“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
A) Complex
Establish a heavy complex of:
2 Power Cleans + 1 Front Squat + 1 Split Jerk
- THEN -
B) “ S.O.S ”
For Time:
36 Clean and Jerks (135,95)
* EMOM, including 0:00, 25 Double Unders *
“ SWEAT ”
AMRAP 22:
20 Medball Squat Cleans
40 Double Unders
20 Push-Ups
* Rest 1 Minute After Each Round *
“ 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 *
“ SWEAT ”
AMRAP 24:
50 Wallballs
25 Machine Cals
40 DB Snatches
20 V-Ups
A) Split Jerk
Establish a 1 Rep Heavy For The Day
- THEN -
B) “ Sneak Attack ”
For Time:
50-40-30-20-10 Wall Balls (20,14)
25-20-15-10-5 Calorie Bike
A) 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 More“ SWEAT “
A) AMRAP 4:
10 Plate To Overhead
20 Abmat Sit-Ups
- Rest 1 Minute -
B) AMRAP 4:
Max Distance Row
- Rest 1 Minute -
C) AMRAP 4:
10 Push-Ups
20 Double Unders
- Rest 1 Minute -
D) AMRAP 4:
Burpees
A) Split Jerk
Establish a 1-Rep Moderate / Heavy
- Then -
B) “ Passed Ball “
5 RFT:
10 Strict Press (95,65)
50 Double Unders
A) Split Jerk Complex
- Establish a moderate complex of:
1 Pausing Split Jerk (2-Sec Pause in Dip) + I Pausing Split Jerk (2-Sec Pause in Catch) + 1 Split Jerk
- Then -
B) “ Quick Sand “
Alternating “On the Minute” x 8 (4 Rounds):
- Even Minutes – 18-16-14-12 DB Snatches (50,35)
- Odd Minutes – Max Burpee Box Jump Overs (24,20)
“ SWEAT “
4 Rounds of:
1 Minute Max Cal Row
1 Minute Max Medball Sit-Ups
1 Minute Max Plate To Overhead
1 Minute Max Burpees To Plate
1 Minute Rest
A) With a running clock, establish heavy singles at each of the three lifts below:
- Minutes 0:00 – 5:00 – 1-Rep Strict Press
- Minutes 5:00 – 13:00 – 1-Rep Push Jerk
- Minutes 13:00 – 21:00 – 1-Rep Split Jerk
- THEN -
B) Time Trial Row
- 2,000m Time Trial
" SWEAT "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
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 *
" SWEAT "
2 Rounds of:
4 Minutes Max Wall Balls (20,14)
3 Minutes Max KBS (53,35)
2 Minutes Max Calorie Row
1 Minute Max Jumping Lunges
*Rest 5 Minutes Between Rounds*
A) Split Jerk - Establish a Heavy Triple
- Then -
B) " Den of Thieves "
AMRAP 12:
30 KBS (70,53)
15 Abmat Sit-Ups
30 Goblet Squats
15 Abmat Sit-Ups
A) Split Jerk
Work To A Heavy Double (From The Rack)
- Then -
B) " Giddy Up "
3 Rounds For Time:
15 S2O (135,95)
12 Lateral Bar Over Burpees
" ! PUMP DAY ! "
Split Jerk - Establish a heavy double
" Sunday Strength "
Pausing Split Jerk - Establish a 1 Rep Heavy
* Athletes will hold a 3-second pause in the dip before completing the jerk *
" ! PUMP DAY ! "
Build to Heavy:
3-Position Clean + Split Jerk
" ! 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*
" Sunday Strength "
"Press Room"
5RM Strict Press
3RM Push Press
1RM Push Jerk
“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*
" ! 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*
" ! Pump Day ! "
Strict Press - 3x5 across
Push Press - 5x3 across
- Then -
Split Jerk - 1 Rep Heavy
" Sunday Strength "
Work to a heavy of the following complex:
3 Power Cleans + 2 Front Squats + 1 Split Jerk
