Category: Pre Workout / Skill

12 Minutes of Skill Work & Alt EMOM 15 mins: Kettlebell Swings, Walking Lunges and Double Unders & Checkout: AMReps 2 mins: Sit-ups

12 Minutes of Skill Work

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, strict or kipping pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, etc.

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Alt EMOM 15 mins: Kettlebell Swings, Walking Lunges and Double Unders

Every 1 min for 15 mins, alternating between:
15 Kettlebell Swings (53#/35#)
20 Walking Lunges
25 Double Unders

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Checkout: AMReps 2 mins: Sit-ups

As many reps as possible in 2 mins of:
AbMat Sit-up

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Happy Friday photo by @robcwilson

Results

Results cont

Deadlift 3-3-3-3 & 3 RFT: Wall Balls, Deadlifts and Rows

Deadlift 3-3-3-3

Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.

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3 RFT: Wall Balls, Deadlifts and Rows

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Deadlifts (275#/185#)
Row 500m
* Choose DL load wisely. Lift what you can safely touch and go.

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Behind The Neck Strict Press 2-2-2-2-2 & Chipper: Row Calories, Toes-to-bars, Power Cleans and Box Jump Overs

Behind The Neck Strict Press 2-2-2-2-2

Behind The Neck Strict Press 2-2-2-2-2

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

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Chipper: Row Calories, Toes-to-bars, Power Cleans and Box Jump Overs

For time:
30 Row Calories
30 Toes-to-bars
30 Power Cleans (115#/75#)
30 Box Jump Overs (24″/20″)

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Photo by @robcwilson

Results

Results cont

Lifting: 1 Snatch + 1 Overhead Squat & FT: One Arm Dumbbell Snatch and Chest-to-bar Pull-ups

Lifting: 1 Snatch + 1 Overhead Squat

Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1 Full snatch + 1 OHS.

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FT: One Arm Dumbbell Snatch and Chest-to-bar Pull-ups

For time:
42 One Arm Dumbbell Snatch (Alternating) (50#/35#)
21 Chest-to-bar Pull-ups
30 One Arm Dumbbell Snatch (Alternating)
15 Chest-to-bar Pull-ups
18 One Arm Dumbbell Snatch (Alternating)
9 Chest-to-bar Pull-ups

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Photo by @robcwilson

Results

Results cont

Front Squat 10RM & 4 RFT: Run and Air Squats

Front Squat : 10RM

Find your Front Squat 10 Rep Max.

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4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

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Joe’s 500th WOD Photo by @robcwilson
Congrats to Joe for hitting #500!
Schedule Update:
The SRCF Teens class is looking into coming back starting next week.

  • Coach Lynn will teach!
  • Ages 10-15 years old
  • Class times: Wed. nights 5-6pm and Sat. 10:30-11:30am
  • Teens can sign up for just 1 or both (2) classes per week
  • Focus will be learning proper technique and lifting basics followed by a short workout of the day
  • Note the Saturday class is after the normal Team WOD and during Adv RX Class. This is not an open gym time for additional workouts.
  • We will typically not run teens classes when there is a school holiday or break but will announce that in advance
  • Sign-ups and pricing will be posted by Friday

Results

Results cont

Advanced RX: Lifting: Snatch and Clean & Jerk & AMRAP 15 mins: Run, Snatches, Muscle-ups and Clean & Jerks

Advanced RX Class:

Lifting: Snatch and Clean & Jerk

6 minutes to find a 1RM Squat Snatch
6 minutes to find a 1RM Clean & Jerk
* 6 min to each find a 1RM Squat Snatch, then 6 min to each find a 1RM C&J. Continuous clock. Only 6 min per lift.

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AMRAP 15 mins: Run, Snatches, Muscle-ups and Clean & Jerks

Complete as many rounds as possible in 15 mins of:
Run 100m
2 Squat Snatches, pick load
3 Muscle-ups
4 Power Clean & Jerks, pick load

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Photo by @robcwilson
You know your Back Squat, Front Squat & Overhead Squat, but do you know how they should relate to each other? We crunched the numbers.           

Results

Team WOD: Squat Snatches and Clean & Jerks & AMRAP 14 mins: Squat Snatches, Shuttle Runs and Clean & Jerks

Team Lifting: Squat Snatches and Clean & Jerks

6 minutes to find a 1RM Squat Snatch (both partners)
6 minutes to find a 1RM Clean & Jerk (both partners)
* 6 min to each find a 1RM Squat Snatch, then 6 min to each find a 1RM C&J. Continuous clock. Only 6 min per lift.

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Team WOD: AMRAP 14 mins: Squat Snatches, Shuttle Runs and Clean & Jerks

As a Team of 2 complete as many rounds as possible in 14 mins of:
3 Squat Snatches (115#/75#)
Shuttle Run 100m
5 Power Clean & Jerks (115#/75#)
* Alternate with partner after each exercise.

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