Community. Coaching. Caring. Since 2009.
Advanced RX Class:Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
* Complex 1+1+1
Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push JerksFor time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans (135#/95#)
100 Double Unders
60 Push Jerks (135#/95#)
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner.
Deadlift 2-2-2-2-2Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.
Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
9 Deadlifts, 225/155 lbs
5 Strict Pull-ups
* Touch and Go.
Lifting: 1 Snatch Balance + 1 Overhead SquatFind a max for the complex:
1 Snatch Balance + 1 Overhead Squat
* From rack. Scale to 2 OHS.
For 2 cycles:
AMRAP in 5 mins of:
8 Overhead Squats (95#/65#)
8 Toes-to-bars
25 Double Unders
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Repeat the AMRAP twice. Rest 1 Minute between each 5 minute AMRAP.
Bench Press 4-4-4-4Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Practice muscle-ups
After bench press take 5 mins. to practice progressions or warm-up your MU’s or dips
10 rounds for time of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Photo by @robcwilson25 rounds for time of:
3 Burpees
1 Squat Clean (185#/125#)
2 Handstand Push-ups
Every 2 min for 10 minutes perform:
200m Run
15 Push-ups
The quicker you finish the more rest you have. If you go over the 2 minutes continue on the next 2 minute interval.
Post round times.
SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):
Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, ThrustersAs a team of 2 share one bar and complete for time:
* 3 Burpees Every Minute On The Minute
80 Deadlifts (115#/75#)
60 Front Squats (115#/75#)
40 Shoulder-to-Overheads (115#/75#)
20 Thrusters (115#/75#)
* Start each minute with 3 Burpees EMOM. Partition reps as desired. Both partners must do 3 burpees each minute.
Post total time.
SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):
Skill Work
12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, strict or kipping pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, etc.
Every 1 min for 15 mins, alternating between:
15 Kettlebell Swings (53#/35#)
20 Walking Lunges
25 Double Unders
As many reps as possible in 2 mins of:
AbMat Sit-up
Deadlift 3-3-3-3Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.
3 rounds for time of:
25 Wall Balls (20#/14#)
10 Deadlifts (275#/185#)
Row 500m
* Choose DL load wisely. Lift what you can safely touch and go.
Behind The Neck Strict Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30 Row Calories
30 Toes-to-bars
30 Power Cleans (115#/75#)
30 Box Jump Overs (24″/20″)
