Category: Main Workout

Back Squat : 1 Rep Max & AMRAP 8 mins: Toes-to-bars, Push Press and Walking Lunges

Back Squat : 1 Rep Max

Record your best Back Squat 1 Rep Max lift

BTWB

AMRAP 8 mins: Toes-to-bars, Push Press and Walking Lunges

Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
10 Push Press (115#/75#)
20 Walking Lunges

BTWB  

Photo by @robcwilson

So much red ink! Love seeing so many 1RM PR’s and close to PR’s after a solid month of targeting the back squat. With the weekly cycle of 10, 7, 5, 3, and 1 rep maxes we have seen some big gains for squatting. We will continue to back squat often but also will start a new cycle next week with the Front Squat using the same rep schemes we just completed. Then we will see how our Cleans improve.

The Push Press

Regionals start this Friday!

How to Watch the 2017 Regionals

Results

Results cont

Advanced RX: Alt EMOM 10 mins: Power Clean & Jerks and Squat Clean & Jerks & Pt. 1: 15-12-9: Dumbbell Overhead Squats and Muscle-ups & Pt. 2: 6 RFT: Dumbbell Clean & Jerks and Rope Climbs

Advanced RX Class:

Alt EMOM 10 mins: Power Clean & Jerks and Squat Clean & Jerks

Every 1 min for 10 mins, alternating between:
1 Power Clean & Jerk
1 Squat Clean & Jerk

*Alternate lifts and adjust load as needed

BTWB

Pt. 1: 15-12-9: Dumbbell Overhead Squats and Muscle-ups

15-12-9 reps, for time of:
Dumbbell Overhead Squat (Right Arm), pick load
Dumbbell Overhead Squat (Left Arm), pick load
Muscle-up
* Choose load

BTWB

Rest 3 minutes

Pt. 2: 6 RFT: Dumbbell Clean & Jerks and Rope Climbs

6 rounds for time of:
5 Dumbbell Clean & Jerks (50#/35#)
1 Rope Climb, 20 ft.

BTWB  

Photo by @robcwilson

Mattie Rogers Goes 6-for-6, Wins Gold and Breaks Her American Record

Results

Team WOD: FT: Wall Ball (Partner), Clean & Jerks and Dumbbell Overhead Walking Lunges

Team WOD: FT: Wall Ball (Partner), Clean & Jerks and Dumbbell Overhead Walking Lunges

For time:
100 Wall Ball (Partner) (20#/14#)
100 Power Clean & Jerks (115#/75#)
200m Single Arm Dumbbell Overhead Walking Lunge (pick load)

* Alternate work/rest with you partner, split reps/distance

BTWB  

Photo by @robcwilson

Results

Weighted Pull-up 3-3-3-3 & FT: Rows; 4x Double Unders and Kettlebell Swings

Weighted Pull-up 3-3-3-3

Weighted Pull-up 3-3-3-3

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

BTWB

FT: Rows; 4x Double Unders and Kettlebell Swings

For time:
Row 1000m
— then —
4 rounds of:
50 Double Unders
15 Kettlebell Swings (70#/53#)

BTWB 

Photo by @robcwilson

Results

Results cont

Front Squat 3-3-3-3 & FT: Burpees, AbMat Sit-ups and Thrusters

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

FT: Burpees, AbMat Sit-ups and Thrusters

For time:
50 Burpees
100 AbMat Sit-ups
50 Thrusters (45#/33#)

BTWB  

Photo by @robcwilson

Team events have been announced:

Live Update Show: Regional Team Events

Nike vs. Reebok battle continues:

Nike Upping Its Presence at Regionals, Sends Athletes Gear for Each Day

Results

Results cont

Lifting: 1 Hang Power Snatch + 1 Hang Squat Snatch & 3 RFT: Runs, Overhead Squats and Handstand Push-ups

Lifting: 1 Hang Power Snatch + 1 Hang Squat Snatch

Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex 1+1.

BTWB

3 RFT: Runs, Overhead Squats and Handstand Push-ups

3 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)
15 Handstand Push-ups

BTWB 

Photo by @robcwilson

2017 Regionals Individual Workouts

Live Update Show: Sunday Regional Events

Results

Results cont

Back Squat 3-3-3 & 4 RFT: Runs, Muscle-ups and Wall Balls

Back Squat 3-3-3

Back Squat 3-3-3

Rest as needed between sets.

BTWB

4 RFT: Runs, Muscle-ups and Wall Balls

4 rounds for time of:
Run 400m
5 Muscle-ups
25 Wall Balls (20#/14#)

Scale for MU: 8 Ring Dips each Rd

BTWB  

Photo by @robcwilson

Back Squat strength progression for the month now goes to 3 this week. For the past four weeks we have done 10, 7, 5, and now 3. Next week we will test for a 1RM. Lots of PR’s on back squats this month!

Live Update Show: Saturday Regional Events

Results

Results cont

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
*Touch and Go DL

BTWB

7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)

BTWB  

Photo by @robcwilson

Hollow Rocks using a PVC to open up the “hollow” position works well. Practice pointing the toes, keeping the arms back behind the head and rocking and “quiet” and fully open as possible. PVC too easy? Work up to using a training bar but don’t sacrifice your position.

Events are starting to be announced each day for Regionals:

Regional Event Details

SCHEDULE CHANGE:

STARTING TODAY the 6 am Class is changing to 5:30 am!
New times:

  • 5:30 – 6:30 am every M, T, W, & F (No early class on Th)

Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.

Results

Results cont

Advanced RX: Lifting: 1 Snatch + 1 Overhead Squat & FT: Run; 3x Squat Snatches and Bar Muscle-ups; Run

Advanced RX Class:

Lifting: 1 Snatch + 1 Overhead Squat

Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set

*Complex 1+1

BTWB

FT: Run; 3x Squat Snatches and Bar Muscle-ups; Run

For time:
Run 800m
— then —
3 rounds of:
10 Squat Snatches (135#/95#)
5 Bar Muscle-ups
— then —
Run 800m

BTWB

Checkout:

Hollow Rocks : 50 Reps for Time

For time:
50 Hollow Rocks

BTWB  

Photo by @robcwilson

SCHEDULE CHANGE:

STARTING MONDAY the 6 am Class is changing to 5:30 am!
New times:

  • 5:30 – 6:30 am every M, T, W, & F (No early class on Th)

Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.

Results

Team AMRAP 20 mins: Burpees, Overhead Squats, AbMat Sit-ups and Shuttle Runs

Team AMRAP 20 mins: Burpees, Overhead Squats, AbMat Sit-ups and Shuttle Runs

Complete as many rounds as possible in 20 mins of:
15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
Shuttle Run 100m (each partner runs separately)

*Only one partner working at a time. Complete an entire movement before moving onto the next.
**One person at a time on the run. (Partner 1 runs 100m, then Partner 2 runs 100m)

BTWB  

Photo by @robcwilson

SCHEDULE CHANGE:

STARTING MONDAY the 6 am Class is changing to 5:30 am!
New times:

  • 5:30 – 6:30 am every M, T, W, & F (No early class on Th)

Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.

Results