Category: Video and Media

EMOM for 10 mins: Power Snatch then Power Clean and Jerk

Every 1 min for 10 mins do:
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min

SRCF “Stop the Slop 3.0”

For time:
Run, 400 m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
10 Power Snatches, 135/95 lbs
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks, 135/95 lbs
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
Run, 400 m

Team WOD: FT: Double DB Devil Press and Double DB Step Ups

For time:
10/8 Partner Calorie Rows
— then —
100 Double Dumbbell Devil Press, 35/20 lbs
100 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in

Solo WOD: AMRAP 15 mins: Double DB Devil Press, Double DB Box Step-ups, and Row Cal

Complete as many rounds as possible in 15 mins of:
4 Double Dumbbell Devil Press, 35/20 lbs
6 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in
10/8 Row Calories

Hang Power Clean 2-2-2-2

Hang Power Clean 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pt. 1: Alt EMOM 15 mins: Run, Hang Power Cleans, and Wall Balls

Every 1 min for 15 mins, alternating between:
Run, 100 m
10 Hang Power Cleans, 135/95 lbs
12 Wall Balls, 20/14 lbs

Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB Swings

For time:
Partner Run, 200 m
70 Front Squats, 95/65 lbs
70 Hand Release Push-ups
70 Kettlebell Swings, 53/35 lbs
Partner Run, 200 m
50 Front Squats
50 Hand Release Push-ups
50 Kettlebell Swings
Partner Run, 200 m
30 Front Squats
30 Hand Release Push-ups
30 Kettlebell Swings

Solo WOD: Chipper: Run, Front Squats, Hand Release Push-ups, and KB Swings

For time:
Run, 200 m
30 Front Squats, 95/65 lbs
30 Hand Release Push-ups
30 Kettlebell Swings, 53/35 lbs
Run, 150 m
20 Front Squats
20 Hand Release Push-ups
20 Kettlebell Swings
Run, 100 m
10 Front Squats
10 Hand Release Push-ups
10 Kettlebell Swings

Bench Press 3-3-3

Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Toes-to-bars: 3x Max Rep

Toes-to-bars 3x max rep

Rest as needed between sets.

4 RF-ME: Run, Bench Press, and Handstand Push-ups

4 rounds for max reps of:
Run, 300 m, 2 mins
max rep Bench Press, 135/95 lbs, 1 min
max rep Handstand Push-ups, 1 min
Rest 1 min

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Opt. 1: 10 RFT: Muscle-ups and Wall Balls

10 rounds for time of:
3 Muscle-ups
10 Wall Balls, 20/14 lbs

Opt. 2: 10 RFT: C2B Pull-ups and Wall Balls

10 rounds for time of:
5 Chest-to-bar Pull-ups
10 Wall Balls