Friday, September 6, 2019

Friday, September 6, 2019

“ WZA ONLINE CHALLENGE WORKOUT 5/6 ”
On a 15:00 Minute Clock
For Time, 21-15-9:
Thrusters
Calorie Row
Burpee Over Rower

With the remaining time,
Directly into:
1 Rep Max Clean and Jerk

**If the 21-15-9 is not completed within 12 minutes, continue to the 1RM C&J**

Rx: 95#, 65#
Scaled: 65#, 45#

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Saturday, August 31, 2019

Saturday, August 31, 2019

" SWEAT "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station

” The Gauntlet “
With a 7 minute Clock for each of the following:
A) 800M Run - Max C2B Pull-Ups with remaining time
B) 1,000m Row - Max Thrusters (95,65) with remaining time
C) 2,000m Bike - Max Burpees with remaining time
* 2 Minute rest between each station *

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Saturday, August 10, 2019

Saturday, August 10, 2019

“ Team Heartburn ”
Teams of 2
With a 25:00 Clock
Buy In = 1600m Row + 1600m Run (Both at same time)
- In Remaining Time -
Max Rounds of “Bergeron Beep Test”
7 Thrusters (75,55)
7 Pull-Ups
7 Burpees
* Athltes can Divide the row and run as desired*
* Athletes alternate full movements *

SWEAT will complete odd object thrusters

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Monday, July 29, 2019

Monday, July 29, 2019

A) Thruster
Establish a Heavy 3 (From The Rack)
- THEN -
B) “ Tailspin ”
AMRAP 14:
15 Thrusters
30 Double Unders
15 C2B Pull-Ups
30 Double Unders
RX = 95/65

” SWEAT ”
AMRAP 20:
400m Run
10 Odd Object Thrusters
10 C2B Pull-Ups
20 Double Unders
400m Run
15 Odd Object Thrusters
15 C2B Pull-Ups
30 Double Unders….
* Continue to add 5 Thrusters / 5 C2B Pull-Ups / 10 Double Unders each round *

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Saturday, June 22, 2019

Saturday, June 22, 2019

“Gut Check”
For Time (Teams of 3 | 25 Minute Cap):
250/200 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)
** After the Assault Bike Buy-In, 1 Athlete will be running a 400 at all times **

” SWEAT “
Teams of 3
AMRAP 25:
200/150 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs
50 Wallballs
** After the Assault Bike Buy-In, 1 Athlete will be running a 400 at all times **

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Monday, June 10, 2019

Monday, June 10, 2019

A) Cluster
Establish a heavy Cluster (Squat Clean Thruster)
- THEN -
B) “ Pied Piper ”
Teams of 2
AMRAP 18:
12/9 Calorie Assault Bike
9 Thrusters (95,65)
6 Bar Facing Burpees
Alternate full rounds

” SWEAT “
AMRAP 18:
20/15 Calorie Assault Bike
20 Single Arm KB Thruster (10L / 10R)
20 Burpees To Target

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Saturday, March 30, 2019

Saturday, March 30, 2019

“ Block Party ”
Teams of 2
A) 0 - 8:00
400m Buy-In Team Run
AMRAP in remaining time of:
7 Deadlifts (225,155)
7 Push-Ups
B) 8:00 - 16:00
400m Buy-In Team Run
AMRAP in remaining time of:
7 Power Cleans (135,95)
7 Front Squats
C) 16:00 - 24:00
400m Buy-In Team Run
AMRAP in remaining time of:
7 Thrusters (95,65)
7 C2B Pull-Ups
* ALL AMRAPS ARE YOU GO / I GO FULL ROUNDS *

SWEAT will perform a version of the above workout, details will be on the whiteboard

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Saturday, March 9, 2019

Saturday, March 9, 2019

“ SWEAT ”
Teams of 3
For Time (25 Minute Cap):
50/40 Calorie Bike, 30 Burpees / 90 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 60 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 30 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 60 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 90 Medball Thrusters

“Bike Drop”
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

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