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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Wednesday, January 2, 2019

Wednesday, January 2, 2019

A) Pausing Overhead Squats
5 x 3 ^ ( 5-Second Pause In Bottom )
- THEN -
B) “ Dead Arm “
AMRAP 12:
5 Strict HSPU
10 Overhead Squats
15 Deadlifts
RX = 95/65

“ SWEAT “
Teams of 2
AMRAP 22:
Athlete 1)
3 Rounds of
5 Burpees
10 KBS
15 ABMSU
Athlete 2)
Max Distance Row
* Athletes switch every 3 rounds *
** Score = Total Distance **

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Thursday, October 26, 2017

Thursday, October 26, 2017

"FREEDOM SAUCE"


A) With a 3:00 Clock:
21 Overhead Squats (95/65)
21 Lateral Burpees over Rower
-Max Calorie Row

Rest 3:00

B) With a 3:00 Clock:
18 Overhead Squats (115/80)
18 Lateral Burpees over Rower
-Max Calorie Row

Rest 3:00

C) With a 3:00 Clock:
15 Overhead Squats (135/95)
15 Lateral Burpees over Rower
-Max Calorie Row

Rest 3:00

D) With a 3:00 Clock:
12 Overhead Squats (155/105)
12 Lateral Burpees over Rower
-Max Calorie Row
*Score = Total Cals

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