Thursday, January 17, 2019

Thursday, January 17, 2019

A) Push Press
5 x 4 ^

B) “ Sock Drawer “
AMRAP 12:
2 Push Presses (115/85)
2 V-Ups
2 Box Jump Overs (24/20)
4 Push Presses (115/85)
4 V-Ups
4 Box Jump Overs (24/20)
6 Push Presses (115/85)
6 V-Ups
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

“ SWEAT “
10 Round Tabatas ( :20 on / :10 Off )
A) Flutter Kicks
B) In and Out Plate Hops
C) Front Rack Lunges (2 KB’s or 2 DB’s)
D) Burpees
- Rest 1 Minute Between Stations -

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Saturday, January 12, 2019

Saturday, January 12, 2019

“ SWEAT “
2 Rounds of:
A) AMRAP 4:
- Max Meter Row
B) AMRAP 4:
- 20 Wall Balls
- 10 Burpees
C) AMRAP 4:
- 20 KBS
- 40 Double Unders
* Rest :90 between stations *

“ Halo Top “
In Teams of 3
For Time
3 Rounds of
60 HSPU
20 Bar Muscle Ups
- Then -
50 Clean and Jerks (115,85)
40 Clean and Jerks (135,95)
30 Clean and Jerks (155,105)
20 Clean and Jerks (185,125)
10 Clean and Jerks (225,155)

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Wednesday, January 9, 2019

Wednesday, January 9, 2019

A) Weightlifting Complex
On The :90 x 5 Rounds:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
THEN

B) “ Trailblazer “
A) AMRAP 3:
35 Double Unders
9 Power Cleans (115,85)
- Rest 3 Min -
B) AMRAP 3:
35 Double Unders
7 Hang Squat Cleans (135,95)
- Rest 3 Min -
C) AMRAP 3:
35 Double Unders
5 Squat Cleans (155,105)

” SWEAT “
OTM x 18
A) Double Unders
B) Russian KBS
C) Russian Twists
D) Medball Squat Cleans

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Saturday, January 5, 2019

Saturday, January 5, 2019

“SWEAT”
In Teams of 2:
Max Reps In 6 Minutes At Each Station:
A Box Jump Overs
B) Burpees To Target (Plate)
C) V-Ups
D) Plate To Overhead
* Partners work :30 on / :30 off *
* * 1 Minute Rest Between Stations * *

“ Mean Girls “ (9AM)
Teams of 3
For Time
50-40-30-20-10 of:
- Box Jump Overs
- Power Cleans (135,95)
- C2B Pull-Ups
- Front Squats (135,95)
- Bar Over Burpees

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Wednesday, January 2, 2019

Wednesday, January 2, 2019

A) Pausing Overhead Squats
5 x 3 ^ ( 5-Second Pause In Bottom )
- THEN -
B) “ Dead Arm “
AMRAP 12:
5 Strict HSPU
10 Overhead Squats
15 Deadlifts
RX = 95/65

“ SWEAT “
Teams of 2
AMRAP 22:
Athlete 1)
3 Rounds of
5 Burpees
10 KBS
15 ABMSU
Athlete 2)
Max Distance Row
* Athletes switch every 3 rounds *
** Score = Total Distance **

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Sunday, December 30, 2018

Sunday, December 30, 2018

“ SWEAT “
A) AMRAP 4:
10 Plate To Overhead
20 Abmat Sit-Ups
- Rest 1 Minute -
B) AMRAP 4:
Max Distance Row
- Rest 1 Minute -
C) AMRAP 4:
10 Push-Ups
20 Double Unders
- Rest 1 Minute -
D) AMRAP 4:
Burpees

A) Split Jerk
Establish a 1-Rep Moderate / Heavy
- Then -
B) “ Passed Ball “
5 RFT:
10 Strict Press (95,65)
50 Double Unders

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