A) DT Complex
Establish a heavy complex of:
3 Deadlifts + 2 Hang Cleans + 1 Jerk
- THEN -
B) “ Kickin It With DT ”
AMRAP 12:
1 Round of “DT” (155,105)
15 TTB
* 1 Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks *
” SWEAT ”
OTM x 25:
1) 1:00 Max V-Ups
2) 1:00 Max Burpees
3) 1:00 Max Medball Squat Cleans
4) 1:00 Max Plank Rows
5) 1:00 Rest
“ 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 **
“ SWEAT “
A) Max Distance Row
B) Max Distance Bike
C) Max Rounds of 7 Push-Ups + 7 V-Ups + 7 Air Squats
- Round 1 = 3:00 at each station
- Round 2 = 2:30 at each station
- Round 3 = 2:00 at each station
* Rest equal amount after full rounds *
A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats + 3 Push Press
- THEN -
B) “ Sweet Chin Music “
For Time:
1,000m Row
50/40 Calorie Assault Bike
Pausing Front Squat
Build to a Heavy Set of 2 (3 Second Pause In Bottom)
Hang Squat Clean
Build to a Heavy Single
“Dirt Nap”
3 Rounds
15 Hang Squat Cleans (135,95)
15 Lateral Barbell Burpees
“ SWEAT “
8 Rounds of :20 on / :10 off for each of the following:
- Assault Bike Cals
- Jump Squats
- Weighted Medball Sit-Ups
- Burpees
Rest 1 Minute Between Rounds
“ SWEAT “
In Teams of 2:
Max Reps In 6 Minutes At Each Station:
A) In & Out Plate Hops
B) Russian KBS
C) Abmat Sit-Ups (Weighted Optional)
D) Goblet Squats
* Partners work :30 on / :30 off
* * 1 Minute Rest Between Stations * *
“ Bundled “
Teams of 3:
For Time:
100 Cal Row
50 Hang Power Cleans
40 Push Jerks
30 Clean and Jerks
-Round 1 = 95,65
-Round 2 = 115,85
-Round 3 = 135,95
-Round 4 = 155,105
-Round 5 = 185,135
* 25 Minute Cap *
A) Hang Clean
- Establish a heavy triple for the day
- THEN -
B) “ Hangman “
For Time:
21 Hang Power Cleans
21 Barbell-Facing Burpees
100 Double-Unders
15 Hang Power Cleans
15 Barbell-Facing Burpees
75 Double-Unders
9 Hang Power Cleans
9 Barbell-Facing Burpees
50 Double-Unders
Rx Barbell – 135/95
“ SWEAT “ (6AM / 6PM)
AMRAP 18:
25 Medball Squat Cleans
25 Burpees To Target
100 Double Unders / Single Unders
“ 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) Hang Power Clean
5-4-3-2-1^
- THEN -
B) “Hang Ten”
AMRAP 10:
10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
40 Double Unders
A) Barbell Complex
Work To A Heavy Complex Of:
2 Deadlifts + 2 Hang Cleans + 2 Front Squats
- Then -
B) " Unbreakable "
AMRAP 8:
8 Unbroken Deadlifts
8 Unbroken Hang Cleans
8 Unbroken Front Squats
RX = 155 / 105
*You may drop the bar between movements*
8 unbroken Deadlifts - drop - 8 unbroken Hang Cleans - drop - 8 Unbroken Front Squats etc...
" Sunday Strength "
Work To A Heavy Complex Of:
1 Hang Clean + 3 Front Squats + 1 Hang Clean
" The Money Team "
Teams of 3
For Time:
90 Deadlifts (115,85)
90 Hang Cleans (115,85)
90 Front Squats (115,85)
* There will be a catch *
“Do It To It”
Teams of 2
For Time:
400m Run
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
RX = 155/105
*Athletes will alternate full movements on rounds of "DT"
“Jump City”
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#)
-Then-
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (135/95#)
-Then-
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (135/95#)
" Sunday Strength "
Work to a heavy complex of:
- 1 Hang Clean + 3 S20 + 1 Hang Clean
