Tuesday, March 26, 2019

Tuesday, March 26, 2019

A) Snatch Complex
Establish a heavy complex of:
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
- THEN -
B) “ Mahalo “
Teams of 2
AMRAP 15:
12 Power Snatches (75,55)
35 Double Unders
12 Box Jump Overs (24,20)
* Partners alternate movements *

“ SWEAT “
8 Rounds of :20 on / :10 off
A) Calorie Row
B) Push-Ups
C) Double Unders
D) Hollow Rocks
E) Assault Bike Calories

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Tuesday, March 5, 2019

Tuesday, March 5, 2019

“ Splinter Cell ”
Teams of 2
AMRAP 18:
30 Double Unders
5 Power Cleans (155,105)
10 Box Jump Overs (24,20)
- Partners alternate full rounds -

” SWEAT “
5 Movement Tabata
8 Rounds of :20 on / :10 off
A) Box Jump Overs
B) Weighted Abmat Sit-Ups
C) Russian KBS (Heavy)
D) Squat Tuck Jumps
E) Max Effort Machine Cals
- Rest 1 Min Between Tabatas -

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Friday, March 1, 2019

Friday, March 1, 2019

“ 19.2 ”
Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135/85
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315/205

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Tuesday, February 19, 2019

Tuesday, February 19, 2019

A) Snatch Complex
Work to a heavy of:
1 Power Snatch + 1 OHS + 1 Hang Power Snatch + 1 OHS

B) “ Double Bubble ”
AMRAP 15:
25 Double Unders
5 Power Snatches (115,85)
25 Double Unders
3 Bar Muscle-Ups

“ SWEAT “
3 Rounds of:
3 Minutes Max Cal AB
2 Minutes Max Cal Row
1 Minute Max Burpees
* 2 Minutes Rest Between Rounds *

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