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1:

2 RFQ: Dumbbell Overhead Walking Lunge + Press, Dead Bug Holds, Banded Hip Bridges and Crossover Symmetry I-T-Y

2 rounds for quality of: 10 Dumbbell Overhead Walking Lunge + Press, pick load Dead Bug Hold, 30 secs 10 Banded Hip Bridges 7 Crossover Symmetry I-T-Y

Dumbbell Overhead Walking Lunge + Press- press at the bottom of each lunge Crossover Symmetry I-T-Y- 7 each

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2:

Push Press : 8-6-5-4-3

Push Press 8-6-5-4-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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3:

2 Push Jerk + Jerk : 1-1-1-1

2 Push Jerk + Jerk 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Push Jerk + Jerk: (2+1)x4

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4:

Clean Deadlift + Hang Clean + Clean Deadlift + Clean + Jerk : 1-1-1

Clean Deadlift + Hang Clean + Clean Deadlift + Clean + Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Clean Deadlift + Hang Clean (mid knee) + Clean Deadlift + Clean + Jerk: (1+1+1+1+1)x3

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5:

Clean & Jerk : 1-1-1-1

Clean & Jerk 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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6:

Deficit Snatch Deadlift : 3-3-3

Deficit Snatch Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

On a 2" riser, heavy load.

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Skill Training 1:

4 RFT: Hollow Holds, Hollow Rocks and V-ups

4 rounds for time of: Hollow Hold, 10 secs Hollow Rock, 10 secs 10 V-ups Rest 30 secs

Complete each round unbroken. Scale by lowering numbers to 5s if needed.

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Skill Training 2:

FQ: Arch Holds and Arch Rocks

For quality: Arch Hold, 1 min Arch Rock, 1 min

Accumulate 1 min of each.

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Beginner Option:

3 RFT: Strict Ring Rows, Push-ups and Tuck Sits

3 rounds for time of: 10 Strict Ring Rows 10 Push-ups Tuck Sit, 30 mins

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FT: Strict Pull-ups, Push-ups, Air Squats and Rows

For time: 10 Strict Pull-ups 20 Push-ups 30 Air Squats Row, 2000 m 15 Strict Pull-ups 30 Push-ups 45 Air Squats Row, 1000 m 20 Strict Pull-ups 40 Push-ups 60 Air Squats Row, 500 m

Strict Pull-up Scale: - kipping pull-ups - ring rows Row Scale: - Run: 1600, 800, 400 Workout Scale: - 1/2 reps/distance

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4 RFT: 400 m, Dumbbell Devil Press and Pull-ups

4 rounds for time of: Run, 400 m 20 Dumbbell Devil Press, pick load 20 Pull-ups

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Isabel

Double Kettlebell Snatch : 30 Reps for Time

For time: 30 Double Kettlebell Snatches, pick load

There is no minimum weight and no cap weight. The goal of this training piece would be to choose a weight that would allow each piece to be done unbroken. Weights do not have to remain the same for each portion of today’s training. Rest 3 mins before Grace...

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Grace

Double Kettlebell Long Cycle : 30 Reps for Time

For time: 30 Double Kettlebell Long Cycles, pick load

Rest 3 mins before Double Kettlebell Front Squats...

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Double Kettlebell Front Squat : 30 Reps for Time

For time: 30 Double Kettlebell Front Squats, pick load

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