Tuesday, December 18, 2018

Tuesday, December 18, 2018

A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
- Then -
B) “Down Time”
AMRAP 7:
3 Deadlifts / 3 Hang Power Cleans/ 3 Push Jerks
6 Deadlifts/ 6 Hang Power Cleans/ 6 Push Jerks
9 Deadlifts/ 9 Hang Power Cleans/ 9 Push Jerks…
* Continue to add 3 reps per round until time is up *
RX = 135 / 95

“ SWEAT “ (6AM & 6PM)
Teams of 2:
AMRAP 20
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
* Divide Reps As Desired *

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Saturday, December 1, 2018

Saturday, December 1, 2018

“ SWEAT “
In Teams of 2:
Max Reps In 6 Minutes At Each Station:
A) In & Out Plate Hops
B) Russian KBS
C) Abmat Sit-Ups (Weighted Optional)
D) Goblet Squats
* Partners work :30 on / :30 off
* * 1 Minute Rest Between Stations * *

“ Bundled “
Teams of 3:
For Time:
100 Cal Row
50 Hang Power Cleans
40 Push Jerks
30 Clean and Jerks

-Round 1 = 95,65
-Round 2 = 115,85
-Round 3 = 135,95
-Round 4 = 155,105
-Round 5 = 185,135
* 25 Minute Cap *

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Wednesday, September 5, 2018

Wednesday, September 5, 2018

A) With a running clock, establish heavy singles at each of the three lifts below:
- Minutes 0:00 – 5:00 – 1-Rep Strict Press
- Minutes 5:00 – 13:00 – 1-Rep Push Jerk
- Minutes 13:00 – 21:00 – 1-Rep Split Jerk
     - THEN -
B) Time Trial Row
- 2,000m Time Trial

" SWEAT "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*

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Wednesday, August 22, 2018

Wednesday, August 22, 2018

A) Establish a heavy “Big Clean Complex” Within 20 Minutes:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean  + Split Jerk
   - Then -
B) " JAX "
5 Rounds For Time:
8 Pistols
22 KBS (70,53)
13 Wallballs (20,14)

" SWEAT "
Teams of 2
AMRAP 25:
8 Pistols
22 KBS
13 Wallballs
* Partners Will Alternate Full Rounds *

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Monday, July 2, 2018

Monday, July 2, 2018

"CAPTAIN CRUNCH"
In a 4:00 Window…
3 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row
- - Rest 4:00 - -

In a 4:00 Window…
2 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row
- - Rest 4:00 - -

In a 4:00 Window…
1 Round Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
Time remaining, Max Calorie Row

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