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.
Community. Coaching. Caring.
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.
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 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 10-10-10
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:
1 Power Snatch, pick load
Every 1 min for 10 mins.
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#)
Complete as many rounds as possible in 6 mins of:
20 Double Unders
2 Muscle-ups
Handstand Walk, 15 ft
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.
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.
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.
Complete 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.
Deadlift 3-3-3-3, using heaviest weight per set
Hang Power Clean 2-2-2-2, using heaviest weight per set
Jerk 1-1-1-1, using heaviest weight per set
* Complex 3 DL + 2 HPC + 1 Jerk.
Complete as many rounds as possible in 7 mins of:
7 Hang Power Cleans (155#/105#)
7 Lateral Burpee (Over Barbell)
Photos by @robcwilson
Congrats to Diane for WOD # 250! To celebrate she knocked out 250 lateral burpees after class (pictured). Amazing!!!
Also congrats to Bob B. for crushing the Advanced RX Test tonight. He cruised right through the whole thing leading me to wonder if I need to make it harder…
In all seriousness both Diane and Bob are great examples of consistency and hard work, and both have made big gains in their health and fitness. As Rob W. would say, “Proud of you! So proud!”.
In the “My fitness is inadequate” Department:
This 19 year old from Uzbekistan just snatched 397 lbs. and also clean and jerked 462 lbs. to win the Junior World Championships. His total would have placed him 4th at the last Olympics.
19-Year Old Farkhodbek Sobirov Lifts More Than Olympian Kendrick Farris