Shake Weight
3 Rounds For Time
800 Meter Run
21 Toes To Bar
30 Alt DB Snatches 50/30
* We can scale back to a 400m Run or Row 800m.
*10 Bar Roll Out in replace of Toes To Bar
3 x 100m Walk with 2 DB
First 25m- Left DB OVH, Right DB Hang
Second 25m- Left DV Hang, Right DB OVH
Third 25m- Both DB in Front Rack
Fourth 25m- Both DB OVH
Sicko Mode
21-15-9
Rower Calories
Bike Calories
Directly Into…
21 Hang Clusters 125/85
*Ladies Complete 15-12-9 on the first portion.
Stagger Start Times. Everyone will be doing the 21-15-9 First. We can partner up for more floor space.
Sicko Mode Primer
On the 1:30 x 5 Sets:
30 Double-Unders (Scale to 30 Singles)
2 Hang Squat Cleans
1 Split Jerk
*Remember this is a primer for the conditioning. Build to a weight heavier than what you plan on doing for the hang clusters..
Double Emom
Emom x 8
Min 1: 100m run
Min 2: 18 Push Ups
REST 1 MINUTE
Emom x 8
Min 1: 14 Box Jumps
Min 2: 18 Box Dips
Build to Heavy Sets of 3-2-1
*We are looking to go heavy in this strength but not so heavy that our form goes to crap.
Amrap x 14 Minutes
100 Meter Farmers Carry
30 Abmat Sit Ups
100 Meter Farmers Carry
15 Deadlifts 205/145
Farmers Carry
Guys: 53 or 50
Ladies: 35’s
Amrap x 20 Minutes
P1: 200 Meter Row
P2: Double Kb Front Rack Hold 53/35
*P1 is the pace setter. Can’t start row until partner is holding the front rack position.
*Each completed 200m row counts as a round.
For Time:
30-20-10
Wallballs
Ring Rows
Cal Bike
On the 1:30 x 6 Sets
1 Hang Clean Pull (Shrug)
1 Hang Clean High Pull
2 Hang Power Cleans
*If you have an idea of your heaviest clean, start at about 50% and then end at about 70%. This is a primer for our 3 part conditioning.
Water Break Part 1
Amrap x 4 minutes
27 Hang Power Cleans 75/55
27 Lat Burpees Over Bar
27 Sit Ups
*Scale your burpees to UP DOWNS to preserve intensity and keep moving.
Water Break Part 2
Amrap x 4 minutes
21 Hang Power Cleans 95/65
21 Lat Burpees Over Bar
21 Sit Ups
*Scale your burpees to UP DOWNS to preserve intensity and keep moving.
Water Break Part 3
Amrap x 4 minutes
15 Hang Power Cleans 115/85
15 Lat Burpees Over Bar
15 Sit Ups
*Scale your burpees to UP DOWNS to preserve intensity and keep moving.
5 Sets:
1 Tempo Pausing Front Squats
1 Front Squat
*Tempo is a 5s negative, 3 sec pause in the bottom, drive up.
Set 1: 60% of 1RM Front Squat
Set 2: 65%ish
Set 3,4,5: 70%ish
“Jack Daniels”
1,000 Meter Run
50 Thrusters 65/45
30 Chest to Bar Pull Ups
*Scale back to 45/35 on thrusters and 30 Pull Ups, Ring Rows..
*1,000 Meter will be running the loop to the 2nd light post.
If you are new or have problems with front rack positioning, heavy kb squats are the go to. Tempo squats are wonderful because this forces us to hit full squat depth. Partners count for each other..
Jack Daniels Strategy:
Chooses a pace that is going to allow you to walk in and get to work on the bar. If you are rowing in replace of the run, lets Row 1250 men and 1k ladies.
Thrusters:
20/15/15
30/20
5 sets of 10
* if you are breaking before 10, you went too heavy.
With a Partner
P1: 12/10 Cal
p2: Double Kb Front Rack Hold
Rest 2 Minutes
P1: 200m Run
P2: Amrap of 3 KBSDHP+3 Burpees
Partner1 is the pacer
“Walmart”
Teams of 3, AMRAPx30
7/5 Cal Bike or 10/8 Cal Row
10 Medball Jump Squats 30/20
5 Power C&J
*Partners cycle through full rounds one at a time.
* Weights climb every 6 rounds. Basically when each partner has cleaned the weight twice.
RX Loading:
1st 6: 95/65
2nd 6: 115/85
3rd 6: 135/95
4th 6: 155/105
Scaled Loading:
1st 6: 75/55
2nd 6: 95/60
3rd 6: 115/70
4th 6: 135/85
