Tuesday, September 17, 2019

Tuesday, September 17, 2019

“ Tweety Bird “
Teams of 2
A) AMRAP 18:
12/9 Cal AB
12 DB Snatches
4 Bar MU
* You Go / I Go Alternating Full Rounds *
- Rest 7 Minutes -
B) For Time:
100 Single DB Box Step-Ups (24/20, same weight as A)
* Divide Step-Ups As Needed *

”SWEAT”
AMRAP 22:
25 Dumbbell Snatches
20/15 Calorie Bike
15 Dumbbell Box Step-Ups (24″/20″)
10 C2B Pull-Ups
* Rest 1 Minute After Completing Each Round *

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Monday, September 9, 2019

Monday, September 9, 2019

A) Pause Front Squat
Establish a moderate double for the day (:05 Pause in bottom)
THEN
B) “ Yeti ”

For Time:
2,000m Bike
- Into -
21-18-15-12-9-6-3 of:
KBS (53,35)
Goblet Squats (53,35)

” SWEAT ”
AMRAP 25:
1,000m Bike
5 KBS + 5 Odd Object Squats
1,000m Bike
10 KBS + 10 Odd Object Squats
1,000m Bike
15 KBS + 15 Odd Object Squats…..
** Continue to add 5 KBS and 5 Odd Object Squats until time is reached **

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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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Wednesday, September 4, 2019

Wednesday, September 4, 2019

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Bar Facing Burpees

** SWEAT Will Substitute Odd Object Deadlifts (KBx2, DBx2, Medeball…) **

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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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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

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