Category: Pre Workout / Skill
Shoulder Press 3-3-3-3-3 & 5 RFT: Push Press, Toes-to-bars and Ball Slams
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Push Press, Toes-to-bars and Ball Slams
5 rounds for time of:
12 Push Press (115#/75#)
10 Toes-to-bars
8 Ball Slams (30#/20#)
Deadlift 2-2-2 & 3 RFT: Run, Deadlifts and Box Jumps
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
3 RFT: Run, Deadlifts and Box Jumps
3 rounds for time of:
Run 400m
12 Deadlifts (275#/185#) Touch and Go
21 Box Jumps (24″/20″)
Photo by @robcwilson
Lifting: Bench Press and Bent Over Barbell Rows & FT: Wall Balls and Muscle Ups
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3, using heaviest weight per set
* Alternate lifts each set
FT: Wall Balls and Muscle Ups
For time:
50 Wall Balls (20#/14#)
10 Muscle Ups
40 Wall Balls
8 Muscle Ups
30 Wall Balls
6 Muscle Ups
20 Wall Balls
4 Muscle Ups
10 Wall Balls
2 Muscle Ups
* Scale to BMU or Strict pull-ups
Photo by @robcwilson
Overhead Squat 3-3-3 & Nancy
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Nancy
5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)
* Choose a load that allows you to go UB or 2 sets each round
Photo by @robcwilson
Advanced RX: Alt EMOM 12 mins: Power Snatches and Double Unders
Advanced RX: 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
* PS are singles, not touch and go. Use mats.
Advanced RX: Alt EMOM 12 mins: Power Snatches and Double Unders & Chipper: Power Snatches, Ring Dips, Power Clean & Jerks, Pull-ups and Thrusters
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
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
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