Category: Advanced RX

Advanced RX: EMOM for 10 mins: Dumbbell Squat Snatch & AMRAP 12 mins: Muscle-ups, Medicine Ball Sit-ups and Wall Balls

Advanced RX Class:

EMOM for 10 mins: Dumbbell Squat Snatch

2 Dumbbell Squat Snatches, pick load

Every 1 min for 10 mins.
* Alternate arms (1 each arm on the minute for 10 mins)

BTWB

AMRAP 12 mins: Muscle-ups, Medicine Ball Sit-ups and Wall Balls

Complete as many rounds as possible in 12 mins of:
2 Muscle-ups
6 Medicine Ball Sit-ups (14#/10#)
8 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Results

Advanced RX: Strict Deficit Handstand Pushups: 6×2 & 5 RFT: Rows, Ring Push-ups and Kettlebell Swings

Advanced RX Class:

Strict Deficit Handstand Pushups: 6×2

Strict Deficit Handstand Pushups 6×2

Rest as needed between efforts.

BTWB

5 RFT: Rows, Ring Push-ups and Kettlebell Swings

5 rounds for time of:
Row 500m
20 Ring Push-ups
20 Kettlebell Swings (53#/35#)

BTWB

Photo by @robcwilson

Results

Advanced RX: Hang Squat Clean: 1-1-1 & Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups & Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders

Advanced RX: Hang Squat Clean: 1-1-1

Hang Squat Clean 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups

6-5-4-3-2-1 reps, for time of:
Hang Squat Clean, pick load
Muscle-up

BTWB

Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders

Complete as many rounds as possible in 6 mins of:
Run 100m
10 Weighted Overhead Sit-ups (25#/15#)
20 Double Unders

BTWB

Advanced RX: Clean & Jerk : 1RM & 15-12-9-6-3: Box Jumps and Clean & Jerks & Checkout: FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

Advanced RX Class:

Clean & Jerk : 1RM

Record your best Clean & Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

15-12-9-6-3: Box Jumps and Clean & Jerks

15-12-9-6-3 reps, for time of:
Box Jump (30″/24″)
Clean & Jerk (155#/105#)

BTWB

Checkout: FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

For time:
20 Assault Bike Calories
30 V-Ups
40 AbMat Sit-ups

BTWB

Photo by @robcwilson

Sign up and register for the Open! It’s right around the corner.
Results

Advanced RX: EMOM for 10 mins: Power Cleans and Squat Cleans & FT: Rows, Kettlebell Swings and Squat Cleans

Advanced RX Class:

EMOM for 10 mins: Power Cleans and Squat Cleans

Every 1 min for 10 mins do:
1 Power Clean
1 Squat Clean

BTWB

FT: Rows, Kettlebell Swings and Squat Cleans

For time:
Row 1000m
50 Kettlebell Swings (53#/35#)
25 Squat Cleans (135#/95#)

BTWB

Photo by @robcwilson

Results