6/25/2018

Strength

Take 15 Minutes to Complete a Heavy Complex of

Push Press + Push Jerk
1+1

4 Rounds For Time

5 Ring Muscle Ups
7 Hang Power Cleans (185/125)
9 Bar Facing Burpees

6/24/2018

Strength

Take 15 Minutes to Build to a Heavy Front Squat Triple

Conditioning

AMRAP In 6 minutes

15-12-9

Kettlebell Swings (53/35)

Front Squats (135/95)

Run 100M

Rest 6 Minutes

AMRAP in 6 Minutes

15-12-9

Kettlebell Swings (53/35)

Front Squats (115/75)

30 Double Unders

6/23/2018

From the 2017 WODAPALOOZA Online Qualifier

5 Rounds of:
10 Deadlifts (225, 155lbs)
10 Handstand Push-ups, Any Style

3 Rounds of:
20 Pull-ups
20 Wallballs (20, 14lb) to 10ft

1 Round of:
40 Toes to bar
40 Overhead Squats (75, 55lb)

30 minute cap

6/22/2018

Strength

Close Grip Bench Press

Take 10 minutes to build to a heavy 3

Take 5-7 minutes to complete 2 x 5 using 85% of your heavy 3

AMRAP in 14 Minutes

Row 12/10 Calories
20 Dumbbell Hang Clean and Jerks (50/35)
10 L / 10R
10 Burpees

6/21/2018

(5) :90 Intervals

First 3 Intervals at

6 Sand Bag Over The Shoulder (100/75)
10 Toes to Bar
6 Box Jump Overs (24/20)

ME Assault Bike Calories

Final Two Intervals at

4 Sand Bag Over The Shoulder (100/75)
8 Toes to Bar
4 Box Jump Overs (24/20)

ME Assault Bike Calories

Rest As Needed Between Rounds

Result is Total Calories Over the 5 Rounds

6/20/2018

You may choose your own weight for the push jerk work today, but aim to increase weight over the course of the 6 sets. You’ll record your final set of 5 as your score for the day. If you miss or have any press-outs, do not increase weight.

Scale HSPU as needed, don’t get stuck there for more that 2 minutes.

Barbell Cycling

Push Jerk E2MOM

Minutes 0,2 x 8
Minutes 4,6 x 6
Minutes 8,10 x 5

AMRAP in 12 Minutes

12 DB / KBx 2 Front Squats (50/35)
15 Handstand Push-ups
60 Double Unders

6/19/2018

As we round out our engine program “Throttle”, lets take a day to re-test “Helen”, if you missed this back in April, set a benchmark for yourself today.

Re-test Day

“Helen”

3 Rounds for Time
Run 400M
21 Kettlebell Swings (53/35)

12 Pull-ups

Accessory 

3 Sets for Quality

8 KB Standing High Pulls (L/R)(light)
8 Dumbbell Suitcase Dead lifts (L/R) (50/35)
Foot Drills

6/18/2018

Strength

Front Squats x 6
On The :90

Start at 50% and Build

0:00
1:30
3:00
4:30
6:00

Conditioning

“Shake and Bake”

AMRAP In 10 minutes

12 Dead lifts (135/95)
10 Burpees Over Bar
6 Clean and Jerks (135/95)
40 Air Squats

6/17/2018

Strength

2 RM Push Press

Conditioning

10-1

Box Jump Overs (24/20)

Thrusters (75/55)

Kettlebell Swings (53/35)

6/16/2018

Strength

Take 15 Minutes to Build to a heavy

2RM Power Snatch

AMRAP in 15 Minutes

15 Sit-ups

11/9 Calorie Row

9 Power Snatches (105/70)

6 Pull-ups

6 Burpees

GET STARTED TODAY!

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