2019 Workouts

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Workout #1 - Steinbach Clash of the Cleans, sponsored by Steinbach Home Selling Team

EMOM 5, for max tonnage

Squat Clean

Hang Squat Clean

Jerk


- Each partner will complete a 5 Minute EMOM for max tonnage. 

- You may move up and down in weight as you want throughout the 5 minutes

- You can only complete the complex one time per minute. 


Workout #2 - Doug Pyle Pick Up, sponsored by Doug Pyle - Country Financial

 For time 

60 Sandbag Bearhug Squats  

20 Sandbag over the shoulder 

400m Run (Together) 

50 Sandbag Bearhug Squats  

15 Sandbag over the shoulder 

400m Run (Together) 

40 Sandbag Bearhug Squats  

10 Sandbag over the shoulder 

400m Run (Together)  


Rx: 120/100 Intermediate: 100/70  

20 Minute Cap  


Scaled For Time: 

70 Sandbag Squats  

400m Run (Together) 

60 Sandbag Squats 

400m Run (Together) 

50 Sandbag Squats 

400m Run (Together)  


100/70  

16 Minute Cap 

Workout #3 - The Brost Clinic Bounder, sponsored by The Brost Clinic

AMRAP 14, Alternating full rounds 

30 Double Unders 

5 Devils Press 50/35 

15 Box Jump Overs 20" (Must jump)  


Intermediate 30 Double Unders 

5 Devils Press 45/30 

10 Box Jump Overs 20" (Must jump)  


Scaled (Same format) 

50 Single Unders 

5 Devils Press 30/20 

10 Box Jump Overs (Can step) 


Workout #4 - The SISU Separator

 For Time 

60 TTB 

50 Shoulder to overhead 135/95 

40 Chest to Bar 

30 Power Snatch 135/95 

20 Bar Muscle-ups 

10 Clusters 135/95  


Intermediate 

60 TTB 

50 Shoulder to overhead 115/80 

40 Pull-ups 

30 Power Snatch 115/80 

20 Chest to bar 

10 Clusters 115/80  


Scaled 

60 Toes to shoulder 

50 Shoulder to overhead 95/65 

40 KB Swings 24/16 

30 Power Snatch 95/65 

20 Pull-ups 

10 Clusters 95/65  


12 Minute Cap 

Workout #5 - SISU Nutrition Trek to Chernobyl

Partner 1 then partner 2  


30/25 Cal Row 

30 Burpees over the rower 

30/20 Cal Bike  


12 Minute Cap