Advanced RX: Alt EMOM 12 mins: Power Snatches and Double Unders
Every 1 min for 12 mins, alternating between:
2 Power Snatches, pick load
30 Double Unders
* PS are singles, not touch and go. Use mats.
Category: Advanced RX
Advanced RX: EMOM for 7 mins: Squat Clean + Front Squat & AMRAP 17 mins: Muscle-ups, Squat Cleans, Handstand Push-ups and Runs
Advanced RX Class:
EMOM for 7 mins: Squat Clean + Front Squat
1 Squat Clean + Front Squat, pick load
Every 1 min for 7 mins.
EMOM for 7 mins: Squat Clean + Front Squat
EMOM for 7 mins: Squat Clean + Front Squat
1 Squat Clean + Front Squat, pick load
Every 1 min for 7 mins.
Advanced RX: Squat Clean: 1RM & Pt. 1: 5 RFT: Push Ups and Front Squats & Pt. 2: AMRAP 5 mins: Double Kettlebell Farmers Carries and Pull-ups
Pt. 1: 5 RFT: Push Ups and Front Squats
5 rounds for time of:
10 Push Up (Rings)
12 Front Squats (155#/105#)
* Rest 5 min. then AMRAP Pt. 2
Advanced RX: Squat Clean: 1RM
Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat & 4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups
Advanced RX Class:
Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat
Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups
4 rounds for time of:
Row 250m
10 Overhead Squats (135#/95#)
Run 100m
10 Burpee Pull-ups
Rest 1 min
Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat
Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat
Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Advanced RX: EMOM for 10 mins: Squat Clean Thruster & FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax
Advanced RX: EMOM for 10 mins: Squat Clean Thruster
1 Squat Clean Thruster, pick load
Every 1 min for 10 mins.
FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax
For time:
100 Ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
100 Double Unders
50 Toes-to-bars
100 Double Unders
100 Ft. Single Arm Dumbbell Overhead Walking Lunge
Photo by @robcwilson
Holiday is over and back to the grind this week. I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.
Games Event hints will continue this week. 1st event includes some distance biking. “Mini-IronMan / Sprint Tri type” Event 1 maybe?
Holiday is over and back to the grind this week. I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.
Games Event hints will continue this week. 1st event includes some distance biking. “Mini-IronMan / Sprint Tri type” Event 1 maybe?
Advanced RX: EMOM for 10 mins: Squat Clean Thruster
Advanced RX: EMOM for 10 mins: Squat Clean Thruster
1 Squat Clean Thruster, pick load
Every 1 min for 10 mins.
Advanced RX: Clean & Jerk 1-1-1
Advanced RX: Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.