Friday 180824

“Sasquatch”

Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Extra Work
“Run Train”
5 Rounds:
100 Meter Sandbag Run (50/35)
200 Meter Run
15 Burpees

*Programming modified from Ben Bergeron's CompTrain

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Wednesday 180822

“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

Extra Work
Gymnastic Conditioning
AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups

Continue to add (2) repetitions per round.

*Programming modified from Ben Bergeron's CompTrain

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Tuesday 180821

“Lead Foot”


AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes 
AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes 
AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Extra Work
Alternating On the Minute x 10 (5 Rounds):
Even Minutes: 1 Bar Muscle-ups, 2 Toes to Bar, 1 Bar Muscle-up, 2 Toes to Bar, 1 Bar Muscle-up
Odd Minutes: 6 Dumbbell Power Snatches (70/50)

*Programming modified from Ben Bergeron's CompTrain

Wednesday 180815

“Hot Sauce”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Extra Work
Strict Handstand Push-ups
For Time:
50 Strict Handstand Push-ups

*Programming modified from Ben Bergeron's CompTrain

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