Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
AMRAP 20 mins: Handstand Push-ups, Knees To Elbows and DB Walking Lunges
AMRAP 20 mins: Handstand Push-ups, Knees To Elbows and DB Walking Lunges
Complete 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-ups & FT: Wall Balls, Runs, and Deadlifts
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups
Every 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 Deadlifts
For time:
40 Wall Balls (20#/14#)
Run 400m
40 Deadlifts (205#/145#)
Run 400m
40 Wall Balls
Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat & 5 RFT: Power Snatches, Overhead Squats and Double Unders
Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat
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 Unders
5 rounds for time of:
5 Power Snatches (115#/75#)
5 Overhead Squats (115#/75#)
30 Double Unders
BTWB
Photo by @robcwilson
4th of July Weekend Schedule:
- 6/30 Friday, 7/1 Saturday and 7/3 Monday:
- Normal Schedule
- 7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!
Shoulder Press 10-10-10 & AMRAP 7 mins: Row, Push Press then Max Reps Burpees
Shoulder Press 10-10-10
Shoulder Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Row, Push Press then Max Reps Burpees
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.
BTWB
Photo by @robcwilson
4th of July Weekend Schedule:
- 6/30 Friday, 7/1 Saturday and 7/3 Monday:
- Normal Schedule
- 7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!
Back Squat 8-8-8 & 5 RFT: Runs, Back Squats and Rope Climbs
Back Squat 8-8-8
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 Climbs
5 rounds for time of:
Run 400m
9 Back Squats (155#/105#)
2 Rope Climbs, 15 ft
Advanced RX: EMOM for 10 mins: Power Snatch & Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, and Front Squats & Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks
Advanced RX Class:
EMOM for 10 mins: Power Snatch
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 Squats
12-9-6-3 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#)
* Rest 5 minutes, then part 2.
Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks
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-ups
Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups
Teams 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.
BTWB
Photo by @robwilson
Our July OnRamp Schedule:
- Tuesday 7/11 at 7:00 pm
- Thursday 7/13 at 7:00 pm
- Saturday 7/15 at 8:30 am
- Monday 7/17 at 7:00 pm
* Each OnRamp session will run approximately 1 hr to 1 hr 20 min.
Contact us if you’re interested!
EMOM for 10 mins: Power Snatch
Deadlift 5-5-5 & E3MOM: Run, Deadlifts and Wall Balls
Deadlift 5-5-5
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 Balls
Every 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.