Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups
Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses
Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag
Categories
Tag: Clean
Categories
2010-08-23 UGS
Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups
Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops
Three Rounds
3a. 200′ Tire Drag
Three Rounds
4a. 100′ Farmer’s Walk
4b. 20 Sledge Strikes
Strength – Olympic Lifts
1. 10 x 2 Clean Drill
2. 3 x 5 Overhead Squat
3. 3 x 5 Snatch High Pull
4. 3 x 10 Back Squat
Categories
2010-08-18 UGS
Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups
Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses
Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag
Categories
2010-08-16 UGS
Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups
Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops
Three Rounds
3a. 200′ Tire Drag
Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes
Strength – Olympic Lifts
1. 3RM Front Squat
2. 5 x 3 Overhead Squat
3. 5 x 3 Clean High Pull
4. 3 x 10 Deadlift
Snatch
– 1RM
Clean and Jerk
– 1RM
AMRAP – 10 Minutes:
– 6 Squat Clean (135#/95#)
– 12 Pullup
– 24 Double Under
Categories
2010-08-02 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Part A. Three Rounds – 7 Minute Limit:
– 30 Push-ups, release hands from floor at the bottom
– 12 Mountain Climber
– 21 Overhead Squat (95#/65#)
– 12 Mountain Climber
Rest 30 seconds.
Part B. Three Rounds – 7 Minute Limit:
– 30 Toes to bar
– 21 Ground to Overhead (95#/65#)
Rest 30 seconds.
Part C. Three Rounds – 12 Minute Limit:
– 5 GI Janes
– 3 Rope Climb
“Johnson”
AMRAP in 20 Minutes:
– 9 Deadlifts 245# (185#/135#)
– 8 Muscle Ups (Pullups & Ring Dips/Pullups & Pushups)
– 9 Squat Cleans 155# (115#/75#)