Wednesday, October 21, 2020

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Wednesday, October 21, 2020

A) Push Jerk
OTM X 6 = 3 Push Jerks @ 60-70% Across
- THEN -
OTM x 4 = 2 Push Jerks + :05 Hold In Catch @ 65-75% Across
- THEN -
10 Minutes To Establish a 1 Rep Heavy Push Jerk

B) “ Devil Dog”
For Time:
9-15-21-15-9 of:
Shoulder To Overhead (115,85)
* 30 Double Unders after each round

” SWEAT “
AMRAP 20:
With A Single DB:
3 Deadlifts + 3 Power Cleans + 3 Push Jerks + 3 OH Walking Lunge (R Leg) + 3 OH Walking Lunge (L Leg)
- Switch Arms and repeat the complex -
200m Run

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Monday, September 21, 2020

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Monday, September 21, 2020

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)

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Friday, August 28, 2020

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Friday, August 28, 2020

A) Front Squats
5 x 5 Across @ 57.5% of Back Squat 1RM
* Will be performed on the 2:00 *
- THEN _
B) “ Smudge “
OTM X 12:00
Min 1) 10 KBS - into - Max Double Unders
Min 2) 10 KBS - into - Max Wallballs
Min 3) Rest
* Score = Total Double Unders and Wallballs
* * RX = 53,35 / 20,14 * *

“ SWEAT “
OTM x 21:00
Min 1) 10 KBS - into - Max Double Unders
Min 2) 10 KBS - into - Max Wallballs
Min 3) Rest

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Thursday, August 20, 2020

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Thursday, August 20, 2020

A) Hang Power Snatch
Establish a heavy double in 12 Minutes
- THEN -
B) “11.1”
AMRAP 10:
30 Double Unders
15 Power Snatches (75,55)

“SWEAT”
AMRAP 18:
1 Round of “DB 11.1”
1 Building Lap Run
2 Rounds of “DB 11.1”
2 Building Lap Run
3 Rounds of “DB 11.1”
3 Building Lap Run
After the round of 3 building laps, reset to the round of 1
* * 1 Round of DB 11.1 = 15 DB Snatches (Alt) + 30 Double Unders * *

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Saturday, August 15, 2020

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Saturday, August 15, 2020

A) Lunge Complex
4 Ascending Sets of:
2 Front Rack Lunges + :30 Front Rack Hold + 2 Step Back Lunges
- Into -
B) “ Low Mein “
For Time
21 Jumping Lunges + 120 Double Unders
15 Front Rack Lunges + 90 Double Unders
9 OH Lunges + 60 Double Unders
RX = 155,105
* Single Unders = 120 - 100 - 80 *

“ SWEAT “
4 x 5:00 Window:
500m Row Buy-In
- In Remaining Time -
AMRAP:
6 Burpees
12 Dbl KB/DB Front Rack Lunges
24 Double Unders / Single Unders
* Rest 2:00 Between Rounds *

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Saturday, July 11, 2020

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Saturday, July 11, 2020

“ Sheriff of Nottingham “
3 Rounds for Max Reps:
1:00 Max Double Unders
1:00 Max Hang Power Snatch (75,55)
1:00 Max V-Ups
1:00 Max OH Squat
1:00 Max Machine Cals (Athletes Choice)
1:00 Rest

” SWEAT “
3 Rounds for Max Reps
1:00 Max Double Unders
1:00 Max SA DB Hang Snatch
1:00 Max V-Ups
1:00 Max OH SA DB Lunge
1:00 Max Machine Cals (Athletes Choice)

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