Advanced RX Class:
Alt EMOM 12 mins: Power Snatches and Double Unders
Every 1 min for 12 mins, alternating between:
2 Power Snatches, pick load
30 Double Unders
Category: Main Workout
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2 complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Alternate work/rest and split reps with your partner for each exercise.
Shoulder Press 5-5-5 & Chipper: Runs, Air Squats, Push-ups, Pull-ups and HSPU
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Air Squats, Push-ups, Pull-ups and HSPU
For time:
Run 400m
60 Air Squats
Run 400m
45 Push-ups
Run 400m
30 Pull-ups
Run 400m
15 Handstand Push Ups
Photo by @robcwilson
Lifting: 1 Squat Clean +1 Front Squat & AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees
Lifting: 1 Squat Clean +1 Front Squat
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1+1
AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees
Complete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
5 Shoulder-to-Overheads (135#/95#)
5 Burpees
Photo by @robcwilson
Weighted Ring Dip 5-5-5-5-5 & 3 RFT: Runs, Sumo Deadlift High-pulls and Toes-to-bars
Weighted Ring Dip 5-5-5-5-5
Weighted Ring Dip 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted, strict dips
3 RFT: Runs, Sumo Deadlift High-pulls and Toes-to-bars
3 rounds for time of:
Run 400m
21 Sumo Deadlift High-pulls (95#/65#)
12 Toes-to-bars
Photo by @robcwilson
Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Rows, AbMat Sit-ups, Kettlebell Swings, Box Jumps, and Bar Muscle-ups
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate movements with each set
Chipper: Rows, AbMat Sit-ups, Kettlebell Swings, Box Jumps, and Bar Muscle-ups
For time:
Row 1000m
80 AbMat Sit-ups
60 Kettlebell Swings (53#/35#)
40 Box Jumps (24″/20″)
20 Bar Muscle-ups
* scale BMU to 30 C2B pull-ups
Photo by @robcwilson
Back Squat 1-1-1 & 27-21-15-9: Wall Balls and Clean & Jerks
Back Squat 1-1-1
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15-9: Wall Balls and Clean & Jerks
27-21-15-9 reps, for time of:
Wall Ball (20#/14#)
Clean & Jerk (95#/65#)
Photo by @robcwilson
More events are coming out. The Games start on Wednesday and it will be one monster day ending with a marathon row. Yes that’s 42,195m with a 4 hour time cap.
Day 1 Ends with a Marathon Row…All 42,195 Meters
Advanced RX: EMOM for 7 mins: Squat Clean + Front Squat & AMRAP 17 mins: Muscle-ups, Squat Cleans, Handstand Push-ups and Runs
Advanced RX Class:
EMOM for 7 mins: Squat Clean + Front Squat
1 Squat Clean + Front Squat, pick load
Every 1 min for 7 mins.
Team WOD: Handstand Push-ups, Pull-ups, Box Jumps, Toes-to-Bars, Kettlebell Swings, Lunges, Push-ups, Sit-ups, Squats and Double Unders
Team WOD: Handstand Push-ups, Pull-ups, Box Jumps, Toes-to-Bars, Kettlebell Swings, Lunges, Push-ups, Sit-ups, Squats and Double Unders
As a team of 2 complete for time:
10 Handstand Push-ups
20 Pull-ups
30 Box Jumps (24″/20″)
40 Toes-to-bars
50 Kettlebell Swings (53#/35#)
60 Walking Lunges
70 Push-ups
80 AbMat Sit-ups
90 Air Squats
100 Double Unders
90 Air Squats
80 AbMat Sit-ups
70 Push-ups
60 Walking Lunges
50 Kettlebell Swings
40 Toes-to-bars
30 Box Jumps
20 Pull-ups
10 Handstand Push-ups
*Alternate one working, one rests.
Deadlift 4-4-4 & 21-15-9: Deadlifts and Runs
Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Deadlifts and Runs
21-15-9 reps, for time of:
Deadlift (225#/155#)
Run 800m
* Choose a load you can touch and go for no more than 3 sets each round