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Run 5 km TT

Run 5 km This is an all out effort for time.

Scaling: Newer athletes should reduce the distance in order to finish in under 25 minutes. Intermediate athletes can perform this as Rx’d, just at a slower pace.

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1:

Muscle Clean + Tall Clean + Sotts Press : 3-3-3

Muscle Clean + Tall Clean + Sotts Press 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Muscle Clean + Tall Clean + Sotts Press (strict press in front squat): (3+3+3)x3

View Results (12)

2:

Clean & Jerk : 3-2-2-1-1-1

Clean & Jerk 3-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results (18)

3:

Clean Deadlift 4x2

Clean Deadlift 4x2 Use the same weight for each set. Rest as needed between sets.

@ 95% of best clean

View Results (15)

4:

Chin-ups : 3x10

Chin-ups 3x10 Rest as needed between efforts.

View Results (10)

5:

Weighted Hip Extension : 10-10-10

Weighted Hip Extension 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results (11)

6:

Weighted Sit-up : 15-15-15

Weighted Sit-up 15-15-15 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results (11)

Skill Training:

Skin-the-Cats : 8x1

Skin-the-Cats 8x1 Rest as needed between sets.

Slow and controlled so you feel time under tension! Check out the CFG IG post for an Rx'd and scaled version. Note the straight arms in initial pull and throughout skill. Please also note that these put a tremendous amount of pressure on the shoulders and bicep tendon so work a very scaled version until you build mobility and flexibility for this skill.

View Results (8)
Run 5 km TT

Run 5 km This is an all out effort for time.

Scaling: Newer athletes should reduce the distance in order to finish in under 25 minutes. Intermediate athletes can perform this as Rx’d, just at a slower pace.

View Results (14)

Beginner Option:

Run 3 km TT

Run 3 km This is an all out effort for time.

View Results (1)

Nothing assigned for September 25, 2018


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