Monday, August 19, 2019

Monday, August 19, 2019

A) Snatch Complex
1 Complex Every :90 x 6
Power Snatch + 2 OHS + Hang Squat Snatch
- Then -
B) “Rocket Power”
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squats (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

” SWEAT ”
AMRAP 20:
20 Burpees To Target
200m Run
20 Odd Object Front Squats
200m Run
20 V-Ups
200m Run

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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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Monday, October 1, 2018

Monday, October 1, 2018

A) Pause Overhead Squats
5 Sets of the following:
1 Tempo Overhead Squat + 1 Overhead Squat
* Tempo = 5 Seconds Down / 2 Second Pause in Bottom / 5 Seconds Up *
-> We are building on our previous Tempo Squats from 9/19/18 <-
- THEN -
B) "Yukon Express"
AMRAP 12 of:
5 OHS (115,85)
10 Front Rack Lunges (115,85)
15 Bar over Burpees

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Wednesday, August 15, 2018

Wednesday, August 15, 2018

"HOT SAUCE"

A) AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (95,65)
Rest 3:00

B) AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (115,85)
Rest 3:00

C) AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (135,95)
Rest 3:00

D)  AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (155,105)

" SWEAT "
On The 3 Minute x 10 Rounds :
15 Burpees + 200m Run
* Rest remainder of the 3 minute window *

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Sunday, April 29, 2018

Sunday, April 29, 2018

Snatch Skill
A) 5 x 3^ Snatch Balance (Moderate)
B) 5 x 2^ OHS (Moderate)
C) 5 x 1^ Snatch (Heavy)
- Then -
" Dig Dug "
5 RFT:
10 Unbroken OHS (Athlete Choice)
100ft Bear Crawl

"SWEAT" - 8AM
12 Round Tabata (:20on / :10 Rest) for each of the following:
A) Calorie Row
B) HR Push-Ups / Ring Rows
C) Calorie Row
D) V-Ups / 6" Hold
** For B & D athletes will alternate between movements for 12 rounds **

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