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
A) Squat Clean
Establish a 1 Rep Max Squat Clean
- Then -
B) “ To The Baseline “
For Time:
1,000m Row
80 Air Squats
60 Abmat Sit-Ups
40 HR Push-Ups
20 Pull-Ups
” SWEAT ”
AMRAP 20:
50 Calorie Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups
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)
“Anna & Elsa “
Teams of 2
AMRAP 25:
60 Cal Row
30 Squat Cleans
60 Cal Bike
30 Shoulder To Overhead
R1 = 115/85, R2 = 135/95, R3 = 155/105, R4 = 185/135, R5 = 205/145, R6 = AMRAP @ 225/155
” SWEAT ”
AMRAP 22:
30 Cal Row
30 DB Clean & Jerks (15 Right / 15 Left)
30 Cal Bike
30 Abmat Sit-Ups
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)
“ 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 *
" Bargain Shopper "
AMRAP 16:
Teams Of 2
10 Wall Balls (20,14)
1 Squat Clean (Ascending Weights)
*Both Athletes completing the 10 WB + 1 SqCl = Full Round*
** Squat Clean Weight Increases Every Two Rounds **
" ! Pump Day ! "
6 Sets of the following:
Hang Power Clean + Pause Front Squat (2-Sec) + Squat Clean
" ! PUMP DAY ! "
Work to a heavy:
3 Squat Cleans + 1 Jerk
* You may reset between the cleans *
" ! Pump Day ! "
Shoulder To Overhead - 1 Rep Max
-THEN-
"Go"
6 minutes, max effort, max reps.
3 min - Shoulder to Overhead (115/75)
2 min - Squat Cleans (115/75)
1 min - Wall Balls (20/14)
" ! 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 ! "
Front Squat - 5 Rep Heavy (From The Floor)
“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*
" 15.4 "
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
" Maestro "
Teams of 3:
For Time:
150 KBS (70,53)
100 Cal Row
75 Squat Cleans (95,65)
100 Cal Row
150 KBS (70,53)
" ! 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*
