Call Us:(510) 523-8011 | Email Us

Advanced

22
Sep

2017.09.22 | Advanced

PART 1
Touch and go.
3-3-3-3-3
Power Snatches

PART 2
Total the number of power snatches completed.
Every 2 minutes on the minute for 5 rounds:
200m Run
12 x Pull-Ups
AMRAP Power Snatches (115/75)

21
Sep

2017.09.21 | Advanced

PART 1
5-5-5-5-5
Bench Presses

PART 2
8 minutes for rounds:
6 x Muscle-Ups
50 x Double-Unders

PART 3
For form:
3 Total Minute Elbow Plank
2 Total Minute Side Plank (Each Side)
30 x Hip Extensions (25)

20
Sep

2017.09.20 | Advanced

PART 1
For the clean & jerks, each repetition starts from the ground.
For time:
400m Kettlebell Farmer’s Carry (53×2/35×2)
35 x Deadlifts (225/155)
35 x Kettlebell Clean & Jerks (53×2/35×2)
35 x Kettlebell Front Squats (53×2/35×2)
400m Kettlebell Farmer’s Carry (53×2/35×2)

19
Sep

2017.09.19 | Advanced

PART 1
5 rounds for time:
2 x Rope Climbs (15 Feet)
7 x Overhead Squats (135/95)

PART 2
Pick a weight for the pull-ups where you can do at
least 5 unbroken on the first few rounds.
5 rounds for form:
10 x Weighted Strict Pull-Ups
15 x GHD Sit-Ups

18
Sep

2017.09.18 | Advanced

PART 1
Touch and go.
3-3-3-3-3
Power Cleans

PART 2
Every 2 minutes on the minute for 6 rounds:
1:
10 x Thrusters (95/65)
10 x Toes To Bar
2:
10 x Sumo Deadlift High Pulls (95/65)
10 x Bar Facing Burpees

16
Sep

2017.09.16 | Advanced

PART 1
3 rounds for time:
80 x Double-Unders
10 x Squat Snatches (135/95)

PART 2
For form:
10 x Muscle-Ups
30 x Pistols (Alternating)
50 x Hip Extensions

1 2 3 125