Monday, October 28, 2019

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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Tuesday, October 22, 2019

Tuesday, October 22, 2019

A) Deadlift
Build to a Heavy Set of 5
- THEN -
B) “Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

” SWEAT “
AMRAP 22:
5 HSPU / 5 KB SDLHP / 5 Alternating FR Lunges / 25 Plate Hops
10 HSPU / 10 KB SDLHP / 10 Alternating FR Lunges / 25 Plate Hops
15/15/15/25…20/20/20/25….25/25/25/25….
* Athletes Use The Same KB For SDLHP & FR Lunges *

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Sunday, October 20, 2019

Sunday, October 20, 2019

“ SWEAT ”
3 Rounds of:
2 Minutes Max Cal AB
1 Minute Max Russian KBS
2 Minute Max Cal Row
1 Minute Max Burpees To Plate
* Rest 3 Minutes Between Rounds *



A) Hang Power Clean
Establish A Heavy Complex of:
3 Hang Power Cleans + 2 Push Jerks
- THEN -
B) “Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Russian KBS (70,53)

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Tuesday, October 15, 2019

Tuesday, October 15, 2019

“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

*Rest 4 Minutes Between Rounds*

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

” SWEAT ”
AMRAP 20:
30 KBS
25 Machine Cals
20 Burpee Box Jump Overs
* 4:00 On / 1:00 Off x 5 Rounds *
- Pickup where you leave off each round-

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Sunday, October 13, 2019

Sunday, October 13, 2019

“Pump It Up” (All Classes)
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

70/50 Machine Cals

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

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