Category: Main Workout

Deadlift 5-5-5 & E3MOM: Run, Deadlifts and Wall Balls

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last rep.

2017 Pacific Regional Highlights

E3MOM: Run, Deadlifts and Wall Balls

Every 3 mins for 18 mins do:
Run 200m
10 Deadlifts (155#/115#)
15 Wall Balls (20#/14#)
* Scale WB down if you cannot complete all movements within 3 min. to allow for rest.

BTWB

Photo by @robcwilson

Snatch Balance 1-1-1-1-1 & AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OH Squat.

2017 ATLANTIC REGIONAL HIGHLIGHTS

AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

Complete as many rounds as possible in 12 mins of:
Run 400m
15 Overhead Squats (95#/65#)
12 Chest-to-bar Pull-ups

BTWB

Photo by @robcwilson

Tweens and Teens session is done! We will look to start another session in August or may do summer camp daily style classes for week long blocks. Details to come.

Lifting: Complex 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk & AMRAP 7 mins: Hang Power Cleans and Lateral Burpees

Lifting Complex: 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk

Deadlift 3-3-3-3, using heaviest weight per set
Hang Power Clean 2-2-2-2, using heaviest weight per set
Jerk 1-1-1-1, using heaviest weight per set
* Complex 3 DL + 2 HPC + 1 Jerk.

19-Year Old Farkhodbek Sobirov Lifts More Than Olympian Kendrick Farris

AMRAP 7 mins: Hang Power Cleans and Lateral Burpees

Complete as many rounds as possible in 7 mins of:
7 Hang Power Cleans (155#/105#)
7 Lateral Burpee (Over Barbell)

BTWB

Photos by @robcwilson

Congrats to Diane for WOD # 250! To celebrate she knocked out 250 lateral burpees after class (pictured). Amazing!!!

Also congrats to Bob B. for crushing the Advanced RX Test tonight. He cruised right through the whole thing leading me to wonder if I need to make it harder…

In all seriousness both Diane and Bob are great examples of consistency and hard work, and both have made big gains in their health and fitness. As Rob W. would say, “Proud of you! So proud!”.

In the “My fitness is inadequate” Department:

This 19 year old from Uzbekistan just snatched 397 lbs. and also clean and jerked 462 lbs. to win the Junior World Championships. His total would have placed him 4th at the last Olympics.

Front Squat : 1 Rep Max & Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Front Squat : 1 Rep Max

Record your best Front Squat 1 Rep Max lift.
* use mats for drops

Games Athletes Prepping for Freestanding Handstand Push-ups

Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Tabata Dumbbell Thruster, pick load
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @robcwilson

Testing day! Today we finish the Front Squat cycle of 10, 7, 5, 3 and 1 rep maxes each week. Lots of squat strength added this month and now the trick will be to balance both Front and Back Squats while looking to cycle a different lift.

Bench Press 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell Swings

Bench Press 5-5-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

What Is A Foam Roller, How Do I Use It, And Why Does It Hurt?

AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
Run 200m
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

Happy birthday to Bob who got to swing his very own matching Demon Bell!

Advanced RX: Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups & FT: Hang Squat Cleans, Rows, And Run

Advanced RX Class:

Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups

Every 1 min for 10 mins, alternating between:
1 Squat Clean, pick load
3 Bar Muscle-ups

FT: Hang Squat Cleans, Rows, And Run

For time:
10 Hang Squat Cleans (135#/95#)
Row 500m
10 Hang Squat Cleans (155#/105#)
Run 400m
10 Hang Squat Cleans (185#/135#)
Row 500m

BTWB

Photo by @robwilson

Team WOD: 20 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees and Run

20 rounds for time of:
1 Power Clean (135#/95#)
3 Hang Squat Cleans (135#/95#)
4 Lateral Burpee Over Barbells
Run 50m
* As a team of two, alternate full rounds. Share a barbell.

BTWB

Photo by @robwilson

The Secret to Pull-Ups

The Power Clean

Tabata: Row Calories, Air Squats, Push Press and AbMat Sit-ups

“Tabata” – Row Calories, Air Squats, Push Press and AbMat Sit-ups

Tabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push Press (95#/65#)
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
BTWB

Photo by @robcwilson

What Is Tabata?