Bench Press: 3-3-3-3
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Push Press: 1-1-1-1-1 & 12-10-8-6-4-2: Box Jumps, Strict Pull-ups and Handstand Push-ups
Push Press: 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
12-10-8-6-4-2: Box Jumps, Strict Pull-ups and Handstand Push-ups
12-10-8-6-4-2 reps, for time of:
Box Jump (30″/24″)
Strict Pull-up
Handstand Push-up
Photo by @robcwilson
Join us in the lobby this Thursday at 4:30 to see what’s in store for us with 20.3. Expect Chest to Bar Pull-ups or handstand push-ups. Will we see the return of a heavy deadlift and box jump? Or is it wall balls this week?
How to Watch 20.3 + Expert Predictions
Results
Results cont
Back Squat: 3-3-3-3 & 10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats
Back Squat: 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats
10 rounds for time of:
5 Deadlifts (115#/75#)
5 Hang Power Clean & Jerks (115#/75#)
15 Air Squats
Photo by @robcwilson
Lefteris Theofanidis, Emma McQuaid Win 20.1
Results
Results cont
Back Squat: 3-3-3-3
Back Squat: 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Strict Deficit Handstand Pushups: 6×2 & 5 RFT: Rows, Ring Push-ups and Kettlebell Swings
Power Clean & Jerk 1-1-1-1 & E2MOM for 14 mins: Rows and Clean & Jerks
Power Clean & Jerk 1-1-1-1
Power Clean & Jerk 1-1-1-1
Power Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 2-2-2 & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)
Photo by @robwilson
Muscle-up Practice
Muscle-up Practice & 3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups
3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups
3 rounds for time of:
25 Ball Slams
400 m Run
2 Rope Climbs
50 Sit-up (abmat)
Post total time.
* 2 Supine to 1 RC
Photo by @robcwilson
Congrats to Adriana for getting her first 2 ring muscle-ups tonight!!!