Community. Coaching. Caring. Since 2009.
Back Squat: 5-5-5-5Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9-6 reps, for time of:
Run 200m
Back Squat (115#/75#)
Pull-up
Photo by @robcwilson
What Rep Cutting Says About Your Character (OPINION)
Results
Results cont
Team WOD: AMRAP 20 mins: Power Cleans, Burpees and Partner RunsAs a team of 2 complete as many rounds as possible in 20 mins of:
14 Power Cleans (135#/95#)
14 Burpees
Partner Run 200m
* Break up reps work/rest so that each teammate does 7 of each movement, run must be done together
Photo by @robcwilson
Overhead Squat: 2-2-2Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
21 Overhead Squats (95#/65#)
21 Kettlebell Swings (53#/35#)
15 Overhead Squats
15 Kettlebell Swings
9 Overhead Squats
9 Kettlebell Swings
Photo by @robcwilson
Bent Over Barbell Row 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Farmers Carry: 4 x 100mFarmers Carry 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.
* Choose load, walk 100m in between bent over BB row sets
Every 1 min for 18 mins, alternating between:
8 Handstand Push-ups
10 Alternating Dumbbell Snatches, pick load
Row 150m/125m
Photo by @robcwilson
Record your best Thruster 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
AMRAP 15 mins: Rope Climbs, Ring Dips and Wall BallsComplete as many rounds as possible in 15 mins of:
1 Rope Climb (15 ft)
10 Ring Dips
20 Wall Balls (20#/14#)
* Scale 1 RC to 2 Supine RC each round.
Photo by @robcwilson
Bailey is Back
Kicking Off Thursday, How to Watch Team USA at Worlds
Results
Results cont
Deadlift: 4-4-4-4Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
5 Bar Muscle Ups
10 Deadlifts (275#/185#)
50 Double Unders
* Sub 7 Supine Ring Rows or Strip Pull-ups each rd
Photo by @robcwilson
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Row Calories, Box Jump Overs, Toes-to-bars and Dumbbell Front SquatsComplete as many rounds as possible in 18 mins of:
18 Row Calories
15 Box Jump Overs (24#/20#)
12 Toes-to-bars
9 Dumbbell Front Squats (50#/35#)
Photo by @robcwilson
FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-upsAs a team of 2 complete for time:
Row 1500m
80 Kettlebell Goblet Squats (53#/35#)
40 Burpee Pull-ups
Row 1000m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row 750m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row 500m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups
* One partner works while one rests. Share rower and KB. Scale BPU to Burpee Jumping Pull-ups
Photo by @robcwilson
