Community. Coaching. Caring.
Front Squat 3-3-3-3-3Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Push-ups
Muscle-up PracticePractice muscle-ups
Scale to false grip pull-ups, ring dips, or MU progression/practice.
For time:
10 Muscle-ups
30 Box Jump Overs (24″/20″)
1000m Row
5 Muscle-ups
15 Box Jump Overs
500m Row
3 rounds for time of:
20 Banded Good Mornings
20 Hollow Rocks
*Use Green (M) / Blue (W) for banded GM
On the Minute for 10 Minutes
Odd: Max Unbroken Touch and Go Power Snatches (135, 95)
Even: 4 Muscle Ups/15 pull ups
Even minutes (2, 4, 6, 8, 10) choose either 4 MU or 15 Pull-ups for RX. Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU/2 Strict Pull-ups.
Every 1 min for 10 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
Team up. EMOM both partners will complete this complex. One goes in first 30 sec., other partner goes in second 30 sec.
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
From the rack, 15 min. max
Complete as many rounds as possible in 20 mins of:
5 Pull Up (Chest To Bar)s
10 Ring Dips
15 Overhead Squats, 95 lbs
For OnRamp grads: scale to 15 min. and sub ring row, push ups.
As a Team of 2 Complete For Time:
1500m Row
30 Burpee Box Jumps (24"/20")
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Medicine Ball Run (20#/14#)
* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball.
Post total time.
A single set of Strict Pull-ups for max reps.
Pre WOD. One max effort set. Work in during Push Press
3 rounds, 1 min per station, of:
Shoulder-to-Overhead, 95/65 lbs
Double Under
Air Squat
Rest 1 min
Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Front Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack 20 min to squat.
5 rounds for time of:
7 Squat Cleans, 155 lbs
14 Kettlebell Swings, 1.5 pood
Quickly warm-up your clean. OnRamp grads scale to a PC or HPC.