AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups
Complete as many rounds as possible in 4 mins of:
8 Knees To Elbows
10 Hollow Rocks
12 AbMat Sit-ups
Category: Beyond the Whiteboard
Row : 4 x 500m Repeats
Bench Press 8-6-4-2 & FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
Bench Press 8-6-4-2
Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
For time:
10 Burpee Muscle Ups
30 Kettlebell Swings, pick load
100 Double Unders
30 Kettlebell Swings, pick load
10 Burpee Muscle Ups
Sub 10 Burpee Pull-ups
EMOM for 8 mins: Snatch & 3 RFT: Wall Balls, Toes-to-bars and Snatches
3 RFT: Wall Balls, Toes-to-bars and Snatches
3 rounds for time of:
21 Wall Balls (20#/14#)
15 Toes-to-bars
9 Squat Snatches (115#/75#)
BTWB
Photo by @robcwilson
The below movements are part of what we use for almost every warm-up when we snatch. Familiarize yourself with the terminology, movement, and technique below.
EMOM for 8 mins: Snatch
Push Press 5-5-3-3-1-1-1 & AMRAP 12 mins: Clean &Jerks and Runs
Push Press 5-5-3-3-1-1-1
Push Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Clean & Jerks and Runs
Complete as many rounds as possible in 12 mins of:
10 Clean & Jerks (115#/75#)
Run 200m
BTWB
Photo by @robcwilson
Super long boring workout video but a good look at Rich Froning’s new HUGE gym with him training with his team, CF Games 2015 Teens champ and 2016 3rd place athlete Angelo DiCicco and a couple of fit NASCAR Drivers.
100’s Workout – Rich Froning, Danica Patrick and Ricky Stenhouse
Tips for those wanting a faster rope climb:
Push Press 5-5-3-3-1-1-1
Push Press 5-5-3-3-1-1-1
Push Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 7-7-7 & 15 RFT: Pull-ups, Push-ups and Air Squats
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
15 RFT: Pull-ups, Push-ups and Air Squats
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
BTWB
Photo by @robcwilson
All results are updated!
We want to say thanks to all of the coaches who covered this past week to keep classes running. We truly appreciate the ability to get away for a family vacation and not have to worry AT ALL about the gym. You guys are the best!
Back Squat 7-7-7
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.