Push Press 5-5-3-3-1-1-1
Push Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Back Squat 7-7-7 & 15 RFT: Pull-ups, Push-ups and Air Squats
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
15 RFT: Pull-ups, Push-ups and Air Squats
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
BTWB
Photo by @robcwilson
All results are updated!
We want to say thanks to all of the coaches who covered this past week to keep classes running. We truly appreciate the ability to get away for a family vacation and not have to worry AT ALL about the gym. You guys are the best!
Back Squat 7-7-7
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Power Clean & Jerk 1-1-1 & Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges
Advanced RX Class:
Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges
For time:
60 Row Calories
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Burpee Box Jump Overs (24″/20″)
20 Deficit Handstand Push Ups (3.5″/2″)
10 Shoulder-to-Overhead (185#/125#)
Kettlebell Walking Lunge (53#/35#) 100 ft
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Choose as a Team of 2 alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.
Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 1-1-1-1-1 & 10 RFT: Hang Squat Cleans, Box Jumps and Strict Pull-ups
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Hang Squat Cleans, Box Jumps and Strict Pull-ups
10 rounds for time of:
3 Hang Squat Cleans (135#/95#)
3 Box Jumps (30″/24″)
3 Strict Pull-ups
Deadlift 4-4-4-4 & AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-bars
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-bars
As many reps as possible in 13 mins of:
Row Calories, 4 mins
Rest 2 mins
Handstand Push-up, 3 mins
Rest 2 mins
Toes-to-bar, 2 mins
Max Reps for each movement
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use Mats
Thruster : 2RM & FT: Thrusters and Double Unders
FT: Thrusters and Double Unders
For time:
30 Thrusters (95#/65#)
90 Double Unders
20 Thrusters
60 Double Unders
10 Thrusters
30 Double Unders