Community. Coaching. Caring. Since 2009.
Alt EMOM 10 mins: Strict Pull-ups and Ring DipsEvery 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (70#/53#)
Box Jump Over (24″/20″)
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Back Squats and AbMat Sit-ups3 rounds for time of:
Run 400m
20 Back Squats (135#/95#)
50 AbMat Sit-ups
Photo by @robcwilson
Benchmark “Girl” of the week will be this Wednesday. Stay tuned and no hints will be given.
Looking for a summer competition? The Elysian Games will be at Woodinville Sports Fields on August 13-14th. There are plenty of categories (Individual, Scaled, RX, Teen’s, Masters, Team) to choose from.
East Regional Highlights
Front Squat Pause 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause at bottom. Alternate Weighted Pull-ups with each Pause Front Squat set (Squat, Pull-up, Squat, etc.)
Front Squat (3 Second Pause) 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
*3 sec pause at bottom. Alternate Weighted Pull-ups with each Pause Front Squat set (Squat, Pull-up, Squat, etc.)
“FGB Style” – Squat Cleans, Ring Push-ups and Row Calories5 rounds, 1 min per station, max reps of:
Squat Clean (185#/135#)
Ring Push-up
Row Calories
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
Last year’s 14-15 Teen’s Champs move up a category:
Update Show: Skype With Sydney Sullivan
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps, 30/24 in
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps (30″/24″)
2 rounds for time of:
50 Walking Lunges
25 Toes-to-bars
50 Push Press (75#/55#)
Every 1 min for 8 mins do:
1 Snatch
2 Overhead Squats
* 1 Snatch (Squat) + 2 OHS
EMOM for 8 mins: Snatches and Overhead SquatsEvery 1 min for 8 mins do:
1 Snatch
2 Overhead Squats
* 1 Snatch (Squat) + 2 OHS
2 rounds for time of:
Row 500m
10 Muscle-ups
Run 400m
20 Overhead Squats (115#/75#)
Photos by @robcwilson
A look at the contrast between missing the Games one year and winning the Regional and going to the Games another year with Josh Bridges and Brooke Ence:
Clean & Jerk (Touch & Go) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
