Category: Standard RX
Jerk: 1RM & FT: Row and Hand Release Push-up Ladder
FT: Row and Hand Release Push-up Ladder
For time:
Row 500m
10 Push-up (hand release)
Row 400m
15 Push-up (hand release)
Row 300m
20 Push-up (hand release)
Row 200m
25 Push-up (hand release)
Row 100m
30 Push-up (hand release)
Photo by @robcwilson
The Patch logo T’s are on the way and will be here Thursday just in time for Christmas and the holidays! We will post when they are available to pick up.
HOLIDAY SCHEDULE:
The Patch logo T’s are on the way and will be here Thursday just in time for Christmas and the holidays! We will post when they are available to pick up.
HOLIDAY SCHEDULE:
- This week we will have a normal class schedule Monday 12/18 through Thursday 12/21
- Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym. Wear some festive attire or an ugly holiday sweater!
- Link to 12 WOD’s of Christmas
- 0930 class (Class Full)
- 1030 class
- 1130 class
- 1600 class (4pm) (almost full)
- 1700 class (5pm)
- Saturday 12/23 the gym is CLOSED
- Monday 12/25 the gym is CLOSED
Teens Class:
- Wednesday 12/20 we will have normal class schedule 5pm
- Saturday 12/23 the gym is CLOSED
Front Squat 5-5-5-5 & AMRAP 12 mins: Front Squats, Lateral Burpee Over Barbells and Sumo Deadlift High-pulls
Front Squat 5-5-5-5
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Front Squats, Lateral Burpee Over Barbells and Sumo Deadlift High-pulls
Complete as many rounds as possible in 12 mins of:
10 Front Squats (95#/65#)
10 Lateral Burpee Over Barbells
10 Sumo Deadlift High-pulls (95#/65#)
Photo by @robcwilson
The Patch logo T’s are on the way and will be here this week just in time for Christmas and the holidays! We will post when they are available to pick up.
HOLIDAY SCHEDULE:
The Patch logo T’s are on the way and will be here this week just in time for Christmas and the holidays! We will post when they are available to pick up.
HOLIDAY SCHEDULE:
- This week we will have a normal class schedule Monday 12/18 through Thursday 12/21
- Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym. Wear some festive attire or an ugly holiday sweater!
- 0930 class
- 1030 class
- 1130 class
- 1600 class (4pm)
- Saturday 12/23 the gym is CLOSED
- Monday 12/25 the gym is CLOSED
Teens Class:
- Wednesday 12/20 we will have normal class schedule 5pm
- Saturday 12/23 the gym is CLOSED
Bjorgvin Gudmundsson and Annie Thorisdottir Win the 2017 Dubai Fitness Championship
Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows
Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows
As a team of 2 complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135#/95#)
Row 400m
* One works, one rests
Photo by @robcwilson
HOLIDAY SCHEDULE:
- Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
- Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
- Saturday 12/23 the gym is CLOSED
- Monday 12/25 the gym is CLOSED
Teens Class:
- Wednesday 12/20 we will have normal class schedule 5pm
- Saturday 12/23 the gym is CLOSED
Lifting: Hang Squat Cleans and Weighted Ring Dips & 5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups
Lifting: Hang Squat Cleans and Weighted Ring Dips
Hang Squat Clean 2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4, using heaviest weight per set
* Alternate Hang Clean sets with Dips.
5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups
5 rounds for time of:
10 Thrusters (95#/65#)
20 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
Photo by @robcwilson
HOLIDAY SCHEDULE:
HOLIDAY SCHEDULE:
- Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
- Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
- Saturday 12/23 the gym is CLOSED
- Monday 12/25 the gym is CLOSED
Lifting: Hang Squat Cleans and Weighted Ring Dips
Lifting: Hang Squat Cleans and Weighted Ring Dips
Hang Squat Clean 2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4, using heaviest weight per set
* Use mats. Alternate Hang Clean sets with Dips.
Alt EMOM 10 mins: Power Snatch (Touch & Go) and Double Unders & AMRAP 15 mins: Rope Climbs, Power Snatches and Run
Alt EMOM 10 mins: Power Snatch (Touch & Go) and Double Unders
Every 1 min for 10 mins, alternating between:
3 Power Snatch (Touch & Go) pick load
30 Double Unders
AMRAP 15 mins: Rope Climbs, Power Snatches and Run
Complete as many rounds as possible in 15 mins of:
2 Rope Climbs 15 ft
20 Power Snatches (75#/55#)
Run 200m
Photo by @robcwilson
Alt EMOM 10 mins: Power Snatch (Touch & Go) and Double Unders
Alt EMOM 10 mins: Power Snatch (Touch & Go) and Double Unders
Every 1 min for 10 mins, alternating between:
3 Power Snatch (Touch & Go)s, pick load
30 Double Unders
* Use mats
Jerk: 2RM & 18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks
18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks
18-15-12-9-6-3 reps, for time of:
Row Calories
Box Jump Over (24″/20″)
Dumbbell Push Jerk (Pick load)
Photo by @robcwilson
Four Ways to Scale Pull-Ups Without Bands
Want to aid your recovery and avoid injury? Get a deep tissue massage. Regularly! I get one every three weeks and it has done wonders for me in avoiding some of the routine recurring training injuries I used to have every few months.