Community. Coaching. Caring. Since 2009.
1 Squat Snatch, pick load
Every 1 min for 9 mins.
Chipper: Row, Air Squats, Run and Power SnatchesFor time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches, pick load
EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-upsEvery 1 min for 8 mins do:
1 Strict Pull-up
2 Pull-ups
3 Chest-to-bar Pull-ups
* Goal is to perform this as a complex unbroken. Scale to 1 strict PU plus 2 kipping (no C2B). Or scale to 2 kipping plus 1 C2B (no strict). Stay consistent.
For time:
50 Box Jumps
50 Wall Balls
50 Burpees
3 Rope Climbs (15 ft)
Snatch Balance 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Kettlebell Swings and Overhead Squats3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Strict Pull-ups, Medicine Ball Cleans and Push-ups10 rounds for time of:
3 Strict Pull-ups
6 Medicine Ball Cleans (20#/14#)
9 Push-ups
Gymnastics Practice: Muscle-ups, Handstand WalksNOT For time:
10 Muscle-ups
Handstand Walk 20m
10 Bar Muscle-ups
Handstand Walk 20m
10 Muscle-ups
* Scale to MU progressions/practice, strict pull-ups and dips. For HS Walk scale to HS freestanding holds or 60 sec holds against wall. Intent is for structured and sequential gymnastic skill work.
3 RFT: Dumbbell Clean & Jerks and Runs3 rounds for time of:
15 Dumbbell Clean & Jerks (50#/35#)
Run 200m
* Do not drop DB’s
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* 1 snatch + 1 OHS complex
AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-upsComplete as many rounds as possible in 12 mins of:
10 Overhead Squats (95#/65#)
8 Toes-to-bars
6 Handstand Push-ups
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Run, Chest-to-bar Pull-ups and Box Jump OversComplete as many rounds as possible in 14 mins of:
Run 200m
7 Chest-to-bar Pull-ups
7 Box Jump Overs (24″/20″)
Thruster 1-1-1-1-1Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m
Post total time.
* Change load as you go.
Advanced RX Class:Every 1 min for 12 mins, alternating between:
3 Squat Snatches (135#/95#)
3 Bar Muscle-ups
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Bar Facing Burpees
3 Snatches (165#/115#) Power or Squat
For time:
15 Deadlifts (225#/155#)
9 Pull-ups
12 Deadlifts
12 Pull-ups
9 Deadlifts
15 Pull-ups
As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185#/135#)
–then–
30 Deadlifts (185#/135#)
While partner holds Goblet Squat Hold (53#/35#)
–then–
30 Kettlebell Swings (53#/35#)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20#/14#)