Community. Coaching. Caring. Since 2009.
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.
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
Alt EMOM 18 mins: Run, Dumbbell Front Squats and AbMat Sit-upsEvery 1 min for 18 mins, alternating between:
Run 100m
10 Dumbbell Front Squats, pick load
20 AbMat Sit-ups
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
Complete as many rounds as possible in 20 mins of:
1 Rope Climb (15 ft)
5 Burpees
Run 200m
If you’ve got a 20-lb. vest or body armor, wear it.
U.S. Army 2LT Justin Sisson, 23, assigned to 1st Battalion, 506th IN Regiment, 4th BCT, 101st Airborne DIV in Ft. Campbell, KY, died June 3, 2013, from wounds caused by a suicide bomber in Afghanistan.
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Squat Snatches and Box Jumps10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Snatch (95#/65#)
Box Jump (24″/20″)
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Muscle Ups, Push Press and RowsFor time:
10 Muscle Ups
100 Push Press (75#/55#)
Row 1000m
* Sub 20 ring dips
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Front Squats, Rows and Double Unders5 rounds for time of:
10 Front Squats (135#/95#)
Row 250m
30 Double Unders
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats10 rounds for time of:
1 Clean & Jerk (Choose load)
5 Pull-ups
10 Push-ups
15 Squats
Post total time and load.
Team WOD: Partner CindyAs a team of 2 complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
Alternate after each movement; one works, one rests and post total rounds.