Category: Beyond the Whiteboard
Adv RX: Every 3 mins for 15 mins: Bench Press and Handstand Walk
Adv RX: Every 3 mins for 15 mins: Bench Press and Handstand Walk
Every 3 mins for 15 mins do:
3 Bench Press, pick load
Handstand Walk, 25 ft
Lifting: 1 Hang Squat Clean + 2 Front Squats & 3 RFT: Run, Row Calories and Dumbbell Front Squats
Lifting: 1 Hang Squat Clean + 2 Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
* Complex of 1 Hang Clean + 2 Front Squat. Use mats.
3 RFT: Run, Row Calories and Dumbbell Front Squats
3 rounds for time of:
Run 400m
30 Row Calories
20 Dumbbell Front Squats, pick load
* DB FS must front rack with grip around handles.
Lifting: 1 Hang Squat Clean + 2 Front Squats
Lifting: 1 Hang Squat Clean + 2 Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
* Complex of 1 Hang Clean + 2 Front Squat. Use mats.
Power Snatch 2-2-1-1-1-1 & 4 RFT: Double Unders, Power Snatches and Bar Muscle-ups
Power Snatch 2-2-1-1-1-1
Power Snatch 2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Power Snatches and Bar Muscle-ups
4 rounds for time of:
40 Double Unders
9 Power Snatches (115#/75#)
6 Bar Muscle-ups
Photo by @robcwilson
Results
Results cont
Power Snatch 2-2-1-1-1-1
Power Snatch 2-2-1-1-1-1
Power Snatch 2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats.
Back Squat: 3-3-3 & 5 RFT: Run, Hand Release Push-ups and Wall Balls
Back Squat: 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Hand Release Push-ups and Wall Balls
5 rounds for time of:
Run 200m
20 Hand Release Push-ups
20 Wall Balls (20#/14#)
Back Squat: 3-3-3
Back Squat: 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 2-2-2-2-2 & FT: AbMat Sit-ups and Deadlifts
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: AbMat Sit-ups and Deadlifts
For time:
50 AbMat Sit-ups
10 Deadlifts (275#/185#)
40 AbMat Sit-ups
8 Deadlifts
30 AbMat Sit-ups
6 Deadlifts
20 AbMat Sit-ups
4 Deadlifts
10 AbMat Sit-ups
2 Deadlifts
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no drops, use mats.