Community. Coaching. Caring. Since 2009.
Bench Press 8-8-8, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
3 RFT: Rows, Push-ups, Double Unders and Rest3 rounds for time of:
Row 500m
20 Push-up (hand release)
40 Double Unders
Rest 2 mins
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Run, Chest-to-bar Pull-ups and Box Jump OversComplete as many rounds as possible in 14 mins of:
Run 200m
7 Chest-to-bar Pull-ups
7 Box Jump Overs (24″/20″)
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops from top.
Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats for drops.
Thruster 1-1-1-1-1Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m
Post total time.
* Change load as you go.
Every 1 min for 12 mins, alternating between:
3 Squat Snatches, 135/95 lbs
3 Bar Muscle-ups
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Burpees
3 Snatches, 165/115 lbs
* rest 5 min then part 2. Use mats.
Every 1 min for 12 mins, alternating between:
3 Squat Snatches, 135/95 lbs
3 Bar Muscle-ups
Advanced RX Class:Every 1 min for 12 mins, alternating between:
3 Squat Snatches (135#/95#)
3 Bar Muscle-ups
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Bar Facing Burpees
3 Snatches (165#/115#) Power or Squat
For time:
15 Deadlifts (225#/155#)
9 Pull-ups
12 Deadlifts
12 Pull-ups
9 Deadlifts
15 Pull-ups
As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185#/135#)
–then–
30 Deadlifts (185#/135#)
While partner holds Goblet Squat Hold (53#/35#)
–then–
30 Kettlebell Swings (53#/35#)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20#/14#)
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Push or Split Jerk. Use mats.