Posts in the Category "thursday throwdown"

Fight Rounds

Screen Shot 2014-11-05 at 8.51.15 PMFor this week’s Thursday Throwdown I’ve got a “fighter inspired” challenge that features 3 x 3 minute AMRAP Rounds of 3 different unique training set ups.

The reason I say it’s “fighter inspired” is because I’ve set it up in such a way that you’ll be going at it in 3 different 3 minute rounds with a minute break in between, sort of like an actual series of fight rounds.

All will have you pushing your body and mind to the max.

I’m in a “fighter inspired” kind of mood this week since the release of  “The Combat Bundle” so I only felt it was right to have a Fighter-like throwdown 😉

This is a good one so I hope you’re ready to Go H.A.M. with it.

Here’s the break down:

Perform 3 x 3 Minute AMRAP Of:

3 x Barbell Clean and Press @ 185
6 x Burpee Over The Barbell
9 x Toes To Bar
3 x Sandbag Clean and Press @ 120

6 x Burpee Over The Sandbag
9 x Toes To Bar
3 x Kettlebell Clean and Press @ 62

6 x Burpee + KB Deadlifts
9 x Toes To Bar

***SCORE = Total Rounds Completed + Extra Reps (and weight used if different from above)

As you can see there’s a bit of a mix up with the clean and presses as you’ll be swapping in different types of strength implements every round.

Nothing but a barbell, sandbag, and a set of kettlebells (use a set of DB’s if need be).

This will keep you on your toes while you rotate through the objects as the challenge will remain high.

All in good fun.

I challenge YOU to see how many TOTAL rounds + extra reps you can crank out within the 3 separate AMRAPS.

Hey, it’s only 9 total minutes of work 😉


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The TITAN Throwdown

So or the past couple of days I’ve been in Baltimore Maryland working on some BIG projects.

It’s been a three-day stint of 14-16 hour days of straight up #dowork.

All in good fun of course and even though these have been LONG days, I still make the time to get in a solid training session.

Because when you Go H.A.M. in a training sessions, everything else during the day seems easy.

This was especially true with the Thursday Throwdown I did this week.

For this, I decided to call it, “The TITAN Throwdown”.


Well, I only felt it was right to call it that since I did it at Titan Crossfit.

Pretty logical eh?

Either way, it was BRUTAL.

Here’s the layout:

titanthrowdown3 Rounds For Time:

  • 5 DOUBLE Kettlebell Snatch @ 53
  • 10 DOUBLE Kettlebell Front Rack Walking Lunge (10 steps / leg) @ 53
  • 15 DOUBLE Kettlebell Bent Rows @ 53
  • Handstand Walk Back To Start
  • Run Back To Kettlebells and Repeat


  • 50 Wall Balls

As you can see, this is a nasty set up.

3 rounds of kettlebell / bodyweight fun.

I managed to finish in just under 7 minutes.

All I can say is to get yourself ready for a nice burn in your forearms, shoulders, and lungs.

If you can manage to get through the KB section of snatches, lunges, and rows all UNBROKEN, you’re a BOSS.

See what you can get done with it and let me know how you do in the comments!

Post up your time completed on both sections.



PS – Speaking of THROWDOWNS, I wanted to let you in on something really cool.

It’s called “WODThrowdown” and it’s a NEW way to compete against other athlete’s out there and WIN prizes for your efforts.

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Check out the details at and get yourself registered for the 1st WORLD-WIDE throwdown which will be kicking off on October 15th..

Double Trouble and The Dubz Muscle Up Ladder


Here’s a nasty two-part workout for ya…

The first is a nasty Kettlebell Complex called, “Double Trouble”.

The name says it all.

For that you’ll have 25 minutes to complete 10 full rounds of that complex.muscle up rings

Prescribed load will be set at DOUBLE 53 lbs Kettlebells

If you have to go lighter, no worries.

Just Go H.A.M. at what ever you can handle best.

At the 30 minute mark, you’ll start the second part of the throwdown which is the “Dubz Muscle Up Ladder”.

With this you’ll get 10 mins to get up as high as you can on the ladder for both movements starting at 10 reps for the Double Under’s and 1 reps for Muscle Ups.

The kicker…

All reps must be done UNBROKEN meaning if you get to round 5, you must do 50 UNBROKEN Double Under and 5 UNBROKEN muscle ups.

Have fun with it and Go H.A.M.

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