Community. Coaching. Caring. Since 2009.
Alt EMOM 12 mins: Deadlifts and Hollow RocksEvery 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
Front Racked Alternating Reverse Lunge 10-10-10Front Racked Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Front Racked Alternating Reverse Lunges (95#/65#)
40 AbMat Sit-ups
30 Power Cleans (95#/65#)
20 Thrusters (95#/65#)
10 Burpees
15 Minutes: Choose Rope Climb or Handstand Walk PracticeChoose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.
For time:
Row 1000m
— then —
3 rounds of:
20 One Arm Alternating Dumbbell Snatches (50#/35#)
2 Rope Climbs, 15 ft
Thruster: 2RMRecord your best Thruster 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders
Advanced RX Class:Death By Clean & Jerk
With a continuously running clock perform:
1 Clean & Jerk (135#/95#) in the first 1 min
2 Clean & Jerks in the second 1 min
3 Clean & Jerks in the third 1 min
…
Continuing this for as long as you are able.
3 rounds for time of:
15 AbMat Sit-ups
10 Hollow Rocks
5 V-ups
Team WOD: AMRAP 18 mins: Wall Balls and Clean & JerksAs a team of 2 complete as many rounds as possible in 18 mins of:
10 Wall Balls (20#/14#)
3 Clean & Jerks (135#/95#)
* 1 person working at a time; complete 1 full round of WB and C&J and then swap with your partner
Photo by @robcwilson
Two New Implements And More Cultural References At Sanctioned Events Worldwide
Weighted Strict Pull-up 2-2-2-2-2Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
35 Double Unders
7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats
Thruster: 3RMRecord your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Each for time:
Row: 4x 500m
Rest as needed between efforts.
Photo by @robcwilson
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Alt EMOM 12 mins: Deadlifts and Knees To ElbowsEvery 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
