Workouts

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Teen Air

 4 Rounds:
 
40 Air Squats
 
30 Sit-ups
 
20/15 Calorie Bike

ODD-OBJECT CONDITIONING
1 Round for Time:

 600 Meter Run
 
400m Sandbag Carry (50/35)
 
200 Meter KB Farmers Carry (53’s/35’s)
 
400m Sandbag Carry (50/35)
 
600 Meter Run

  • Single time through, for time. 
"BIG CLEAN COMPLEX"
With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00:
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest. Recorded score is the heaviest completed “Big Clean Complex”.



All 12 repetitions complete 1 set. To be completed as “Rx”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped. It is absolutely the right move to drop from overhead however if it is an unsafe environment for you to bring the load back down from overhead… if that is the case, drop from the top and strive to get our hands immediately back on the bar.

This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.

Teen Air All Levels

MALE SCORES

FEMALE SCORES