Clean Complex
5 sets increase weight every set
1 rep each
•clean Pull
•P. Clean + Jerk
•Sq. Clean + Jerk
For time
50 Box Jump Overs 24/20
40 T2B
30 P. Cleans 185/125
Every 5min for 30min
A) 1000m row
B) 800m run
C) 50/40 cal bike
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
800M run
60 sit ups
40 Thrusters 95/65
60 v-Ups
800m run
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
Teams of 2
3 rounds
50 Alt DB Snatches 50/35
40 Bar Hopping Burpees
30 Front Rack Lunges 135/95
*while one partner is working the other won the bike. Every cal on the bike will be a sec off the total time.
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
5 rounds
30/25 cal row
15 box jump overs
20/15 cal bike
10 single arm devil press
Buy out:
50 hollow rocks
40 sit ups
30 hollow rocks
20 sit ups
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
5 sets
2:30 on/90sec off
200m run
12 Hang P. Cleans 135/95
12 Box Jump Overs 24/20
Remaining Max HSPU
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
BIKE SRINTS
10 sets
20” sprints
40” rest
Rest 3’
7’ amrap
15 V-ups
20 air squats
25 kbs
Rest 2’
5 sets
30” sprints
30” rest
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
20 min amrap
20 Single arm OH Lunges 50/35
15 cal Bike
5 wall Climbs
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
500m row
20 push press (2x DB)
20 lunges (1x DB)
1000m row
20 push press (2x DB)
40 lunges (1x DB)
500m row
20 push press
60 lunges
Every 04:00 starting at 0:00
Complete 12 burpees
Recent Comments