Sunday, March 17, 2019

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“ SWEAT “
AMRAP 20:
5 Strict Pull-ups
10 Jump Squats
15 KBS
20 Abmat Sit-Ups

A) Back Squat
7 x 3 ^ (3 Second Pause)
- THEN -
B) “ Death By Gravity “
Minute 1) 15 KBS + 1 Strict Pull-Up
Minute 2) 15 KBS + 2 Strict Pull-Ups
Minute 3) 15 KBS + 3 Strict Pull-Ups….
RX = 53,35
* Continue To Add +1 Pull-Up until the required workload cannot be completed in the minute *

Saturday, March 9, 2019

Saturday, March 9, 2019

“ SWEAT ”
Teams of 3
For Time (25 Minute Cap):
50/40 Calorie Bike, 30 Burpees / 90 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 60 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 30 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 60 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 90 Medball Thrusters

“Bike Drop”
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

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Tuesday, March 5, 2019

Tuesday, March 5, 2019

“ Splinter Cell ”
Teams of 2
AMRAP 18:
30 Double Unders
5 Power Cleans (155,105)
10 Box Jump Overs (24,20)
- Partners alternate full rounds -

” SWEAT “
5 Movement Tabata
8 Rounds of :20 on / :10 off
A) Box Jump Overs
B) Weighted Abmat Sit-Ups
C) Russian KBS (Heavy)
D) Squat Tuck Jumps
E) Max Effort Machine Cals
- Rest 1 Min Between Tabatas -

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Monday, March 4, 2019 ( 5/6AM Classes Cancelled)

Monday, March 4, 2019 ( 5/6AM Classes Cancelled)
  • Weather Changes

    -No 5/6AM Classes

    -Open gym 9-12pm

    Remainder of day = Normal

A) Snatch Complex
2 Snatch + 2 Hang Snatch
- Then -
B) “ Uptick ”
AMRAP 9:
1 Power Snatch (95,65) + 1 Bar Over Burpee
2 Power Snatch (95,65) + 2 Bar Over Burpees
3 Power Snatch (95,65) + 3 Bar Over Burpees
- Continue to add one rep to each movement per round until time is up-

” SWEAT ”
OTM x 24
A) Max Cal Row
B) Max Burpee To Target
C) Mx Cal Bike
D) Max Plank Hold

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