Front Squat 2-2-2-2-2
Front Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 minutes on the clock
Author: snoridgecf
Front Squat 2-2-2-2-2 & 4 RFT: Runs, Front Squats and Burpee Pull Ups
Front Squat 2-2-2-2-2
Front Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 minutes on the clock
4 RFT: Runs, Front Squats and Burpee Pull Ups
4 rounds for time of:
Run 400m
10 Front Squats (135#/95#)
10 Burpee Pull Ups
"Team America"
“Team America”
In teams of 2 complete for time:
100 KBS (53#/35#)
50 Burpees
30 T2B
10 Snatches (any style) (155/105#)
30 T2B
50 Burpees
100 Partner Wall Balls (20/14#)
For time.
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.
BTWB
Pics by @robcwilson
Fun 4th yesterday with a recurring team theme for both classes using the old Outlaw Way Team America WOD.
Wondering what the first announced event is for the Games in a few weeks? Keep in mind this is likely not Event 1 for individuals, but just the first announced event.
First Event Announcement for 2015 Games
Advanced RX: Outlaw "Team America"
Advanced RX Class:
Outlaw Way: “Team America”
*In teams of two complete:
100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) (185/120#)
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20/14#)
For time.
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.
Bench Press 5-5-5-5-5 & AMRAP 7 mins: Box Jump Overs and Ball Slams
AMRAP 7 mins: Box Jump Overs and Ball Slams
Complete as many rounds as possible in 7 mins of:
7 Box Jump Overs (24″/20″)
10 Ball Slams (30#/20#)
BTWB
4th of July Schedule:
Normal classes! Main class at 0930 and Advanced RX class at 10:45.
Squat Clean 1-1-1 & 2 RFT: Run, Double Unders and Power Cleans
2 RFT: Run, Double Unders and Power Cleans
2 rounds for time of:
Run 600m
75 Double Unders
10 Power Cleans (225#/135#)
BTWB
Photo by @robcwilson
4th of July weekend schedule will be the same as our normal operating schedule. On Saturday we will have a team workout for the Main Class and also the Advanced RX Class. Team AMERICA!
Whatever you do over the weekend please remember to stay safe.
Regionals recap video:
Overhead Squat 3-3-3-3-3 & 3 RFT: Run, Squat Snatches and Handstand Push Ups
3 RFT: Run, Squat Snatches and Handstand Push Ups
3 rounds for time of:
Run 400m
15 Squat Snatches (75#/55#)
9 Handstand Push Ups
Skill: Muscle-ups and Ring Dips & Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)
Skill: Muscle-ups and Ring Dips
Every 1 min for 6 mins do:
1 Muscle-up
2 Ring Dips
Or
Every 1 min for 6 mins do:
5 Ring Dips
Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)
For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)
* NOTE: Break up the reps however you choose. Just get the work done. Perform as a chipper or strategize your own rounds by breaking any exercise into smaller sets.
BTWB
Photo by @robcwilson
Today’s WOD was a different sort of test. This “choose your adventure” or “pick your path” type of workout is a test of strategy. The work required was all the same (45 reps of each exercise) but HOW you wanted to complete it was up to you. Multiple sets of small reps, few sets of large reps, all at once of each or some of the exercises; however you wanted to tackle it made for an interesting experiment in efficiency. There was no “right” way and many chose a very different strategy. End result was a tough workout with the bodies hitting the floor.
EMOM for 10 mins: Bear Complex & Tabata: Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups
EMOM for 10 mins: Bear Complex
1 Bear Complex, pick load
Every 1 min for 10 mins.
Bear complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.
* No squat clean, must power clean then front squat to push press or thruster.
“Tabata” – Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs
Tabata Thruster (45#/33#)
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
BTWB
Pics by @robcwilson
Congratulations to Jules who competed this past weekend on behalf of Paramount Barbell Club in the USAW Youth Nationals in Minnesota and won 3 bronze medals for the Youth 58kg weight class. She PR’d her meet total for a 142kg total with a 65kg snatch and 77kg clean and jerk. Now that she is back we will be focusing on getting her prepped for the CF Games. Looking forward to tweaking efficiency, refining movement, strategizing, coaching, improving her motor and seeing her hit the programming we’ve put together to get her ready to go to Carson and dominate!
Events:
We had a great day on Sunday hosting a really fun cooking seminar with Paleo Nick! Just over 20 people attended and started the journey to become a culinary ninja and all left with two amazing Paleo meals; a lasagna (using elk and sausage for the meat sauce and butternut squash for the “noodles”) and a beef chili. It was seriously fun prepping food and learning practical cooking and prep tips as well as getting some education on practicing a paleo/zone lifestyle.
If you haven’t checked out PaleoNick’s website, you should! He is celebrating his 3 year anniversary, offering a great deal to subscribe. Subscription gets you access to meal plans, shopping lists, recipes with video demos and a bunch more.Cost:
$29 for the year! (Its normally $59, and well worth it!)
Discount code: THREEYEARSIN
(Promotion ends tomorrow June 30! So, sign up now!)
Team WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats
Team WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats
As a team of 2 complete as many rounds as possible in 16 mins of:
5 Chest-to-bar Pull-ups
10 Push-up (hand release)
Kettlebell Goblet Squat (53#/35#)
<Alternate 200m Run with partner>
* Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes
Post total rounds as a team.
BTWB
Photo by @robcwilson
Post WOD today we had some sled pushing fun: Sled Relays!
Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!
Reminder: Sunday is also the PaleoNick Cooking Seminar. Looking forward to hosting this and seeing everyone become a culinary ninja!