Author: snoridgecf
Adv RX: EMOM for 10 mins: Squat Clean & AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run
Team WOD Pt. 1: Hang Squat Clean 1RM in 6 min. & Team WOD Pt. 2: FT: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner Run
Team WOD Pt. 1:
Hang Squat Clean 1RM in 6 min.
Record your best Hang Squat Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* As a team of 2, share a bar and each find a 1RM in 6 min.
Pt. 2:
FT: Team WOD: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner Run
As a team of 2 for time:
Partner Run 400m
— then —
40 Dumbbell Hang Squat Cleans, pick load
40 Dumbbell Push Press, pick load
30 Dumbbell Hang Squat Cleans, pick load
30 Dumbbell Push Press, pick load
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
10 Dumbbell Hang Squat Cleans, pick load
10 Dumbbell Push Press, pick load
— then —
Partner Run, 400 m
* Run together, alternate work/rest with DB’s
Photo by @robcwilson
Adv RX: EMOM for 10 mins: Squat Clean & AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run & Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists
Advanced RX Class:
EMOM for 10 mins: Squat Clean
1 Squat Clean, pick load
Every 1 min for 10 mins.
AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run
Complete as many rounds as possible in 12 mins of:
6 Power Cleans (155#/105#)
12 Dumbbell Push Press (50#/35#)
Run 200m
Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists
Complete as many rounds as possible in 5 mins of:
10 Assault Bike Calories
10 Medicine Ball Russian Twists (20#/14#)
Bear Complex 1-1-1-1-1 & AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell Snatches
Bear Complex 1-1-1-1-1
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
One rep is:
1 Power Clean (full)
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press
AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell Snatches
Complete as many rounds as possible in 9 mins of:
30 Row Calories
30 Hand Release Push-Ups
30 One Arm Alternating Dumbbell Snatches (50#/35#)
Photo by @robcwilson
Lifting: Weighted Pull-ups and Hollow Rocks & FGB Style: Wall Balls, Box Jumps, AbMat Sit-ups and Burpees
Lifting: Weighted Pull-ups and Hollow Rocks
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12-12, using heaviest weight per set
“FGB Style” – Wall Balls, Box Jumps, AbMat Sit-ups and Burpees
3 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Box Jump (24″/20″)
AbMat Sit-up
Burpee
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.
Photo by @robcwilson
2019 Demo Team
Three More Sanctionals Tap the Open as Their Qualifier
Rogue Fitness Will Provide Live Stream with Color Commentary
Results
Results cont
Deadlift 4-4-4-4, rest 2 mins & 21-15-9: Deadlifts and Ring Dips
Deadlift 4-4-4-4, rest 2 mins
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
* Touch and go
21-15-9: Deadlifts and Ring Dips
21-15-9 reps, for time of:
Deadlift (225#/155#)
Ring Dip
Photo by @robcwilson
Shoulder Press: 4-4-4 & AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders
Shoulder Press: 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders
Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Handstand Push-ups
20 Air Squats
40 Double Unders
* Scale 5 BMU to 5 C2B or 4 strict PU
Photo by @robcwilson
Back Squat: 10-10-10 & 3 RFT: Run, Kettlebell Swings and Kettlebell Goblet Squats
Back Squat: 10-10-10
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Kettlebell Swings and Kettlebell Goblet Squats
3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Kettlebell Goblet Squats (70#/53#)
Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs
Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs
In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team
