A) Clean and Jerk Complex
Establish a heavy complex in 15 minutes of:
1 Power Clean + 2 Push Jerks + 1 Power Clean
- THEN -
B) “Less Awful Annie”
50-40-30-20-10
Double Unders
Straight Leg Sit-Ups
5-4-3-2-1
Clean (245,165) Any Style
“ SWEAT “
AMRAP 22:
25 Straight Leg SIt-Ups
25 Double Unders
25 DB Step Overs
25 Double Unders
25 DB Push Jerks (Alternate 5’s)
A) Complex
1 Clean + 2 Front Squats + 1 Clean
- Then -
B) “ Auto Pilot ”
For Time:
50/35 Assault Bike Calories
- Directly Into -
30 Squat Cleans (135,95)
“ SWEAT ”
AMRAP 18:
20 DBL KB Front Rack Lunges
20 DBL KB Push Press
20 DBL KB Deadlift
20 Calorie Bike
A) Clean and Jerk
OTM x 10:
4 Bar Facing Burpees + 2 Clean and Jerks
* Athletes may choose to ascend in weight or stay across *
- Then -
B) “Gwen”
15 – 12 – 9 Unbroken Clean and Jerks
* Athlete chooses the weight, but the bar cannot rest on the ground.
On the 0:00, perform their set of 15
On the 7:00, perform your set of 12
On the 14:00, perform your set of 9
” SWEAT ”
For Time:
3,000m Row
* Every 2:00, including 0:00, stop and complete 6 burpees over the rower *
A) Power Clean
Establish A Heavy 3 Power Clean
- THEN -
B) " 15.4 "
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
”SWEAT”
AMRAP 20:
3 Weighted Step-Ups
3 HSPU / HR Push-Ups / 1 Wall Walk (Athletes Choice)
3 Medball Sit-Ups
6 Weighted Step-Ups
6 HSPU / HR Push-Ups / 2 Wall Walks
6 Medball Sit-Ups
9/9/9, 12/12/12, 15/15/15….
* Continue To Add 3 Reps Per Movement Until Time Is Reached *
“Gwen”
15 – 12 – 9 Unbroken Clean and Jerks
Athlete chooses the weight, but the bar cannot rest on the ground.
On the 0:00, perform the set of 15
On the 7:00, perform the set of 12
On the 14:00, perform the set of 9
“ SWEAT “
AMRAP 20:
50 Abmat Sit-Ups
25 Burpee Box Jump Overs (24,20)
5 Wall Walks
400m Run
“ SWEAT “
AMRAP 16:
30 Double Unders
15 Wall Balls
30 Double Unders
15 KBS
A) Work To A Heavy Complex of:
1 Clean + 1 Hang Clean + 1 Front Squat
- Then -
B) “ Hulu “
5 RFT:
50 DU
50’ OH DB Lunge
RX = 50/35
* Cap = 15 Min *
A) Clean - One Rep Max
- Then -
B) " Hercules "
4 Rounds:
25 CTB Pull-Ups
5 Cleans ( 245/170)
Time Cap – 15:00
“Open 14.4”
AMRAP 14:
60-calorie row
50 toes-to-bars
40 wall-ball shots (20,14)
30 cleans (135,95)
20 muscle-ups
" Sunday Strength "
Clean & Jerk - work to a heavy of 3 Cleans sand 3 Jerks (Complex Style)
- Then -
"Triceratops"
AMRAP 8:
6 C&J (95/65)
200m Run
" Sunday Strength "
Power Clean - Establish a 7 Rep Heavy
" ! PUMP DAY ! "
Back Squats - Recovery:
3x5 @ 60% of 5 Rep
- Then -
Establish a Heavy Complex Of:
1 Clean + 2 Front Squats + 1 Clean
" 15.4 "
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
"! Pump Day !"
Work to a heavy complex of:
1 Clean + 3 Push Jerks
" ! Pump Day ! "
- Establish a heavy complex of the following:
1 Clean + 1 Pause Front Squat + 3 Front Squats
