“Big Power Clean Complex”
6 Sets of the Following Complex:
High Hang Power Clean + Hang Power Clean + Power Clean + Push Press
High Hang Power Clean + Hang Power Clean + Power Clean + Push Jerk
High Hang Power Clean + Hang Power Clean + Power Clean + Split Jerk
*Goal is to build in weight each set*
“ SWEAT “
AMRAP 25:
200m Run
40 A DB Snatch
200m Run
30 Box Jumps
200m Run
20 V-Ups
200m Run
10 Devils Press
“ Purple Rain “ (All Classes)
Teams of 2
AMRAP 25:
Partner 1 = 400m Run
Partner 2 = 7-5-3 of:
Hang Power Clean (95,65)
Shoulder To Overhead (95,65)
TTB
* Partners will rotate after BOTH athletes finish the assigned work
* * Sweat will utilize DB cleans and S2OH * *
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
“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
“ Bubba Gump Shrimp “
Teams of 2
For Time:
800m Run / 750m Row
30 Hang Power Cleans (205,145)
50 Bar Over Burpees
800m Run / 750m Row
30 Hang Power Cleans (185,115)
50 Bar Over Burpees
800m Run / 750m Row
30 Hang Power Cleans (135,95)
50 Bar Over Burpees
* One athlete completes an 800m Run while the other completes a 750m Row
* Both the row and run must be completed before teams start on the hang power cleans
“ SWEAT “
Teams of 2
AMRAP 25:
400m Run
20 Wall Balls
20 Burpees
400m Run
30 Wall Balls
30 Burpees
400m Run
40 Wall Balls
40 Burpees…
* Continue To Add 10 Reps per round until time is up *
** Divide Reps as Desired **
“Bedtime”
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
* Score = Your Slowest Round *
” SWEAT “
AMRAP 18:
30 KB Deadlifts
10 Burpees To Plate
30 KBS
10 Burpees To Plate
30 Goblet Squats
10 Burpees To Plate
A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
- Then -
B) “Down Time”
AMRAP 7:
3 Deadlifts / 3 Hang Power Cleans/ 3 Push Jerks
6 Deadlifts/ 6 Hang Power Cleans/ 6 Push Jerks
9 Deadlifts/ 9 Hang Power Cleans/ 9 Push Jerks…
* Continue to add 3 reps per round until time is up *
RX = 135 / 95
“ SWEAT “ (6AM & 6PM)
Teams of 2:
AMRAP 20
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
* Divide Reps As Desired *
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
“ Stop, Drop, And Roll “
In Teams of 3, with a 30:00 Time Cap:
1 Mile Double Medball Run (20,14)
- INTO -
150/100 Calorie Row
- INTO -
5 Rounds:
21 Deadlifts (155/105)
21 Hang Power Cleans (155/105)
21 Push Jerks (155/105)
“ SWEAT “
AMRAP 18:
21 Calorie Row
18 Jumping Lunges
15 Abmat Sit-Ups
12 HR Push-Ups
A) Hang Power Clean
Establish a 1-Rep Heavy
- Then -
B) “ Downsize “
3 RFT:
45 Abmat Sit-Ups
30/20 Cal Row
15 Hang Power Cleans (115,85)
A) Back Squat
10-8-6-4-2^
- Then -
B) "POWER STEERING"
For Time:
3 Rounds:
50 Air Squats
15/12 Calorie Row
9 Hang Power Cleans (205/145)
" Fender Bender "
In Teams of 3
400m Team Run
3 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
2 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
1 Round: 30 DL, 25 HPC, 20 PJ
“DL” = Deadlift
“HPC” = Hang Power Cleans
“PJ” = Push Jerk
Barbell Rx – 155/105
" Jump Town "
1 Round:
800 Meter Run
80 Double-Unders
21 Hang Power Cleans
Directly into…
2 Rounds:
400m Run
40 Double-Unders
15 Hang Power Cleans
Directly into…
3 Rounds:
200m Run
20 Double-Unders
9 Hang Power Cleans
RX = 135,95
"CAPTAIN CRUNCH"
In a 4:00 Window…
3 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row
- - Rest 4:00 - -
In a 4:00 Window…
2 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row
- - Rest 4:00 - -
In a 4:00 Window…
1 Round Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
Time remaining, Max Calorie Row
“50-50”
Teams of 2:
AMRAP 7:
35 Push Press (135/95)
35 Push Press (155/105)
AMRAP Push Press (185/135)
- rest 3 minutes -
AMRAP 7:
35 Back Squats (155/105)
35 Back Squats (185/135)
AMRAP Back Squats (225/155)
- rest 3 minutes -
AMRAP 7:
35 Hang Power Cleans (135/95)
35 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
" SWEAT "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Wall Balls
B) Burpees
C) V-Ups
D) OH Plate Lunge
*Rest 1 Minute Between Stations*
"HARD PASS"
Teams of 3:
AMRAP 25:
100 Calorie Row, 100 Deadlifts
80 Calorie Row, 80 Hang Power Cleans
60 Calorie Row, 60 Front Squats
40 Calorie Row, 40 Push Jerks
20 Calorie Row, 20 Clusters (Squat Clean Thruster)
RX = 155,105
" ! Pump Day ! "
Hang Power Clean - Establish a 5-Rep Heavy
" Mr. Narwhal "
Teams of 2
2 Rounds Of:
3 Mins Max Wall Balls
3 Mins Max Hang Power Cleans (95,65)
3 Min Max Front Rack Lunge (95,65)
" ! Pump Day ! "
6 Sets of the following:
Hang Power Clean + Pause Front Squat (2-Sec) + Squat Clean
"CAPTAIN CRUNCH"
In a 4:00 Window…
3 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row
- - Rest 4:00 - -
In a 4:00 Window…
2 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row
- - Rest 4:00 - -
In a 4:00 Window…
1 Round Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
Time remaining, Max Calorie Row
