Community. Coaching. Caring.
AMRAP 20 mins: Handstand Push-ups, Knees To Elbows and DB Walking LungesComplete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Knees To Elbows
15 Dumbbell Walking Lunges, pick load
* Choose load, farmer carry hold (at your side)
Alt EMOM 10 mins: Deadlifts and Strict Pull-upsEvery 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
4 Strict Pull-ups
* Touch and go, no dropping last rep. Add or subtract pull-ups to your ability.
FT: Wall Balls, Runs, and DeadliftsFor time:
40 Wall Balls (20#/14#)
Run 400m
40 Deadlifts (205#/145#)
Run 400m
40 Wall Balls
Snatch Grip Deadlift 3-3-3-3, using heaviest weight per set
Hang Squat Snatch 2-2-2-2, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
* 3 Snatch DL + 2 HS + 1 OHS complex.
5 RFT: Power Snatches, Overhead Squats and Double Unders5 rounds for time of:
5 Power Snatches (115#/75#)
5 Overhead Squats (115#/75#)
30 Double Unders
Photo by @robcwilson
4th of July Weekend Schedule:
Shoulder Press 10-10-10Shoulder Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
60/50 Row (Cal)
25 Push Press (95#/65#)
then Max rep Burpees in remaining time
Men: Row 60 cal, Women: Row 50 cal.
Score is total burpees.
Photo by @robcwilson
4th of July Weekend Schedule:
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Runs, Back Squats and Rope Climbs5 rounds for time of:
Run 400m
9 Back Squats (155#/105#)
2 Rope Climbs, 15 ft
1 Power Snatch, pick load
Every 1 min for 10 mins.
Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, DB Box Step-ups and Front Squats12-9-6-3 reps, for time of:
Dumbbell Box Step-up (45#/25#) (24″/20″)
Power Snatch (135#/95#)
Dumbbell Box Step-up (45#/25#) (24″/20″)
Front Squat (135#/95#)
Complete as many rounds as possible in 6 mins of:
20 Double Unders
2 Muscle-ups
Handstand Walk, 15 ft
Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-upsTeams of 2 complete 2 rounds for time of:
30 Hand Release Push-Ups
40 Power Snatches (115#/75#)
50 Dumbbell Box Step-ups (35#/20#) (24″/20″)
60 Row Calories
70 AbMat Sit-ups
* Alternate work and rest. Share bar, DB, and rower.
Photo by @robwilson
Our July OnRamp Schedule:
* Each OnRamp session will run approximately 1 hr to 1 hr 20 min.
Contact us if you’re interested!
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last rep.
E3MOM: Run, Deadlifts and Wall BallsEvery 3 mins for 18 mins do:
Run 200m
10 Deadlifts (155#/115#)
15 Wall Balls (20#/14#)
* Scale WB down if you cannot complete all movements within 3 min. to allow for rest.
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OH Squat.
AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-upsComplete as many rounds as possible in 12 mins of:
Run 400m
15 Overhead Squats (95#/65#)
12 Chest-to-bar Pull-ups
Photo by @robcwilson
Tweens and Teens session is done! We will look to start another session in August or may do summer camp daily style classes for week long blocks. Details to come.