Lifting: 1 Squat Clean + 1 Front Squat
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)
Author: snoridgecf
Lifting: 1 Squat Clean + 1 Front Squat & Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats
Lifting: 1 Squat Clean + 1 Front Squat
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)
Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats
For time:
Row 1000m
60 AbMat Sit-ups
50 Air Squats
40 Ball Slams (30#/20#)
30 Pull-ups
20 Handstand Push Ups
10 Front Squats (185#/135#)
Team "Air Force WOD"
Team “Air Force WOD”
For Time:
40 Thrusters (95#/65#)
40 Sumo Deadlift High-pulls (95#/65#)
40 Push Jerks (95#/65#)
40 Power Snatches (95#/65#)
40 Front Squats (95#/65#)
* Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work.
** One athlete works on the bar at a time (the other rests), and the team is allowed to move to the next barbell skill once they have completed all 40 reps. Athletes alternate on the bar until 40 reps are complete and then move to the next exercise.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep and then both athletes must complete four burpees.
**** There is a 30 minute cap.
Post total time.
SnoRidge CF: Advanced RX Skills Test 2.0 & 7 RFT: Rows and Strict Handstand Push-ups
SnoRidge CF: Advanced RX Skills Test 2.0
Go / No Go or Pass / Fail (Record reps completed):
3 Power Clean (Touch & Go) (165#/115#)
5 Squat Clean (Touch & Go) (135#/95#)
5 Front Squat (165#/115#)
3 Hang Power Clean (155#/105#)
5 Touch And Go Deadlift (250#/170#)
3 Thruster (135#/95#)
3 Power Snatch (Touch & Go) (115#/75#)
5 Overhead Squat (135/95#)
3 Squat Snatch (135#/95#) Regrip allowed
3 Hang Squat Snatch (115#/75#)
5 Press (115#/75#)
5 Push Press (135#/95#)
5 Push Jerk (155#/105#)
5 Back Squat (155#/105#) from floor
20 Unbroken Wall Ball (20#/14# to 10 ft/9 ft)
10 Pull-up (kipping)
25 Push-up
5 Chest-to-bar Pull-up
5 Ring Push-up
5 Strict Pull-up (3 Women)
10 Bar Dip (5 women)
5 Ring Dip (3 women)
3 Bar Muscle-up (2 women)
3 Ring Muscle-up (2 women)
5 Kipping Handstand Push Up
3 L Sit Pull Up (2 women)
20 Double Unders (Unbroken)
1 Legless Rope Climb 15 ft
2 Rope Climb 15 ft
5 Box Jump (30″/24″)
10 Toes-to-bar
5 Knees To Elbow
10 GHD Sit-up
3 Pistol (Left Leg)
3 Pistol (Right Leg)
5 Kettlebell Swing (American) (70#/53#)
6 Double Kettlebell Overhead Walking Lunge (44#/26#)
Post total skills/reps completed.
Barbell Standards:
Front/Back Squats: Crease of hip below parallel, full hip extension at top of squat, unbroken reps, bar must be taken from the floor
Squat Cleans: Must catch bar in full squat with crease of hip below parallel. Must open hip, elbows in front. Touch and go
Power Clean/Hang Power Clean: Full extension at top, elbows in front of bar, unbroken or touch and go for all reps
Deadlifts: Full extension at top, shoulders behind bar, touch and go for all reps
Thrusters: Crease of hip below parallel and ears in front of arms in overhead position, unbroken reps
Squat Snatch/Hang Snatch: Full squat, full extension at top. Squat Snatch you are allowed to drop and regrip. For Hang you must be unbroken for all reps
Press/Push Press: Ears in front of arms in locked out overhead position, unbroken reps. Press = no dip, Push Press = no re-dip
Push Jerks: Ears in front of arms in locked out overhead position. Push or split, unbroken reps
Bodyweight/Non-Barbell Movement Standards:
Wall Balls: Crease of hip below parallel. Ball must touch OVER the 10’/9′ mark. 20 Unbroken reps in a row. Must catch ball every rep, Drop = fail
Kipping pull-up: Chin must clear bar, full arm extension at bottom
Push-ups: shoulder must go below elbows at bottom, full lockout, maintain plank, no resting on floor, no thighs on floor, unbroken set
Pull-up – Chest To Bar: Chest must touch bar, full arm extension at bottom
Ring Push-ups: shoulder below elbows at bottom, full lockout, maintain plank, no resting on floor
Pull-up – Strict: Chin must clear bar, full arm extension at bottom
Bar Dips: shoulder below elbows at bottom, kip allowed
Ring Dips: shoulder below elbows at bottom, kip allowed
Muscle-ups: Must extend arms fully at bottom prior to beginning movement. Must lock out elbows when over the bar/rings before returning to start position. Must not come off bar/rings for all three reps
Handstand Push-ups: Head to floor, full lockout, kip allowed
L Pull-ups: Toes above hips at start and end of pull-up. Can lower the legs at every rep, but toes must be above hip before you start pull-up
Double Unders: unbroken, no snags
Rope Climbs to 15′: Start standing on floor, no jump, must touch over 15 ft. line. Must demonstrate foot lock. For Legless Climb must not use legs on the way up.
Box Jump (30″/24″): Two foot jump, full open hip at top
Toes-to-bar: Heels behind bar at bottom with fully extended arms, toes must touch bar together and must be between hands, unbroken reps
Knees-to-Elbows: Heels behind bar at bottom with fully extended arms, knees must touch elbows, arms straight
GHD Sit-ups: one hand touches ground, then touches post
Pistol – left/right legs: leg cannot touch ground, ankle depth. You may alternate legs or do L/R leg for 3 reps each
Kettlebell Swings: Arms must stay straight and ears in front of arms in overhead position
Double KB Overhead Walking Lunge (44#/26#): Extend KB’s overhead in each hand, knee must touch ground for each step
Passing Score = Men can have 5 No Go/Women 7 No Go
*Test movements in order, at conclusion of test athlete may re-test any failed movement for one more attempt.
Checkout:
7 RFT: Rows and Strict Handstand Push-ups
7 rounds for time of:
Row 250m
5 Strict Handstand Push-ups
BTWB
Hollow Rocks (Weighted)
3 rounds NOT for time of:
12 Weighted Hollow Rocks
Actual group photo above of today’s participants for the Advanced RX Test by @robcwilson
Today we ran through the newly updated Advanced RX Skills Test 2.0. In order to attend the Saturday Advanced RX class at 10:45am you must pass the test. All participants today passed (which proved more challenging than the VERY old one but also a much better test)! Congrats to everyone who took this to help me validate if it was programmed correctly and to Jessika for passing for her first time for entry into the class.
EMOM for 10 mins: 3 Strict Pull-ups & 5 RFT: Kettlebell Swings, Power Cleans and Box Jumps
5 RFT: Kettlebell Swings, Power Cleans and Box Jumps
5 rounds for time of:
12 Kettlebell Swings (53#/35#)
12 Power Cleans (115#/75#)
12 Box Jumps (24″/20″)
Shoulder Press 2-2-2-2-2 & 4 RFT: Thrusters and Muscle-ups
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Thrusters and Muscle-ups
4 rounds for time of:
12 Thrusters (95#/65#)
5 Muscle-ups
BTWB
Photo by @robcwilson
Advanced RX Class:
This Saturday the updated Advanced RX Test will be programmed for those who are in the Advanced class to run through all the movements to test it out and see if any adjustments are needed. In addition to removing movements in place of adding new movements, there are slightly heavier loads and adjusted rep counts. There will also be less “no-go’s” allowed as a passing score for those who are testing into the class.
I will also likely program a short optional checkout WOD after the Advanced Test is completed.
Advanced Test 2.0 is available to preview here on beyondthewhiteboard.
Power Snatch (Touch & Go) 3-3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Snatch (Touch & Go) 3-3-3-3-3 & Chipper: Handstand Push-ups, Toes-to-bars, Run, Power Snatch, Double Unders
Power Snatch (Touch & Go) 3-3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Handstand Push-ups, Toes-to-bars, Run, Power Snatch, Double Unders
For time:
25 Handstand Push-ups
50 Toes-to-bars
Run 800m
25 Power Snatches (95#/65#)
150 Double Unders
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 4-4-4-4 & FT: Deadlifts and Lateral Burpee (Over Barbell); Rows
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Deadlifts and Lateral Burpee (Over Barbell); Rows
For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m
