Category: Standard RX
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & FT: Wall Balls, Runs, and Deadlifts
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
4 Strict Pull-ups
* Touch and go, no dropping last rep. Add or subtract pull-ups to your ability.
Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat & 5 RFT: Power Snatches, Overhead Squats and Double Unders
Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat
Snatch Grip Deadlift 3-3-3-3, using heaviest weight per set
Hang Squat Snatch 2-2-2-2, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
* 3 Snatch DL + 2 HS + 1 OHS complex.
5 RFT: Power Snatches, Overhead Squats and Double Unders
5 rounds for time of:
5 Power Snatches (115#/75#)
5 Overhead Squats (115#/75#)
30 Double Unders
Photo by @robcwilson
4th of July Weekend Schedule:
- 6/30 Friday, 7/1 Saturday and 7/3 Monday:
- Normal Schedule
- 7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!
Shoulder Press 10-10-10 & AMRAP 7 mins: Row, Push Press then Max Reps Burpees
Shoulder Press 10-10-10
Shoulder Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Row, Push Press then Max Reps Burpees
Complete as many rounds as possible in 7 mins of:
60/50 Row (Cal)
25 Push Press (95#/65#)
then Max rep Burpees in remaining time
Men: Row 60 cal, Women: Row 50 cal.
Score is total burpees.
Photo by @robcwilson
4th of July Weekend Schedule:
- 6/30 Friday, 7/1 Saturday and 7/3 Monday:
- Normal Schedule
- 7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!
Back Squat 8-8-8 & 5 RFT: Runs, Back Squats and Rope Climbs
Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups
Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups
Teams of 2 complete 2 rounds for time of:
30 Hand Release Push-Ups
40 Power Snatches (115#/75#)
50 Dumbbell Box Step-ups (35#/20#) (24″/20″)
60 Row Calories
70 AbMat Sit-ups
* Alternate work and rest. Share bar, DB, and rower.
Photo by @robwilson
Our July OnRamp Schedule:
- Tuesday 7/11 at 7:00 pm
- Thursday 7/13 at 7:00 pm
- Saturday 7/15 at 8:30 am
- Monday 7/17 at 7:00 pm
* Each OnRamp session will run approximately 1 hr to 1 hr 20 min.
Contact us if you’re interested!
Deadlift 5-5-5 & E3MOM: Run, Deadlifts and Wall Balls
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last rep.
Snatch Balance 1-1-1-1-1 & AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OH Squat.
AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups
Complete as many rounds as possible in 12 mins of:
Run 400m
15 Overhead Squats (95#/65#)
12 Chest-to-bar Pull-ups
Photo by @robcwilson
Tweens and Teens session is done! We will look to start another session in August or may do summer camp daily style classes for week long blocks. Details to come.
Lifting: Complex 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk & AMRAP 7 mins: Hang Power Cleans and Lateral Burpees
Lifting Complex: 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
Deadlift 3-3-3-3, using heaviest weight per set
Hang Power Clean 2-2-2-2, using heaviest weight per set
Jerk 1-1-1-1, using heaviest weight per set
* Complex 3 DL + 2 HPC + 1 Jerk.
AMRAP 7 mins: Hang Power Cleans and Lateral Burpees
Complete as many rounds as possible in 7 mins of:
7 Hang Power Cleans (155#/105#)
7 Lateral Burpee (Over Barbell)
Photos by @robcwilson
Congrats to Diane for WOD # 250! To celebrate she knocked out 250 lateral burpees after class (pictured). Amazing!!!
Also congrats to Bob B. for crushing the Advanced RX Test tonight. He cruised right through the whole thing leading me to wonder if I need to make it harder…
In all seriousness both Diane and Bob are great examples of consistency and hard work, and both have made big gains in their health and fitness. As Rob W. would say, “Proud of you! So proud!”.
In the “My fitness is inadequate” Department:
This 19 year old from Uzbekistan just snatched 397 lbs. and also clean and jerked 462 lbs. to win the Junior World Championships. His total would have placed him 4th at the last Olympics.
19-Year Old Farkhodbek Sobirov Lifts More Than Olympian Kendrick Farris