Chipper: Rows, Power Snatches, Thrusters and Run
For time:
Row 1000m
15 Power Snatches (135#/95#)
30 Thrusters (135#/95#)
Run 800m
Category: Main Workout
Advanced RX: Clean & Jerk 1-1-1-1-1 & AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls
Advanced RX Class:
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls
Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 Power Clean & Jerks (155#/105#)
6 Toes-to-bars
8 Wall Balls (20#/14#)
BTWB
Andi’s back to school “See you in the Fall” WOD group flex-off. Not a “goodbye WOD”.
Pic by @robcwilson
How paddleboarding became a Games event. Pretty interesting background on this year’s ocean event.
Paddleboarding at The Games: The Back Story With Brian Szymanski
Team WOD: Power Clean & Jerks, Toes-to-bars, Partner Alternating Wall Balls, Rope Climbs
Team WOD: Power Clean & Jerks, Toes-to-bars, Partner Alternating Wall Balls, Rope Climbs
As a Team of 2 complete for time:
50 Power Clean & Jerks (115#/75#)
60 Toes-to-bars
100 Partner Alternating Wall Balls (20#/14# to 10 ft./9ft.)
10 Rope Climbs (15 ft.)
* One bar
** Alternate wall ball throws back and forth with partner
*** Scale 1 Rope climb : 2 supine Rope Climbs
Post total time.
5 RFT: Handstand Push-ups, Back Squats and Runs & Handstand Walk : 2 mins
5 RFT: Handstand Push-ups, Back Squats and Runs
5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m
* Scale HSPU to 1 AbMat or box pike or seated DB press.
Handstand Walk : 2 mins
For distance:
Handstand Walk, 2 mins
* Use mat lengths to calculate total distance walked. Scale to HS hold practice or shoulder taps.
Alt EMOM 12 mins: Chest-to-bar Pull-ups and Ring Dips & AMRAP 10 mins: Ball Slams, AbMat Sit-ups and Double Unders
Alt EMOM 12 mins: Chest-to-bar Pull-ups and Ring Dips
Every 1 min for 12 mins, alternating between:
6 Chest-to-bar Pull-ups
6 Ring Dips
AMRAP 10 mins: Ball Slams, AbMat Sit-ups and Double Unders
Complete as many rounds as possible in 10 mins of:
10 Ball Slams (30#/20#)
20 AbMat Sit-ups
30 Double Unders
BTWB
The first two Mobility Clinics with Rona yesterday had a great turnout! If you missed it then come next week. You have two opportunities to attend so sign up on the whiteboard. Special thanks to Lindsay C. for supplying the gym with a whole bunch of lacrosse balls!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
August 12th @ 11:30 and 7 pm- August 20th @ 9:30 and 7 pm (changed time!)
- Each class will be 1 hour long
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Concept2 Rowing Technique Video
“Rowing” – [video]
Lately I’ve seen a couple different rowing “styles” in the gym that would not fall into the realm of good technique. Take the time and watch the above rowing tutorial videos.
EMOM for 7 mins: Squat Snatch & 21-15-9: Deadlifts and Burpee Pull Ups
21-15-9: Deadlifts and Burpee Pull Ups
21-15-9 reps, for time of:
Deadlift (225#/155#)
Burpee Pull Up
Bench Press 10-8-6-4-2 & SQT
Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 4-4-4-4 & Chipper: Runs, Wall Balls, Kettlebell Swings
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Wall Balls, Kettlebell Swings
For time:
Run 200m
40 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
Run 200m
30 Wall Balls
30 Kettlebell Swings
Run 200m
20 Wall Balls
20 Kettlebell Swings
Run 200m
10 Wall Balls
10 Kettlebell Swings
Advanced RX: Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Chest-to-bar Pull-ups, Burpee (Bar Facing) and Shoulder-to-Overheads
Advanced RX Class:
Lifting: Squat Cleans and Front Squats
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Squat Clean : 1 Rep Max & Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads
Team WOD:
Squat Clean : 1 Rep Max
Team WOD: 8 minutes on the clock as a team of 2 for each partner to find a 1RM clean. Share bar and start empty.
Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads
As a team of 2 complete as many rounds as possible in 14 mins of:
6 Chest-to-bar Pull-ups
6 Lateral Burpee (Over Barbell)
6 Shoulder-to-Overheads (115#/75#)
Post total rounds.
* Alternate each exercise with your partner. Partner 1 completes 6 C2B pull-ups, then partner 2 completes 6 Lateral Burpees, then partner 1 completes 6 STO.
** One bar per team