Wednesday, September 12, 2018

Wednesday, September 12, 2018

A) Split Jerk Complex
- Establish a moderate complex of:
1 Pausing Split Jerk (2-Sec Pause in Dip) + I Pausing Split Jerk (2-Sec Pause in Catch) + 1 Split Jerk
- Then -
B) “ Quick Sand “
Alternating “On the Minute” x 8 (4 Rounds):
- Even Minutes – 18-16-14-12 DB Snatches (50,35)
- Odd Minutes – Max Burpee Box Jump Overs (24,20)

“ SWEAT “
4 Rounds of:
1 Minute Max Cal Row
1 Minute Max Medball Sit-Ups
1 Minute Max Plate To Overhead
1 Minute Max Burpees To Plate
1 Minute Rest

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Wednesday, June 13, 2018

Wednesday, June 13, 2018

A) Back Squat
4-8-4-8-4-8
4's Are across
8's Are ascending in weight

 - Then -

" Speed Boat "
3 Rounds:
30/21 Calorie Row
25 Wallballs (20/14)
10 Dumbbell Hang Clean and Jerks, left side (50/35)
10 Dumbbell Hang Clean and Jerks, right side (50/35)

" SWEAT " (6AM, 9AM, 6PM)
Teams of 2
AMRAP 25:
12/9 Cal Row
6 Burpees To Plate
200m Run
* Partners alternate full rounds *

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