“ Brown Eyed Girl “
With a 20:00 Running Clock:
A) 10-8-6-4-2 of:
DB Devils Press (50/35 X 2)
Bar Over Burpees
- THEN -
B) Hang Squat Clean
- 1 Rep Max in remaining time
” SWEAT “
A) From 0-10:00
10-8-6-4-2 of:
Machine Cals
SA Devils Press
B) From 10-20:00
10-8-6-4-2 of:
Machine Cals
Burpees To Plate
C) From 20-30:00
10-8-6-4-2 of:
Machine Cals
Plate Ground To Overhead
A) Hang Squat Clean
Build to a Heavy Single
- THEN -
B) “Underrated”
AMRAP 10:
30 Double Unders, 1 Hang Squat Clean
30 Double Unders, 2 Hang Squat Cleans
30 Double Unders, 3 Hang Squat Cleans…
Rx – 155/105
* Continue to ascend by 1 hang squat clean every round *
” SWEAT “
5 Movement Tabata (8 Rounds of :20on / :10off)
Double Unders
Medball Squat Cleans
Push-ups
Weighted Sit-Ups
Burpees To Plate
“ The Preakness “
Teams of 2:
A) AMRAP 7:
Max Hang Squat Cleans (135,95)
- Rest 3:00 -
B) AMRAP 7:
Max Shoulder To Overhead (135,95)
- Rest 3:00 -
C) AMRAP 7:
Max Assault Bike Calories
* * Partners Will Perform 3 Synchro Bar Facing Burpees Every Switch *
* * SWEAT will perform DB Hang Squat Cleans / DB Shoulder To Overhead * *
A) Squat Clean
On The :90 x 6
25 Double Unders + 1 Squat Clean + 1 Hang Squat Clean
* Athletes may choose to increase weight as desired *
- THEN -
B) “Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
” SWEAT ”
AMRAP 18:
500m Row
50 Double Unders
15 DB Hang Squat Cleans (2xDBs)
A) COMPLEX
Establish a heavy complex of:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
- THEN -
B) “Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
Read MoreA) Clean and Jerk
- Establish a heavy complex of:
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
- Then -
” Surfer On Acid “
3 RFT:
400m Run
21 Burpees
” SWEAT ”
EMOM x 30
Minute 1: Burpees
Minute 2: Medball Squat Cleans
Minute 3: Abmat Situps
* The first 3 minutes each athlete will work for :40 totaling as many burpees, Medball Squat Cleans, and situps as possible. For the remaining 27 minutes you will try to match those numbers you established during the first 3 minutes. *
Read MoreA) Squat Clean Complex
1 Squat Clean + 2 Front Squats + 1 Hang Squat Clean
- Then -
B) “ Beast Mode “
21/15 Calorie Assault Bike
200m Run
15/12 Calorie Assault Bike
200m Run
9 Calorie Assault Bike
200m Run
- Directly Into -
21 Hang Squat Clean Thrusters (135,95)
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 ”
We will SWEAT @ 8AM
” 9AM ”
We will work on increasing our work capacity across broad time and modal domains
“ Sea Legs “
In a 15:00 Time Cap:
A) 2 Rounds of:
30/21 Cal Row
25 Box Jump Overs (24/20)
20 Front Squats (135,95)
- In Remaining Time -
B) Build to a heavy complex of:
1 Squat Clean + 1 Hang Squat Clean + Jerk
* Two scores here = Time to complete A and heaviest completed weight for B *
“ SWEAT “
OTM X 20
Min 1) 15/12 Calorie Row
Min 2) 50 Double Unders
Min 3) 15 Med Ball Squat Cleans
Min 4) 200m Run
A) Squat Clean
OTM x 3 = 2 Hang Squat Cleans
- Rest 1 Minute -
OTM x 3 = 1 Hang Squat Clean + 1 TnG Squat Clean
- Rest 1 Minute -
OTM x 3 = 1 Squat Clean
B) “ The Ascent “
OTM x 16 ( 8 Rounds Each )
Even - 10 HR Push-Ups + 20 DU
Odd - Max Cal Row
A) Establish a heavy “Big Clean Complex” Within 20 Minutes:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
- Then -
B) " JAX "
5 Rounds For Time:
8 Pistols
22 KBS (70,53)
13 Wallballs (20,14)
" SWEAT "
Teams of 2
AMRAP 25:
8 Pistols
22 KBS
13 Wallballs
* Partners Will Alternate Full Rounds *
"CHALANT"
For Time:
21 Barbell-Facing Burpees, 21 Power Cleans
15 Barbell-Facing Burpees, 15 Hang Squat Cleans
9 Barbell-Facing Burpees, 9 Thrusters
Rx Barbell – 155/105
A) Hang Squat Clean
OTM x 10 - 1 Hang Squat Clean Building
- Then -
B) “ Crackdown “
AMRAP 8:
3/3, 6/6, 9/9….
Hang Squat Clean (95,65)
TTB
*Continue to add reps until the 8 minute cap*
” SWEAT “ (6AM,9AM,6PM)
OTM x 20
A) 12-15 Burpees
B) 12-15 Cal Row
" No Guts, No Glory "
For Time:
21-15-9:
Double Unders(50-40-30)
Thrusters (95,65)
- Directly Into -
15-12-9:
Cal Row
Hang Squat Clean (95,65)
- Directly Into -
12-9-6:
Bar Facing Burpees
OHS (95,65)
" ! Pump Day ! "
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set*
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set*
“Hang Loose”
30 Hang Squat Cleans (95/65#)
30 Handstand Push-ups
30 Thrusters (95/65#)
30 Box Jumps (24/20#)
30 Overhead Squats (95/65#)
30 C2B Pull-ups
" ! Pump Day ! "
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set*
