Monday, August 12, 2019

Monday, August 12, 2019

A) Complex
Establish a heavy complex of:
1 Clean + 2 Step Back Lunges + 3 Push Jerks
- Then -
B) “ Turkey Jerky “
AMRAP 12:
12 Bar Over Burpees
9 Hang Power Cleans
6 Front Rack Lunges (Step Forward)
3 Push Jerks
RX = 155 / 105

” SWEAT ”
AMRAP 20:
500m Row
30 Lunges
20 Push-Ups
10 Burpees To Target

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Sunday, November 25, 2018

Sunday, November 25, 2018

“ SWEAT “ (8AM)
Teams of 2:
AMRAP 24:
10 Cal Row
30 Double Unders
10 TTB
* Partners will complete a full rounds before switching *

A) Front Squat
5 Rep Heavy from the floor
- Then -
B) “ 18.2 Barbell Version “
With a 12 Minute Window....
18.2A) For Time:
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Front Squat (115,85)
Bar-Facing Burpees
- In Remaining Time -
18.2B) 1RM Clean

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Thursday, November 22, 2018.....!!! Happy Thanksgiving !!!

Thursday, November 22, 2018.....!!! Happy Thanksgiving !!!

” Sweat Effect ” (7AM)
Teams of 2
For Time:
50 Burpees / 400m Row
75 Plate To Overhead / 400m Row
100 Abmat Sit-Ups / 400m Row
150 Wall Balls / 400m Row
100 Abmat Sit-Ups / 400m Row
75 Plate To Overhead / 400m Row
50 Burpees / 400m Row


" Holleyman " (8AM)

30 RFT:
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,155)

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Tuesday, November 20, 2018

Tuesday, November 20, 2018

“ Flying High “
Ascending Ladder for 15:00:
1 Power Clean / 30 DU / 3 Bar Muscle-Ups
2 Power Cleans / 30 DU / 3 Bar Muscle-Ups
3 Power Cleans / 30 DU / 3 Bar Muscle-Ups….
* RX = 205/145 *


” SWEAT “ (6AM,6PM)
4 Rounds:
1:00 Max In & Out Plate Hops
1:00 Max KB Push Press (KB x 2)
1:00 Max PVC Good mornings
1:00 Max KB Front Squat (KB x 2)
1:00 Max Single Touch Plate Hops
1:00 Rest

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Saturday, September 29, 2018

Saturday, September 29, 2018

“ Adderall “
A) In a 10:00 Window:

Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

B) In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/85)

— Rest 3:00 —

C) In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

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Wednesday, July 11, 2018

Wednesday, July 11, 2018

A) Pause Power Clean Technique
- OTM x 7 complete a Pause Power Clean with a 2-second pause at:
1 - Just Below The Knee
2 - Mid Thigh
3 - Power Receiving Position (Catch)
- Then -
B) " Big Bang "
For Time with an 8:00 Cap:
50 Power Cleans (205,145)

"SWEAT"
Complete a 12 Round Tabata (:20on / :10off) for each of the following:
- Calorie Row
- V-Ups
- Calorie Row
- Burpees
*Rest :90 Between Tabatas*

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