Lifting: Squat Clean plus 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
Category: Pre Workout / Skill
Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats
Lifting: Squat Clean plus 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
AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats
Complete as many rounds as possible in 12 mins of:
2 Squat Cleans (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
BTWB
Photo by @robcwilson
Congrats to Eva (above) for competing this past weekend at the Cascade Classic in the Teens division and for placing 3rd and getting a podium spot! We are so proud of you! (Especially Rob W., he’s always proud of everyone)
Check out this short Instagram interview with her from the competition on our IG page!
Advanced RX: Hang Power Snatch : 1 Rep Max & Chipper: Rope Climbs, Walking Lunges, Dips and Muscle-ups
Hang Power Snatch : 1 Rep Max
Team WOD: Hang Power Snatch 1RM & Team WOD: Alternating RFT: Rows and Burpees
Team WOD: Hang Power Snatch 1RM
Find your Hang Power Snatch 1 Rep Max.
8 minutes as a team of 2 alternating to find your 1RM HPS. Start with empty barbell.
Team WOD: Hang Power Snatch 1RM
Team WOD: Hang Power Snatch 1RM
Find your Hang Power Snatch 1 Rep Max.
8 minutes as a team of 2 alternating to find your 1RM HPS. Start with empty barbell.
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-2-2-2 & Chipper: Rows, Air Squats, Kettlebell Swings, Push Press, Med Ball Cleans
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Air Squats, Kettlebell Swings, Push Press, Med Ball Cleans
For time:
Row 1000m
100 Air Squats
75 Kettlebell Swings (53#/35#)
50 Push Press (75#/55#)
25 Medicine Ball Cleans (20#/14#)
Bench Press 8-8-8 & 15-12-9-6: Hang Power Cleans, Front Squats and Push-ups
Bench Press 8-8-8
Bench Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6: Hang Power Cleans, Front Squats and Push-ups
15-12-9-6 reps, for time of:
Hang Power Clean (135#/95#)
Front Squat
Push-up
Squat Clean Thruster 1-1-1-1-1 & AMRAP 20 mins: Run, Muscle-ups and Thrusters
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Run, Muscle-ups and Thrusters
Complete as many rounds as possible in 20 mins of:
Runs 400m
5 Muscle-ups
10 Thrusters (115#/75#)
*Scale 1 Strict Pull-up to 1 MU
BTWB
Photo by @robcwilson
Today was a running “Fran-rap” with muscle-ups or strict pull-ups as a sub. No barbell tomorrow but a fun back to back AMRAP for conditioning.