Wednesday, June 5, 2019

Wednesday, June 5, 2019

Pausing Front Squat
Build to a Heavy Set of 2 (3 Second Pause In Bottom)

Hang Squat Clean
Build to a Heavy Single

“Dirt Nap”
3 Rounds
15 Hang Squat Cleans (135,95)
15 Lateral Barbell Burpees

“ SWEAT “
8 Rounds of :20 on / :10 off for each of the following:
- Assault Bike Cals
- Jump Squats
- Weighted Medball Sit-Ups
- Burpees
Rest 1 Minute Between Rounds

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Saturday, December 1, 2018

Saturday, December 1, 2018

“ SWEAT “
In Teams of 2:
Max Reps In 6 Minutes At Each Station:
A) In & Out Plate Hops
B) Russian KBS
C) Abmat Sit-Ups (Weighted Optional)
D) Goblet Squats
* Partners work :30 on / :30 off
* * 1 Minute Rest Between Stations * *

“ Bundled “
Teams of 3:
For Time:
100 Cal Row
50 Hang Power Cleans
40 Push Jerks
30 Clean and Jerks

-Round 1 = 95,65
-Round 2 = 115,85
-Round 3 = 135,95
-Round 4 = 155,105
-Round 5 = 185,135
* 25 Minute Cap *

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Tuesday, November 13, 2018

Tuesday, November 13, 2018

A) Hang Clean
- Establish a heavy triple for the day

- THEN -

B) “ Hangman “

For Time:
21 Hang Power Cleans
21 Barbell-Facing Burpees
100 Double-Unders
15 Hang Power Cleans
15 Barbell-Facing Burpees
75 Double-Unders
9 Hang Power Cleans
9 Barbell-Facing Burpees
50 Double-Unders
Rx Barbell – 135/95

“ SWEAT “ (6AM / 6PM)
AMRAP 18:
25 Medball Squat Cleans
25 Burpees To Target
100 Double Unders / Single Unders

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Thursday, February 22, 2018

Thursday, February 22, 2018

A) Barbell Complex
Work To A Heavy Complex Of:
2 Deadlifts + 2 Hang Cleans + 2 Front Squats
- Then -
B) " Unbreakable "
AMRAP 8:
8 Unbroken Deadlifts
8 Unbroken Hang Cleans
8 Unbroken Front Squats
RX = 155 / 105
*You may drop the bar between movements*
8 unbroken Deadlifts - drop - 8 unbroken Hang Cleans - drop - 8 Unbroken Front Squats etc...

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