Community. Coaching. Caring. Since 2009.
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Scale to 2 OHS each set
3 rounds for time of:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups
Alt EMOM 10 mins: Toes-to-bars and Ring Push UpsEvery 1 min for 10 mins, alternating between:
12 Toes-to-bars
12 Ring Push Ups
For time:
50 Double Unders
21 Deadlifts (225#/155#)
21 Handstand Push-ups
50 Double Unders
15 Deadlifts
15 Handstand Push-ups
50 Double Unders
9 Deadlifts
9 Handstand Push-ups
4 RFT: Runs, Walking Lunges and Box Jump Overs4 rounds for time of:
Run 400m
Walking Lunge 30m
20 Box Jump Overs (24″/20″)
The Team Series begins tomorrow! Workouts will be announced tomorrow after 5 pm. Teams will have the next week to manage their workouts and submit their results before the deadline: 5 pm PT, Sept. 14.
A few SRCF “Rules” on the Team Series:
Every 1 min for 10 mins do:
2 Power Cleans, 155/105 lbs
2 Front Squats, 155/105 lbs
2 Push Jerks, 155/105 lbs
Every 1 min for 10 mins do:
2 Power Cleans (155#/105#)
2 Front Squats (155#/105#)
2 Push Jerks (155#/105#)
AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall BallsComplete as many rounds as possible in 12 mins of:
5 Bar Muscle-ups
10 Overhead Squats (135#/95#)
5 Handstand Push-ups
10 Unbroken Wall Balls(20#/14#)
Death By Hang Squat Clean
With a continously running clock perform:
2 Hang Squat Cleans, 135/95 lbs in the first 1 min
4 Hang Squat Cleans, 135/95 lbs in the second 1 min
6 Hang Squat Cleans, 135/95 lbs in the third 1 min
…
Continuing this for as long as you are able.
In Teams of 2:
During the first 1:00, your team must complete 2 Hang Cleans, 4 in the second minute, etc. continuing each minute until you cannot complete the total number of reps for the round.
* One bar per team
** Break up your reps however you please, just as long as your team completes the total amount of reps in a given minute.
Pt. 1: Team “Death By” Hang Squat CleanDeath By Hang Squat Clean
With a continously running clock perform:
2 Hang Squat Cleans (135#/95#) in the first 1 min
4 Hang Squat Cleans in the second 1 min
6 Hang Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.
In Teams of 2:
During the first 1:00, your team must complete 2 Hang Cleans, 4 in the second minute, etc. continuing each minute until you cannot complete the total number of reps for the round.
* One bar per team
** Break up your reps however you please, just as long as your team completes the total amount of reps in a given minute.
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Complete 5 x 3 Strict Press, then build from last Strict Press and do 5 x 1 of Push Press. Move quickly on Press.
Lifting: Shoulder Press and Push PressShoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
* Complete 5 x 3 Strict Press, then build from last Strict Press and do 5 x 1 of Push Press.
5 rounds for time of:
Run 200m
15 Kettlebell Swings (70#/53#)
9 Ring Dips
Back Squat 2-2-2-2-2
Work up to 85-90% of 1 RM
Rest as needed between sets.
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Box Jumps are 20" for all to RX. Men can use 24" to RX+.
Use your bodyweight (BW) for DL to RX. **Coaches: Write "RX" next to name/time if RX, otherwise leave blank next to time for scaled. (don’t write load)**
Every 2 mins for 10 mins do:
3 Hang Squat Cleans, 155/105 lbs
2 Rope Climb (Legless)s
