Sunday, June 9, 2019

Sunday, June 9, 2019

A) Snatch Complex
Establish a heavy complex of the following:
2 Hang Power Snatches + 2 Overhead Squats
- THEN -
B) “Fancy Pants”
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run

” SWEAT “
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
* Once the run / TTB are completed the remaining time in the 3:00 window is rest *

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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, May 8, 2018

Tuesday, May 8, 2018

"TRAFFIC JAM"

“Traffic Jam” A
In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Hang Power Snatch (95/65),
12 Barbell-Facing Burpees

Rest 5:00

“Traffic Jam” B
In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Hang Power Snatch (115/85)
9 Barbell-Facing Burpees

Rest 5:00

“Traffic Jam”  C
In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Hang Power Snatch (135/95)
6 Barbell-Facing Burpees

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Tuesday, November 21, 2017

Tuesday, November 21, 2017

Snatch Complex:
OTM X 8
Power Snatch + 2 Hang Power Snatch
(Athlete chooses moderate weight across)
- THEN -

" Bullfrog "
Ascending Ladder for 7 Minutes:
20 Double-Unders, 1 Power Snatch (115/85)
20 Double-Unders, 2 Power Snatch (115/85)
20 Double-Unders, 3 Power Snatch (115/85)

*Continue to add (1) Power Snatch per round for 7 Minutes*
** 8-8-14 **

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