Friday, August 30, 2019

Friday, August 30, 2019

“WZA Online Challenge Workout 3 AKA DT Ladder ”
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

  • Round 1 - 95, 65lb

  • Round 2 - 135, 95lb

  • Round 3 - 155, 105lb

  • Round 4 - 185, 130lb

  • Round 5 - 205, 145lb - *AMRAP with remaining time

Read More

Saturday, August 17, 2019

Saturday, August 17, 2019

“ SWEAT “
Teams of 2
AMRAP 22:
90 KB DL (Alternate every 15 reps)
60 Medball Thrusters (Alternate Every 10 Reps)
30 KBS (Alternate every 15 Reps)
400m Team Medball Run

” DebT “
Teams of 2
AMRAP 22:
20 Deadlifts
20 Hang Power Cleans
20 Shoulder To Overhead
400m Team Run
* Weights increase each round *
RX = 95/65, 115/85, 135/95, 155/105, 185/115, 225/155
** Divide Reps as needed **

Read More

Sunday, May 27, 2018

Sunday, May 27, 2018

A)  " SWEAT " (8AM ONLY)
Teams of 2:
100 SDHP (70,53)
100 V-ups
100 Box Jumps (24,20)
100 KBS (70,53)
100 Box Jumps (24,20)
100 V-ups 100
SDHP (70,53)

B) " DT Complex "
- Establish A Heavy Complex of:
12 Deadlifts + 9 Hang Cleans + 6 Shoulder To Overhead
 - Then -
" Row Capacity "
For Time:
8 x 250 Meter Row
**Rest 30 seconds after each set**

Read More