 Toes-to-bars
25 Row Calories
Opt. 2: w/Power Clean
For time:
25 Row Calories
30 Handstand Push-ups
15 Power Cleans (205#/145#)
30 Toes-to-bars
25 Row Calories
Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1 & 3 RFT: Row Calories, Box Jump Overs and Dumbbell Devil Press
Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Squat Clean Thruster 1-1-1-1 & Advanced RX: Half Kalsu
Advanced RX: Squat Clean Thruster 1-1-1-1
Squat Clean Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Half Kalsu
For Time:
50 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.
Photo by @robcwilson
Advanced RX: Squat Clean Thruster 1-1-1-1
Advanced RX: Squat Clean Thruster 1-1-1-1
Squat Clean Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Deficit Deadlift 3-3-3 & 4 RFT: Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups
Advanced RX: Deficit Deadlift 3-3-3
Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups
4 rounds for time of:
5 Deadlifts (275#/185#)
10 Bar Facing Burpees
15 Chest-to-bar Pull-ups
Rest 1 min
Photo by @robcwilson
HOLIDAY SCHEDULE:
- Monday 12/30 Normal schedule
- Tuesday 12/31 CLOSED
- Wednesday 1/1 CLOSED Happy New Year’s!
- Thursday 1/2-1/4 Normal schedule