Community. Coaching. Caring. Since 2009.
Power Snatch 1 Rep
Use the heaviest weight you can for each set.
5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches5 rounds for time of:
10 Deadlifts (225#/155#)
10 Dumbbell Snatches (50#/35#)
10 Handstand Push-ups
10 Dumbbell Snatches
Power Snatch 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Deadlifts, 225/155 lbs
10 Dumbbell Snatches, 50/35 lbs
10 Handstand Push-ups
10 Dumbbell Snatches, 50/35 lbs
Power Snatch 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 6 mins: Squat Cleans, Front Squats and Push JerksEvery 1 min for 6 mins do:
1 Squat Clean
1 Front Squat
1 Push Jerk
* Complex 1+1+1
For time:
1 Clean & Jerk (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
2 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
4 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
5 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
6 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
7 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
8 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
9 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
Every 1 min for 6 mins do:
1 Squat Clean
1 Front Squat
1 Push Jerk
* Use new mats
Every 1 min for 10 mins, alternating between:
1 Power Clean & Jerk
1 Squat Clean & Jerk
*Alternate lifts and adjust load as needed
Pt. 1: 15-12-9: Dumbbell Overhead Squats and Muscle-ups15-12-9 reps, for time of:
Dumbbell Overhead Squat (Right Arm), pick load
Dumbbell Overhead Squat (Left Arm), pick load
Muscle-up
* Choose load
6 rounds for time of:
5 Dumbbell Clean & Jerks (50#/35#)
1 Rope Climb, 20 ft.
Every 1 min for 10 mins, alternating between:
1 Power Clean & Jerk
1 Squat Clean & Jerk
Alternate lifts and adjust load as needed
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
*Complex 1+1
For time:
Run 800m
— then —
3 rounds of:
10 Squat Snatches (135#/95#)
5 Bar Muscle-ups
— then —
Run 800m
For time:
50 Hollow Rocks
Photo by @robcwilson
SCHEDULE CHANGE:
STARTING MONDAY the 6 am Class is changing to 5:30 am!
New times:
Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.
2 Squat Cleans, pick load
Every 1 min for 8 mins.
7 rounds for time of:
5 Squat Cleans (155#/105#)
7 Handstand Push-ups
9 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Latest updates for the teens and the masters divisions in the below Update Shows. Some amazing numbers are being put up by teens and also former Games athletes are now making a splash into the Masters across several age groups. The Games continues to evolve to truly finding the fittest on earth.