Tuesday, October 22, 2019

Tuesday, October 22, 2019

A) Deadlift
Build to a Heavy Set of 5
- THEN -
B) “Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

” SWEAT “
AMRAP 22:
5 HSPU / 5 KB SDLHP / 5 Alternating FR Lunges / 25 Plate Hops
10 HSPU / 10 KB SDLHP / 10 Alternating FR Lunges / 25 Plate Hops
15/15/15/25…20/20/20/25….25/25/25/25….
* Athletes Use The Same KB For SDLHP & FR Lunges *

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Tuesday, October 1, 2019

Tuesday, October 1, 2019

“Bar Crawl”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

” SWEAT ”
AMRAP 30: (2Min on / 1Min off)
30 KBS
30 DB Push Press
30 Cal AB
30 TTB
* Pickup where you left off *

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Thursday, September 19, 2019

Thursday, September 19, 2019

A) Sumo Deadlift
5 x 8 Ascending
- THEN -
B) “ Bermuda Triangle “
For Time:
150 Double Unders
- Into -
21-15-9 Deadlifts (225,155)
9-15-21 TTB
- Into -
150 Double Unders

” SWEAT ”
A) AMRAP 4:
35 DU
15 TTB
- Rest 2 Mins -
B) AMRAP 4:
12 Burpee Box Jumps
12 Double KB Deadlifts
- Rest 2 Mins -
* Repeat Both A & B *

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Friday, August 30, 2019

Friday, August 30, 2019

“WZA Online Challenge Workout 3 AKA DT Ladder ”
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

  • Round 1 - 95, 65lb

  • Round 2 - 135, 95lb

  • Round 3 - 155, 105lb

  • Round 4 - 185, 130lb

  • Round 5 - 205, 145lb - *AMRAP with remaining time

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Saturday, August 17, 2019

Saturday, August 17, 2019

“ SWEAT “
Teams of 2
AMRAP 22:
90 KB DL (Alternate every 15 reps)
60 Medball Thrusters (Alternate Every 10 Reps)
30 KBS (Alternate every 15 Reps)
400m Team Medball Run

” DebT “
Teams of 2
AMRAP 22:
20 Deadlifts
20 Hang Power Cleans
20 Shoulder To Overhead
400m Team Run
* Weights increase each round *
RX = 95/65, 115/85, 135/95, 155/105, 185/115, 225/155
** Divide Reps as needed **

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Wednesday, July 31, 2019

Wednesday, July 31, 2019

A) Deadlift
20-15-10-10
* One weight across for all sets, Rest 2 Mins between sets
- THEN -
B) “Meter Maid”
For Time:
200 Meter Run + 27 Wallballs (20/14) + 27 Box Jumps (24/20)
200 Meter Run + 21 Wallballs (20/14) + 21 Box Jumps (24/20)
200 Meter Run + 15 Wallballs (20/14) + 15 Box Jumps (24/20)
200 Meter Run + 9 Wallballs (20/14) + 9 Box Jumps (24/20)

” SWEAT “
AMRAP 18:
200m Run + 3 Wallballs + 3 Burpee Box Jumps
200m Run + 6 Wallballs + 6 Burpee Box Jumps
200m Run + 9 Wallballs + 9 Burpee Box Jumps
200m Run + 12 Wallballs + 12 Burpee Box Jumps….
* Continue to add 3 Wallballs and 3 Burpee Box Jumps per round until time is reached *

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Sunday, July 21, 2019

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“ SWEAT “
A) Max Distance Row
B) Max Distance Bike
C) Max Rounds of 7 Push-Ups + 7 V-Ups + 7 Air Squats
- Round 1 = 3:00 at each station
- Round 2 = 2:30 at each station
- Round 3 = 2:00 at each station
* Rest equal amount after full rounds *

A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats + 3 Push Press
- THEN -
B) “ Sweet Chin Music “
For Time:
1,000m Row
50/40 Calorie Assault Bike

Thursday, June 20, 2019

Thursday, June 20, 2019

“Onesies”
Athletes Choose 1 From Each Section:

Weightlifting
1RM Strict Press
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB

Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Cal Assault Bike (:90)

” SWEAT ”
OTM X 25
1) Max Machine Cals
2) Max KBS
3 Max Weighted Sit-Ups
4) Max Machine Cals
5) Rest

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Wednesday, May 29, 2019

Wednesday, May 29, 2019

“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/135)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

“ SWEAT ”
AMRAP 20:
400m Run
30 Wallballs
30 Box Jumps

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Wednesday, May 1, 2019

Wednesday, May 1, 2019

A) Deadlift
On The 2;00 x 6
3 - 1 - 3 - 1 - 3 - 1
* Across on the 3s / Ascend on the singles
- THEN -

B) “ Door Knob “

AMRAP 18:
21/15 Cal Assault Bike Cals
15 Strict HSPU
15 Deadlifts (115,85)
15 Front Squats (115,85)
* Row Cals = 1:1 *

“ SWEAT “
AMRAP 18:
20 Cal Bike Or Row
20 Strict HSPU
20 KB Sumo Deadlift High Pull
20 Goblet Squats

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