Back Squat 5-5-3-3-1-1-1
Back Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Advanced RX: Back Squat 5-5-3-3-1-1-1 & 3 RFT: Run, Hang Power Snatches and Back Squats & 21-15-9: Toes-to-bars and AbMat Sit-ups
Advanced RX Class:
Back Squat 5-5-3-3-1-1-1
Back Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Hang Power Snatches and Back Squats
3 rounds for time of:
Run 400m
10 Hang Power Snatches (135#/95#)
20 Back Squats (135#/95#)
21-15-9: Toes-to-bars and AbMat Sit-ups
21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up
BTWB
Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!
Events:
Next Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class next Saturday. Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean 1-1-1-1-1 & 10 RFT: Muscle-ups, Power Cleans and Burpees
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Muscle-ups, Power Cleans and Burpees
10 rounds for time of:
3 Muscle-ups
5 Power Cleans (185#/115#)
7 Burpees
Lifting: Push Jerks and Split Jerks & 3 RFT: Row, Wall Balls and Run
Lifting: Push Jerks and Split Jerks
Push Jerk 2-2-2-2, using heaviest weight per set
Split Jerk 1-1-1-1, using heaviest weight per set
From the rack, 2 PJ + 1 SJ. Scale to 3 PJ.
3 RFT: Row, Wall Balls and Run
3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m
BTWB
Rob makes another main site photo today with the Kill Cliff Teens team (Jules, Reid, Hayden from SRCF and Alli from The Iron Bar).
Photo by @robcwilson
Lifting: Snatch Balances and Overhead Squats & 3 RFT: Runs, Pull-ups, Air Squats and Pull-ups
Lifting: Snatch Balances and Overhead Squats
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Scale to 2 OHS each set
3 RFT: Runs, Pull-ups, Air Squats and Pull-ups
3 rounds for time of:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups
Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups & FT: Double Under "Diane"
Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups
Every 1 min for 10 mins, alternating between:
12 Toes-to-bars
12 Ring Push Ups
FT: Double Under “Diane”
For time:
50 Double Unders
21 Deadlifts (225#/155#)
21 Handstand Push-ups
50 Double Unders
15 Deadlifts
15 Handstand Push-ups
50 Double Unders
9 Deadlifts
9 Handstand Push-ups
Front Squat : 1 Rep Max & 4 RFT: Runs, Walking Lunges and Box Jump Overs
4 RFT: Runs, Walking Lunges and Box Jump Overs
4 rounds for time of:
Run 400m
Walking Lunge 30m
20 Box Jump Overs (24″/20″)
BTWB
The Team Series begins tomorrow! Workouts will be announced tomorrow after 5 pm. Teams will have the next week to manage their workouts and submit their results before the deadline: 5 pm PT, Sept. 14.
A few SRCF “Rules” on the Team Series:
- Class and regular programming takes priority; this means teams will need to adjust based on logistics such as equipment, size of class, availability of space/workout area, etc.
- See above ^^^. Don’t be the team that wants to take over the gym. You aren’t going to win part of the $15ok purse unless you signed Ben Smith, Rich Froning, and Sam Briggs to your team (If you did sign them then you can have the gym all week at your disposal).
- Plan your workouts with your team for availability and be smart. Don’t pick the two longest and most taxing workouts to do on the same day. That would be dumb.
- Saturday is NOT the day to plan to do all your Team WOD’s. You have almost a week, spread them out.
- Be on time, warm up EARLY out of the way with a purpose, and get your work done with minimal disruption to the schedule.
- When you are done, clean up promptly. While it is fun to share a FitAid with your mates, do it after you put things away.
- DO NOT under ANY circumstance consider asking me to have the gym open for a special time for you to do your team workouts. This includes asking to use the gym during OnRamp or showing up Saturday at 0930 during the Team Class or 1030 during the Advanced Class and expecting to get it done. I WILL a) say NO and b) freak out on you.
- Enjoy the team workouts and have fun!
Advanced RX: EMOM for 10 mins: Power Cleans, Front Squats and Push Jerks & AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls & Tailpipe
Advanced RX Class:
Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks
Every 1 min for 10 mins do:
2 Power Cleans (155#/105#)
2 Front Squats (155#/105#)
2 Push Jerks (155#/105#)
AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls
Complete as many rounds as possible in 12 mins of:
5 Bar Muscle-ups
10 Overhead Squats (135#/95#)
5 Handstand Push-ups
10 Unbroken Wall Balls(20#/14#)
Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks
Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks
Every 1 min for 10 mins do:
2 Power Cleans, 155/105 lbs
2 Front Squats, 155/105 lbs
2 Push Jerks, 155/105 lbs