7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees
7 rounds for time of:
7 Push Jerks, 155/105 lbs
7 Chest-to-bar Pull-ups
7 Burpees
Category: Main Workout
Advanced RX: Split Jerk: 2RM & 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees & Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks
7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees
7 rounds for time of:
7 Push Jerks (155#/105#)
7 Chest-to-bar Pull-ups
7 Burpees
Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks
Complete as many rounds as possible in 10 mins of:
10 Toes-to-bars
Handstand Walk, 25 ft
Gymnastic skill practice & Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings
Gymnastic skill practice
Gymnastic Movement
This is not a timed workout.
* Practice bodyweight movements and progressions. Focus on one of following: HSPU, HS holds and walks, Pull-ups, MU, L sits, rope climbs, etc.
Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings
Every 1 min for 18 mins, alternating between:
Row 150m/125m
9 Front Squats (115#/75#)
12 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Deadlift: 6-6-6-6 & AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Deadlift: 6-6-6-6
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)
Lifting: Power Snatch + Overhead Squats & AMRAP 15 mins: Alternating Dumbbell Snatches, Toes-to-bars and Box Jumps
Lifting: Power Snatch + Overhead Squats
Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 5-4-3-2-1, using heaviest weight per set
* 1 PS + 5 Down to 1 Rep OHS complexes
AMRAP 15 mins: Alternating Dumbbell Snatches, Toes-to-bars and Box Jumps
Complete as many rounds as possible in 15 mins of:
10 Alternating Dumbbell Snatches (50#/35#)
12 Toes-to-bars
15 Box Jumps (24″/20″)
Photo by @robcwilson
Hang Power Clean: 1-1-1-1-1 & FT: Hang Power Cleans, Lateral Burpees Over Barbell and Double Unders
Hang Power Clean: 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Hang Power Cleans, Lateral Burpees Over Barbell and Double Unders
For time:
21 Hang Power Cleans (135#/95#)
21 Lateral Burpees Over Barbell
100 Double Unders
15 Hang Power Cleans
15 Lateral Burpees Over Barbell
75 Double Unders
9 Hang Power Cleans
9 Lateral Burpees Over Barbell
50 Double Unders
Back Squat: 8RM & 21-15-9: Dumbbell Thrusters and Pull-ups
21-15-9: Dumbbell Thrusters and Pull-ups
21-15-9 reps, for time of:
Dumbbell Thruster (35#/25#)
Pull-up
Advanced RX: EMOM for 8 mins: Clean and Jerk & Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups & Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings
Advanced RX Class:
EMOM for 8 mins: Clean and Jerk
1 Clean & Jerk, pick load
Every 1 min for 8 mins.
Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups
Complete as many rounds as possible in 7 mins of:
5 Sumo Deadlift High-pulls (115#/75#)
5 Strict Handstand Push-ups
* Rest 3 min before Pt. 2
Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings
Complete as many rounds as possible in 7 mins of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53#/35#)
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Overhead Squat: 2-2-2-2-2 & 27-21-15-9: Row Calories, Wall Balls and Overhead Squats
Overhead Squat: 2-2-2-2-2
Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15-9: Row Calories, Wall Balls and Overhead Squats
27-21-15-9 reps, for time of:
Row Calories
Wall Ball (20#/14#)
Overhead Squat (75#/55#)
Photo by @robcwilson