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
Category: Pre Workout / Skill
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
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
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.
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.
FT: Rows; 4x Double Unders and Kettlebell Swings
For time:
Row 1000m
— then —
4 rounds of:
50 Double Unders
15 Kettlebell Swings (70#/53#)
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.
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
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.
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
Back Squat 3-3-3 & 4 RFT: Runs, Muscle-ups and Wall Balls
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!
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
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:
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.
Lifting: 1 Snatch + 1 Overhead Squat
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
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
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
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.
Bench Press 4-4-4 & 21-15-9: Front Squats and Box Jump Overs
Bench Press 4-4-4
Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Front Squats and Box Jump Overs
21-15-9 reps, for time of:
Front Squat (135#/95#)
Box Jump Over (24″/20″)
BTWB
Photo by @robcwilson
Congrats to Shay for passing the Advanced RX 2.0 Test this week with flying colors! Can’t wait for you initiation tomorrow!