Saturday, May 11, 2019

Saturday, May 11, 2019

“ Bubba Gump Shrimp “
Teams of 2
For Time:
800m Run / 750m Row
30 Hang Power Cleans (205,145)
50 Bar Over Burpees
800m Run / 750m Row
30 Hang Power Cleans (185,115)
50 Bar Over Burpees
800m Run / 750m Row
30 Hang Power Cleans (135,95)
50 Bar Over Burpees
* One athlete completes an 800m Run while the other completes a 750m Row
* Both the row and run must be completed before teams start on the hang power cleans

“ SWEAT “
Teams of 2
AMRAP 25:
400m Run
20 Wall Balls
20 Burpees
400m Run
30 Wall Balls
30 Burpees
400m Run
40 Wall Balls
40 Burpees…
* Continue To Add 10 Reps per round until time is up *
** Divide Reps as Desired **

Read More

Tuesday, December 18, 2018

Tuesday, December 18, 2018

A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
- Then -
B) “Down Time”
AMRAP 7:
3 Deadlifts / 3 Hang Power Cleans/ 3 Push Jerks
6 Deadlifts/ 6 Hang Power Cleans/ 6 Push Jerks
9 Deadlifts/ 9 Hang Power Cleans/ 9 Push Jerks…
* Continue to add 3 reps per round until time is up *
RX = 135 / 95

“ SWEAT “ (6AM & 6PM)
Teams of 2:
AMRAP 20
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
* Divide Reps As Desired *

Read More

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

Read More

Monday, July 2, 2018

Monday, July 2, 2018

"CAPTAIN CRUNCH"
In a 4:00 Window…
3 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row
- - Rest 4:00 - -

In a 4:00 Window…
2 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row
- - Rest 4:00 - -

In a 4:00 Window…
1 Round Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
Time remaining, Max Calorie Row

Read More

Wednesday, April 11, 2018

Wednesday, April 11, 2018

“50-50”
Teams of 2:
AMRAP 7:
35 Push Press (135/95)
35 Push Press (155/105)
AMRAP Push Press (185/135)
   - rest 3 minutes -
AMRAP 7:
35 Back Squats (155/105)
35 Back Squats (185/135)
AMRAP Back Squats (225/155)
    - rest 3 minutes -
AMRAP 7:
35 Hang Power Cleans (135/95)
35 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

" SWEAT "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Wall Balls
B) Burpees
C) V-Ups
D) OH Plate Lunge
*Rest 1 Minute Between Stations*

Read More

Tuesday, October 3, 2017

Tuesday, October 3, 2017

"CAPTAIN CRUNCH"
In a 4:00 Window…
3 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row
- - Rest 4:00 - -

In a 4:00 Window…
2 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row
- - Rest 4:00 - -

In a 4:00 Window…
1 Round Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
Time remaining, Max Calorie Row

Read More

Tuesday, November 8, 2016

Tuesday, November 8, 2016

“Bouncy House”
AMRAP 4:
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Time remaining: Max Double Unders
RX = 95,65
Rest 4:00

AMRAP 4:
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Time remaining: Max Double Unders
RX = 135,95
Rest 4:00

AMRAP 4:
1 Round:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Time remaining: Max Double Unders
RX = 155,105
 

Read More