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
Category: Advanced RX
Advanced RX: AMRAP 15 mins: Rope Climbs and Handstand Walks
Advanced RX Class:
Lifting:
Choose a lift that you didn’t do this week and work up to 5 heavy singles
AMRAP 15 mins: Rope Climbs and Handstand Walks
Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
Handstand Walk, 25 ft
Photo by @robcwilson
Question: If an athlete comes to class solo, did it really happen?
Results
Advanced RX: Alt EMOM 6 mins: Power Snatches & 6 RFT: Power Snatches and Lateral Burpee Over Bars
Advanced RX Class:
Alt EMOM 6 mins: Power Snatches
Every 1 min for 6 mins, alternating between:
3 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
6 RFT: Power Snatches and Lateral Burpee Over Bars
6 rounds for time of:
8 Power Snatches (135#/95#)
8 Lateral Burpee Over Bars
Photo by @robcwilson
The gym will be closed on Monday Labor Day 9/2!
Best of luck to our resident photographer @robcwilson who will be having wrist surgery this coming week to allow him to get back to handstand walking everywhere.
Results
Advanced RX: Pt. 1: AMReps 2 mins: Row Cal & Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches & Pt. 3: AMReps 2 mins: Assault Bike (Cal)
Advanced RX: Pt. 1: AMReps 2 mins: Row Cal
As many reps as possible in 2 mins of:
Row Calorie
* Buy-in then proceed immediately to Pt. 2 – 16 min AMRAP
Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches
Complete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Dumbbell Snatches (50#/35#)
Pt. 3: AMReps 2 mins: Assault Bike (Cal)
As many reps as possible in 2 mins of:
Assault Bike Calories
* After Pt. 2 then proceed immediately to Pt. 3 – 2 min AB AMRAP
Advanced RX: Deadlift : 1RM & FT: Rows; 4x Deadlifts and Wall Balls & Checkout: Alt EMOM 10 mins: Assault Bike Cal and Strict Handstand Push-ups
Advanced RX Class:
Deadlift : 1RM
Record your best Deadlift 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
FT: Rows; 4x Deadlifts and Wall Balls
For time:
Row 1000m
— then —
4 rounds of:
8 Deadlifts (255#/175#)
24 Wall Balls (20#/14#)
Checkout: Alt EMOM 10 mins: Assault Bike Cal and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
10 Assault Bike Calories
5 Strict Handstand Push-ups
Advanced RX: EMOM for 10 mins: Power Cleans and Hang Power Cleans & AMRAP 16 mins: Hang Power Cleans, Burpees, AbMat Sit-ups and Runs
Advanced RX Class:
EMOM for 10 mins: Power Cleans and Hang Power Cleans
Every 1 min for 10 mins do:
1 Power Clean
1 Hang Power Clean
AMRAP 16 mins: Hang Power Cleans, Burpees, AbMat Sit-ups and Runs
Complete as many rounds as possible in 16 mins of:
4 Hang Power Cleans (155#/105#)
12 Burpees
24 AbMat Sit-ups
Run 200m
Photo by @robcwilson
Advanced RX: AMRAP 20 mins: Devils Press, Dumbbell Front Rack Lunges, Bar Muscle-ups and Dumbbell Front Rack Lunges
Advanced RX Class:
AMRAP 20 mins: Devils Press, Dumbbell Front Rack Lunges, Bar Muscle-ups and Dumbbell Front Rack Lunges
Complete as many rounds as possible in 20 mins of:
5 Devils Press (50#/35#)
10 Dumbbell Front Rack Lunges (50#/35#)
5 Bar Muscle-ups
10 Dumbbell Front Rack Lunges
Photo by @robwilson
Adv RX: EMOM for 10 mins: Squat Clean & AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run & Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists
Advanced RX Class:
EMOM for 10 mins: Squat Clean
1 Squat Clean, pick load
Every 1 min for 10 mins.
AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run
Complete as many rounds as possible in 12 mins of:
6 Power Cleans (155#/105#)
12 Dumbbell Push Press (50#/35#)
Run 200m
Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists
Complete as many rounds as possible in 5 mins of:
10 Assault Bike Calories
10 Medicine Ball Russian Twists (20#/14#)
