Community. Coaching. Caring. Since 2009.
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up
* Time Cap: 10 minutes. Scale accordingly! This is a sprint. Ideal time range 8 minutes or less.
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 3-3-3-3
Hollow Rocks 3×15
Rest as needed between sets.
* Alternate DL and HR Sets
5 RFT: Deadlifts, Air Squats and Handstand Push Ups5 rounds for time of:
7 Deadlifts (275#/185#)
30 Air Squats
7 Handstand Push Ups
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats and touch and go. No drops. Alternate DL and HR Sets
Record your best Clean & Jerk 1 rep max lift.
* As a team, share a bar and alternate lifts. 8 min. time cap for each to find a 1RM.
1 Clean & Jerk, pick load
Every 1 min for 5 mins.
15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk (135#/95#)
Push-up
For time:
25 Assault Bike (Calories)
50 AbMat Sit-ups
As a team, share a bar and alternate lifts.
Record your best Clean & Jerk 1 rep max lift.
* 8 min. time cap for each to find a 1RM.
Helen Meets GraceAs a team of 2 complete for time:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
Partner Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135#/95#)
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Double Unders, Overhead Walking Lunges and Burpees3 rounds for time of:
50 Double Unders
Overhead Walking Lunge (45#/25# Bumper), 50 ft
25 Burpees
3 rounds for time of:
60 Double Unders
Double Kettlebell Overhead Lunge (35#/26# x2), 50/40 ft
25 Burpees
* Choose this Option if you can RX.
