Thanks to everyone who purchased a hoodie and made a donation to Barbells 4 Boobs. We’ll be hosting the WOD “Helen Meets Grace” this Saturday starting at 9am. You’re encouraged to wear some pink stuff if you have it. The format for classes will be as follows: 9:00am Group Warm-up and standards, if you don’t...Read More
Work up and do three heavy sets of two overhead squats. If you need to work on mobility between sets, then do so. For the metcon, choose a very manageable weight for the power snatches. Singles are fine, but you should be able to get back on the bar right away. An Rx athlete will...Read More
Rx+ option is to use 70/53 for KB weights. To setup for the deadlifts, have KBs on the outside of your feet and grasp the bell like you would start a farmer’s carry. Make sure to set your back and use your legs to drive up. Try not to flop the bells down on the...Read More
Beginning of class should be time to work up to a heavy weight for the complex. Clean and hang clean should be received in a full squat. Jerk can be a power jerk or split jerk. Then FRAN! Go hard and fast – this is not meant to be slogged through. Time cap is 10...Read More
7 rounds for time: (20 min. cap) 7 burpee box jumps*, 24/20″ 14 KB swings, 70/53# 35 double unders *each round add 1 burpee box jump. So first round you do 7, second round you do 8, etc. KB weight should be heavy, even if it means going Russian style.Read More
Work up to a heavy set of 3 and repeat that weight for 2 more sets. Take no more than 15 minutes for this. Scale bar muscle-ups to 15 chest-to-bar pull-ups or other pull-up variations. No dip scales today. Strength back squat 3×3 Conditioning AMRAP in 15 min: run 800m 45 wall balls, 20/14# 30...Read More
For strength, do about 75% of your 1RM shoulder press. You’ll do 5 presses immediately into 10 push presses. Do sets every 3 minutes (0:00, 3:00, 6:00, 9:00) For the AMRAP, the front squats come from the ground and increase by 2 each round. Toes-to-bar increase by 3. Box jumps increase by 4. Score will...Read More
Pick a dumbbell or KB to use for the entire EMOM. Obviously if you are getting less than 3 reps in a minute, switch the weight. Scaled can be either bodyweight or banded strict pull-ups. Clean and jerks for the Met-Con can be any style – power or squat cleans, and push jerks or split...Read More
Buy in with a 1000m row, then get to work on KB snatches. These are one-armed snatches from knee height to lock-out overhead. If it works better for you to snatch from the ground, that’s fine, but it’s not required. Switch arms as necessary. Cash out score is the total number of push-ups completed across...Read More
Back squats should be at the same weight – about 75% of your 1RM. Warm up to the weight and then go at evenly spaced intervals: 0:00, 2:30, 5:00, 7:30, 10:00. If 100 double unders seems impossible, scale to 50. If that seems like too much, do 100 single unders. Score is rounds + reps....Read More
