Community. Coaching. Caring. Since 2009.
Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
*As a complex
21-15-9: Power Snatches, Toes-to-bars and Runs21-15-9 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar
Run 200m
Muscle-ups or Strict Pull-ups: 3x Max RepMuscle-ups or Strict Pull-ups 3x Max Rep
Rest as needed between sets
4 rounds for time of:
50 Double Unders
10 Burpee Box Jumps (24″/20″)
15 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Some progressions to practice regularly to build towards strict pull-ups: Bar Hangs, Ring Rows, Negative or Eccentric Pull-ups, Assisted Pull-up. Use them all.
Conquering Your First Strict Pull-up
THE OPEN BEGINS FEBRUARY 23.
With a continuously running clock perform:
1 Thruster (95#/65#) in the first 1 min,
2 Thrusters (95#/65#) in the second 1 min
3 Thrusters (95#/65#) in the third 1 min
…
Continuing this for as long as you are able.
Photo by @robcwilson
Preorder for sweatshirts and pullovers ($35) and long sleeve T’s ($20) is up in our Facebook group. If you’re interested then check it out and let us know ASAP what you want. Plenty of colors and a few styles to choose from. Preorder will end at the end of this week and the order will go in early next week.
We also have pint glasses available for $8 with the Squatch Logo! Grab one to enjoy your favorite beverage in.
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Air Squats, Push-ups, and Pull-upsComplete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups
Is Coach Rob demonstrating his push-up or is his class cheering him on to finish his first round?
Photos by @robcwilson
Some people come in to lift and workout. Others come in to…
Either way it’s cool.
Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat CleansHang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean
As a team of 2 complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans (185#/135#)
Rest 5 minutes then Pt. 2
Alternate full rounds with your partner.
As a team of 2 complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads (135#/95#)
24 Double Unders
Alternate after each movement with your partner.
Photo by @robcwilson
It was such a big Advanced RX class that today was all audibles. After some lifting it became “on the fly programming” for some fun team workouts.
Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell SwingsAs a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
or
1RM: Snatch or Clean for 45 minutes
Then complete the above AMRAP for 12-15 minutes
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean
Complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans, 185/135 lbs
As a team of 2. Alternate full rounds with your partner. Rest 5 minutes then Pt. 2.
Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads, 135/95 lbs
24 Double Unders
After Pt. 1. As a team of 2 alternate each exercise with your partner.
Chipper: Row Calories, Wall Balls, Deadlifts, Toes-to-bats, Burpees and RunFor time:
60 Row Calories
50 Wall Balls (20#/14#)
40 Deadlifts (185#/135#)
30 Toes-to-bars
20 Burpees
Run 400m
Alt EMOM 12 mins: Squat Snatches and Double UndersEvery 1 min for 12 mins, alternating between:
1 Squat Snatch
30 Double Unders
4 rounds for time of:
15 Overhead Squats (115#/75#)
15 Box Jumps (30″/24″)
Back Squat 3-3-3-3-3Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Each for time:
Row 1000m
Row 500m
Row 250m
Rest 1 min between efforts.
Seeing the pic above makes me realize I didn’t row hard enough today…
Photo by @robcwilson
Welcome to our January OnRampers: Kevin, Amanda, Stuart, Jason, Scott, Cindy and Julie!
How to Hollow Rock