Community. Coaching. Caring. Since 2009.
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
3 RFT: Kettlebell Swings, Burpees and Handstand Push-ups3 rounds for time of:
30 Kettlebell Swings (70#/53#)
20 Burpees
10 Handstand Push-ups
Back Squat 1RMRecord your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
For time:
Row 1000m
50 Wall Balls (20#/14#)
Row 750m
35 Wall Balls
Row 500m
20 Wall Balls
Photo by @robcwilson
World’s fittest baby on the way:
For time:
Bar Muscle Up Progression
Kipping Pull Up Practice
5 rounds for time of:
10 Devil Press, pick load
10 Box Jumps (24″/20″)
10 Pull-ups
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
12 Deadlifts, pick load
9 Hang Power Cleans, pick load
6 Push Jerks, pick load
* Choose load that you can do all 6 PJ unbroken. Pace smart, this is not a sprint.
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up PracticesFor quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
21-15-9 reps, for time of:
Burpee
Deadlift (225#/155#)
Toes-to-bar
Kettlebell Swing (53#/35#)
Photo by @robcwilson
This guy hit a max height static box jump that was to his chest! Go Team Bob! Some impressive hops from several people the other day.
Where Things Stand with the Theofanidis Situation
Results
Results cont
For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
Shoulder Press: 1RMRecord your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Alternating Snatch (50#/35#)
10 Burpee Over Dumbbell (Lateral)
* Rest 3 minutes between AMRAP’s
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Push Press, pick load
10 Single Dumbbell Box Step-ups, pick load, in
* Rest 3 minutes between AMRAP’s
Photo by @robcwilson
Two parter today, short workouts but deceptive in execution.
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
