Lifting: 1 Squat Clean + 1 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
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)
Category: Standard RX
Lifting: 1 Squat Clean + 1 Front Squat & Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats
Lifting: 1 Squat Clean + 1 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
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)
Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats
For time:
Row 1000m
60 AbMat Sit-ups
50 Air Squats
40 Ball Slams (30#/20#)
30 Pull-ups
20 Handstand Push Ups
10 Front Squats (185#/135#)
Team "Air Force WOD"
Team “Air Force WOD”
For Time:
40 Thrusters (95#/65#)
40 Sumo Deadlift High-pulls (95#/65#)
40 Push Jerks (95#/65#)
40 Power Snatches (95#/65#)
40 Front Squats (95#/65#)
* Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work.
** One athlete works on the bar at a time (the other rests), and the team is allowed to move to the next barbell skill once they have completed all 40 reps. Athletes alternate on the bar until 40 reps are complete and then move to the next exercise.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep and then both athletes must complete four burpees.
**** There is a 30 minute cap.
Post total time.
EMOM for 10 mins: 3 Strict Pull-ups & 5 RFT: Kettlebell Swings, Power Cleans and Box Jumps
5 RFT: Kettlebell Swings, Power Cleans and Box Jumps
5 rounds for time of:
12 Kettlebell Swings (53#/35#)
12 Power Cleans (115#/75#)
12 Box Jumps (24″/20″)
Shoulder Press 2-2-2-2-2 & 4 RFT: Thrusters and Muscle-ups
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Thrusters and Muscle-ups
4 rounds for time of:
12 Thrusters (95#/65#)
5 Muscle-ups
BTWB
Photo by @robcwilson
Advanced RX Class:
This Saturday the updated Advanced RX Test will be programmed for those who are in the Advanced class to run through all the movements to test it out and see if any adjustments are needed. In addition to removing movements in place of adding new movements, there are slightly heavier loads and adjusted rep counts. There will also be less “no-go’s” allowed as a passing score for those who are testing into the class.
I will also likely program a short optional checkout WOD after the Advanced Test is completed.
Advanced Test 2.0 is available to preview here on beyondthewhiteboard.
Power Snatch (Touch & Go) 3-3-3-3-3 & Chipper: Handstand Push-ups, Toes-to-bars, Run, Power Snatch, Double Unders
Power Snatch (Touch & Go) 3-3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Handstand Push-ups, Toes-to-bars, Run, Power Snatch, Double Unders
For time:
25 Handstand Push-ups
50 Toes-to-bars
Run 800m
25 Power Snatches (95#/65#)
150 Double Unders
Power Snatch (Touch & Go) 3-3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 4-4-4-4 & FT: Deadlifts and Lateral Burpee (Over Barbell); Rows
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Deadlifts and Lateral Burpee (Over Barbell); Rows
For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean & Jerk 2-2-2-2-2 & AMRAP 20 mins: Run and 3 Rounds of Cindy
Hang Power Clean & Jerk 2-2-2-2-2
Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Run and 3 Rounds of “Cindy”
Complete as many rounds as possible in 20 mins of:
Run 400m
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
BTWB
Photo by @robcwilson
Pay attention to staying well hydrated the next couple days as it’s unseasonably warm.
Nutrition:
For those who ordered Ice Age Meals they will be delivered on the 20th and will be in the freezer for you to pick up. Please pick them up that evening.
Each month there will be a deadline of the 18th to order with delivery in 2 days. You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym. You can request substitutions in the order comments field for a different menu item and they will try to accommodate.
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
There would be 3 of each meal and the sampler would be $109.99. They are delivered frozen and can be kept in the freezer until ready to use.
Behind the Scenes: 2015 Games, Part 2
Behind the Scenes: 2015 Games, Part 2