A) Power Snatch Complex
On The :90 x 6 Rounds
- 1 Hang Power Snatch + 1 Power Snatch
- THEN -
” Christabel “
3 Rounds For Time:
500m Row
12 Power Snatches (135,95)
21 Box Jumps (24,20)
” SWEAT “
AMRAP 22:
500m Row or 400m Run
20 Alternating DB Power Snatches
20 Box jumps
1:00 Wall-Sit
A) Power Snatch Complex
2 Hang Power Snatch + 2 Power Snatch
- Into -
B) “ Road Trip Isabel “
30 Power Snatches For Time (135,95)
* 200m Run Every Break *
“ SWEAT “
For Time
3 Rounds of:
200m Run + 15 Russian KBS
- Into -
2 Rounds of:
400m Run + 30 Russian KBS
- Into -
1 Round of:
800m Run + Russian 60 KBS
A) Hang Snatch
On The :90 x 6 Rounds
3 Hang Snatches (Ascending)
- THEN -
B) “ Road Randy “
For Time:
800m Run
35 Hang Power Snatch (75,55)
400m Run
25 Hang Power Snatch
200m Run
15 Hang Power Snatch
” SWEAT “
AMRAP 18:
30 Alternating DB Snatch
200m Run
30 Abmat Sit-Ups
200m Run
30 Jumping Lunges
“ 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)
A) Snatch Complex
On The :90 x 6 Sets:
1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch
- THEN -
B) “ Vena Cava ”
AMRAP 15:
20 TTB
15 Hang Power Snatches (115,85)
10 Overhead Squats (115,85)
” SWEAT ”
AMRAP 18:
250m Row
20 TTB
250m Row
20 Alternating DB Snatches
“Group Hug”
Teams of 3
AMRAP 30:
5 TTB
250m Assault Bike
5 Hang Power Snatches
* Weight Increases every 6 Rounds
75/55, 95/65, 115/85, 135/95, 155/105 (AMRAP)
Athletes will alternate full rounds
”SWEAT”
Teams of 2
AMRAP 22:
6 TTB
250m Assault Bike
12 Plate To Overhead
* Partners Alternate Full Rounds *
A) On The :90 x 8 Rounds (12:00)
1 Squat Snatch
* Athletes may ascend or stay across as desired *
- THEN -
B) “Jack Dawson ”
AMRAP 16:
15 OHS (75,55)
30 Double Unders
15 Hang Power Snatch (75,55)
30 Double Unders
” SWEAT" “
AMRAP 20:
5 Gymnastic Reps
10 Push-Ups
15 Air Squats
A) 3-Position Snatch
Establish a moderate 3-Position Snatch complex for the day (Pockets - Hang-Floor)
- THEN -
B) “Riled Up Randy”
For Time:
75 Hang Snatches (75,55)
* 200m Penalty run every break *
A) On The :90 x 6 Rounds (Building)
1 Hang Power Snatch + 2 Overhead Squats
- Then -
B) “ WZA Online Challenge Workout 1 ”
AMRAP 9:
3/3, 6/6, 9/9, 12/12…..
Hang Power Snatches (75, 55lb)
Overhead Squats (75, 55lb)
* 30 Double Unders after each completed round *
” SWEAT “
5 x 4 minute AMRAPS:
200m Run
20 KBS
40 Double Unders
20 Machine Cals
Rest 2 Minutes
Read MoreBuild to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
RX = 135,95
A) Snatch Complex
Establish a heavy complex of the following:
2 Hang Power Snatches + 2 Overhead Squats
- THEN -
B) “Fancy Pants”
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
” SWEAT “
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
* Once the run / TTB are completed the remaining time in the 3:00 window is rest *
A) Snatch Complex
Establish a heavy complex of:
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
- THEN -
B) “ Mahalo “
Teams of 2
AMRAP 15:
12 Power Snatches (75,55)
35 Double Unders
12 Box Jump Overs (24,20)
* Partners alternate movements *
“ SWEAT “
8 Rounds of :20 on / :10 off
A) Calorie Row
B) Push-Ups
C) Double Unders
D) Hollow Rocks
E) Assault Bike Calories
" Da Brat "
3 Rounds For Time:
50 Air Squat
15 TTB
10 Hang Power Snatch (115,85)
"TRAFFIC JAM"
“Traffic Jam” A
In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Hang Power Snatch (95/65),
12 Barbell-Facing Burpees
Rest 5:00
“Traffic Jam” B
In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Hang Power Snatch (115/85)
9 Barbell-Facing Burpees
Rest 5:00
“Traffic Jam” C
In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Hang Power Snatch (135/95)
6 Barbell-Facing Burpees
A) Hang Snatch Strength
Establish a 1 Rep Heavy Hang Snatch
- Then -
B) " Monkey Bread "
For Time:
10-1 Hang Power Snatch (95,65)
1-10 Pistols
A) Snatch Complex
Work to a heavy complex of 1 Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
- Then -
B) " DCD "
For Time:
1K Row
100 Double Unders
" ! Pump Day ! "
Work To A Heavy Power Snatch Complex of:
2 Power Snatch + 2 Hang Power Snatch
Snatch Complex:
OTM X 8
Power Snatch + 2 Hang Power Snatch
(Athlete chooses moderate weight across)
- THEN -
" Bullfrog "
Ascending Ladder for 7 Minutes:
20 Double-Unders, 1 Power Snatch (115/85)
20 Double-Unders, 2 Power Snatch (115/85)
20 Double-Unders, 3 Power Snatch (115/85)
*Continue to add (1) Power Snatch per round for 7 Minutes*
** 8-8-14 **
" Sunday Strength "
Snatch Complex - Work to a heavy complex of:
1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats
- THEN -
" Lockdown "
AMRAP 6:
12 Power Snatch (75,55)
12 Overhead Squats (75,55)
“Melting Pot”
AMRAP 10:
10 Hang Power Snatches
10 Overhead Squats
10 Power Cleans
10 Thrusters
10 Sumo Deadlift High Pulls
