Wednesday, September 9, 2020

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Wednesday, September 9, 2020

A) Power Clean And Push Jerk
12 Minutes to establish a moderate to heavy Power Clean and Push Jerk
- THEN -
B) “ Born To Run “
For Time:
400m Run + 21 Power Cleans
400m Run + 15 Power Cleans
400m Run + 9 Power Cleans
200m Run + 9 Push Jerks
200m Run + 15 Push Jerks
200m Run + 21 Push Jerks
RX = 135 / 95

” SWEAT “
For Time:
400m Run + 40 SA DB Power Cleans (Alternating 5’s)
400m Run + 30 SA DB Power Cleans (Alternating 5’s)
400m Run + 20 SA DB Power Cleans (Alternating 5’s)
200m Run + 20 SA DB S2OH (Alternating 5’s)
200m Run + 30 SA DB S2OH (Alternating 5’s)
200m Run + 40 SA DB S2OH (Alternating 5’s)

* Coaches Choice Midline Buy-Out *

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Saturday, August 29, 2020

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Saturday, August 29, 2020

A) Complex
Work To A Heavy Complex
3 Deadlifts + 2 Power Cleans + 1 Jerk
- Then -
B) “ White Clawz “
21-15-9:
Deadlift (135,95)
Shoulder To Overhead (135,95)

” SWEAT “
AMRAP 18:
3-6-9-12-15….
Double DB/KB Deadlifts
Double DB/KB Hang Clean
Double DB/KB Push Press
Calorie Row
* Continue to add 3 reps per round until time is up *

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Monday, August 17, 2020

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Monday, August 17, 2020

A) Power Clean Waves
On The Minute x 12
Min 1) 4 TnG Power Cleans
Min 2) 3 TnG Power Cleans
Min 3) 2 TnG Power Cleans
Min 4) Rest
* Weight increases will be explained in class *
- THEN -
B) “ Black and Blue “
5 RFT:
10 Power Cleans (135,95)
10 Bar Over Burpees

“ SWEAT “
5 x 3:00 Rounds
4 SA DB Clean and Jerks
6 Burpees
8 Calorie Assault Bike
* Rest 1 Minute Between Rounds *
* * Pickup where you left off * *

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Saturday, August 1, 2020

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Saturday, August 1, 2020

A) On The 2:00 X 5 Rounds
2 Cleans ( 1 Power + 1 Squat )
- Then -
B) On The 2:00 x 5 Rounds
2 Shoulder To Overhead (From The Rack, Ascending)
- Then -
C) “Squat Clean Grace”
30 Squat Clean and Jerks For Time (135,95)

” SWEAT “
5 Rounds:
1 Minute Assault Bike Cals
1 Minute DB Hang Cleans (Alternating 5’s R/L)
1 Minute Assault Bike Cals
1 Minute Max Medball Squat Cleans
1 Minute Rest

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Tuesday, July 21, 2020

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Tuesday, July 21, 2020

“ Puppy Chow “
In a 20 Minute Window:
1-2-3-4-5….
Power Cleans (185,135)
Front Squat (185, 135)
- Minutes 0-10 = 200m Run
- Minute 10-20 = 400m Run
* Continue to add 1 rep to each round until time is reached *


”SWEAT”
AMRAP 20:
2 Rounds of
10 Double DB Power Cleans
10 Double DB Front Squats
200m Run
- Into -
2 Rounds of
20 Double DB Power Cleans
20 Double DB Front Squats
400m Run

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Tuesday, March 17, 2020

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Tuesday, March 17, 2020

A) Clean and Jerk
On The 2:00 x 6 Rounds
3 Power Cleans + 3 Push Jerks
* Athletes may choose to ascend as desired *
- THEN -
B) “ Open 13.4 “
Ascending Ladder for 7 Minutes:
3 Clean & Jerks (135/95#)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
…and so on, until time expires.

” SWEAT “
For Time:
5,000m Row

Workout From Home
”Luck Of The Irish”
Establish 5 Minutes in a plank
- 6 Push-Ups every break
INTO
Establish 4 Minutes in a hollow hold
- 9 Abmat Sit-Ups every break
INTO
Establish 3 Minutes in a wall sit
- 6 Push-Ups every break
*Reminder if you are following the “At Home Workouts” you should be following 3 days on / 1 day off*

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Sunday, February 16, 2020

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Sunday, February 16, 2020

A) Power Clean
On The Minute x 8 Minutes
- 2 Touch and Go Power Cleans
- Then -
B) “Deep End”
5 Rounds:
1 Minute Assault Bike Cals
1 Minute Power Cleans (115/85)
1 Minute Assault Bike Cals
1 Minute Rest

” SWEAT “
5 Rounds:
1 Minute Assault Bike Cals
1 Minute DB Hang Cleans (Alternating 5’s R/L)
1 Minute Assault Bike Cals
1 Minute Max Medball Squat Cleans
1 Minute Rest

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Monday, November 25, 2019

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“ Guess Who “
For Time:
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
- Round 1 @ 115/85
- Round 2 @ 135/95
- Round 3 @ 155/105
* * Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks * *

” SWEAT “
 AMRAP 18:
1,000m Row
30 DB Deadlifts
20 DB Front Squats
10 DB Burpees
* All movements performed with 2 x Dumbbells *

Monday, October 28, 2019

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Monday, October 28, 2019

A) Power Clean
OTM x 10:
20 Double Unders + 2 TnG Power Cleans
* Athletes may choose to build or stay across during the 10 minutes *
- THEN -
B) “Point Break”
AMRAP 15:
5 Strict Pull-ups
10 Alternating Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

” SWEAT ”
AMRAP 20:
10 Pull-Ups
15 Single DB Box Step-Ups
20 Single DB Clean and Jerks (10R / 10L )
25 Abmat Sit-Ups

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Monday, August 12, 2019

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Monday, August 12, 2019

A) Complex
Establish a heavy complex of:
1 Clean + 2 Step Back Lunges + 3 Push Jerks
- Then -
B) “ Turkey Jerky “
AMRAP 12:
12 Bar Over Burpees
9 Hang Power Cleans
6 Front Rack Lunges (Step Forward)
3 Push Jerks
RX = 155 / 105

” SWEAT ”
AMRAP 20:
500m Row
30 Lunges
20 Push-Ups
10 Burpees To Target

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