Monday, August 26, 2019

Monday, August 26, 2019

A) On The :90 x 6 Rounds (Building)
1 Hang Power Snatch + 2 Overhead Squats
- Then -
B) “ WZA Online Challenge Workout 1 ”
AMRAP 9:
3/3, 6/6, 9/9, 12/12…..
Hang Power Snatches (75, 55lb)
Overhead Squats (75, 55lb)
* 30 Double Unders after each completed round *

” SWEAT “
5 x 4 minute AMRAPS:
200m Run
20 KBS
40 Double Unders
20 Machine Cals

Rest 2 Minutes

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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, 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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Monday, February 25, 2019

Monday, February 25, 2019

“ Air Force One ”
30 Thrusters (135/95 )
30 Sumo Deadlift High Pulls (135/95 )
30 Push Presses (135/95 )
30 Overhead Squats (135/95 )
30 Front Squats (135/95 )
* 5 Burpees OTM *

“ SWEAT ”
AMRAP 25:
30 V-Ups
30 Calorie Row
30 Jump Squats (weighted)
30 Push-Ups

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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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Thursday, December 20, 2018

Thursday, December 20, 2018

A) Overhead Squat
6-3-6-3-6-3^ (From The Floor)

Across on the 6’s / Ascend on the 3’s
 - Then -
B)  " Autobahn "
For Time:
150 KBS (53,35)
*EMOM 5 Burpees*

“ SWEAT “
AMRAP 22:
5 Wall Balls / 5 KBS / 5 Russian Twists
10 Wall Balls / 10 KBS / 10 Russian Twists
15 Wall Balls / 15 KBS / 15 Russian Twists
20 Wall Balls / 20 KBS / 20 Russian Twists
* Continue to add 5 reps per round until time is up

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Sunday, November 11, 2018

Sunday, November 11, 2018

“ SWEAT “ (8AM)
Sunday Funday Tabata
8 Rounds of :20 ON / :10 OFF per movement
- Air Squats
- Push-Ups
-Double Unders
-Jumping Lunges
-Russian Twists (Weighted)
* 1 Minute Rest Between Tabatas *

A) Snatch Complex
1 Hang Snatch + 1 Hang Squat Snatch + 2 Overhead Squats
- THEN -
B) “ Vice Grip “
AMRAP 8:
Max Hang Squat Snatch (115,85)
* EMOM 25 Double Unders *

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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, September 19, 2018

Wednesday, September 19, 2018

A) Pause Overhead Squats
5 Sets of the following:
1 Tempo Overhead Squat + 1 Overhead Squat
* Tempo = 3 Seconds Down / 2 Second Pause in Bottom / 3 Seconds Up *

- Then -
B) "TWENTY SOMETHING"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row

“ SWEAT “
AMRAP 20:
30 Goblet Squats
30 Box Jumps
30 V-Ups
30 Calorie Row

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