Tuesday, November 20, 2018

Tuesday, November 20, 2018

“ Flying High “
Ascending Ladder for 15:00:
1 Power Clean / 30 DU / 3 Bar Muscle-Ups
2 Power Cleans / 30 DU / 3 Bar Muscle-Ups
3 Power Cleans / 30 DU / 3 Bar Muscle-Ups….
* RX = 205/145 *


” SWEAT “ (6AM,6PM)
4 Rounds:
1:00 Max In & Out Plate Hops
1:00 Max KB Push Press (KB x 2)
1:00 Max PVC Good mornings
1:00 Max KB Front Squat (KB x 2)
1:00 Max Single Touch Plate Hops
1:00 Rest

Read More

Monday, November 19, 2018

Monday, November 19, 2018

“ Da Bomb “
3 Rounds of:
AMRAP 4:
21 Wall Balls (20,14)
15 Power Snatches (95,65)
9 Burpees Over Rower
- Max Cal Row in remaining time
* 4 Minute rest between rounds / Score = total cals *

“ SWEAT “ (Noon)
Teams of 2
AMRAP 21:
15 Wall Balls
12 KBS
9 Burpees To Target
* Partners alternate ever 2 Rounds / One partner rowing at all times *

Read More

Thursday, November 15, 2018

Thursday, November 15, 2018

“ Death By Front Squat / Burpee “
OTM x 15 Min
Min 1 = 1 Front Squat + 1 Bar Over Burpee
Min 2 = 2 Front Squat + 2 Bar Over Burpee
Min 3 = 3 Front Squat + 3 Bar Over Burpee
Min 4 = 4 Front Squat + 3 Bar Over Burpee…
RX = 135,95
* Continue To add 1 Rep to each movement until you cannot finish within the minute *

” SWEAT “
3 Rounds:
Max HR Push-Ups
Max Russian KBS
Max Step-Ups (Weighted)
Plate To Overhead
- Round 1 = 2:00
- Round 2 = 1:30
- Round 3 = 1:00

Read More

Tuesday, November 13, 2018

Tuesday, November 13, 2018

A) Hang Clean
- Establish a heavy triple for the day

- THEN -

B) “ Hangman “

For Time:
21 Hang Power Cleans
21 Barbell-Facing Burpees
100 Double-Unders
15 Hang Power Cleans
15 Barbell-Facing Burpees
75 Double-Unders
9 Hang Power Cleans
9 Barbell-Facing Burpees
50 Double-Unders
Rx Barbell – 135/95

“ SWEAT “ (6AM / 6PM)
AMRAP 18:
25 Medball Squat Cleans
25 Burpees To Target
100 Double Unders / Single Unders

Read More

Sunday, November 11, 2018

Sunday, November 11, 2018

“ SWEAT “ (8AM)
Sunday Funday Tabata
8 Rounds of :20 ON / :10 OFF per movement
- Air Squats
- Push-Ups
-Double Unders
-Jumping Lunges
-Russian Twists (Weighted)
* 1 Minute Rest Between Tabatas *

A) Snatch Complex
1 Hang Snatch + 1 Hang Squat Snatch + 2 Overhead Squats
- THEN -
B) “ Vice Grip “
AMRAP 8:
Max Hang Squat Snatch (115,85)
* EMOM 25 Double Unders *

Read More

Saturday, November 10, 2018

Saturday, November 10, 2018

“Justin“
Teams of 3
3 Rounds:
Round 1) Partner A = 2008m Row
- Max TTB
Round 2) Partner B = 2008m Row
- Max KBS (53,35)
Round 3) Partner C = 2008m Row
- Max Burpee Box Jump Overs (20”)

* THERE WILL BE A 45/35 PLATE HOLD THROUGHOUT THE ENTIRE WORKOUT *
** One athlete will be rowing while one athlete performs the plate hold and one athlete performs the max reps. Athletes performing the plate hold and max reps may switch at any point but each athlete will complete the 2008m row in full.

Read More

Thursday, November 8, 2018

Thursday, November 8, 2018

“ Ladies Choice “
Athletes Will select one of the following:
A) “ Karen”
150 Wall Balls For Time (20,14)
- OR -
B) “ Fran “
For Time:
21-15-9:
Thrusters (95,65)
Pull-Ups
- OR -
C) “ Jackie “
For Time:
1,000m Row
50 Thrusters (45)
30 Pull-Ups

“ SWEAT “ (6AM / 6PM)
5 Rounds of:
1 Min Max Jump Squats
1 Min Max Plate To Overhead
1 Min Max In and Out Plate Hops
1 Min Max Weighted Abmat Sit-Ups
1 Min Rest

Read More

Tuesday, November 6, 2018

Tuesday, November 6, 2018

“Bar Keeper”
Part #1

In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
21 C2B Pull-Ups + 15/12 Calorie Row

Rest 5:00
Part #2
In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
15 TTB + 12/9 Calorie Row

Rest 5:00

Part #3
In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
9 Pull-Ups + 9/6 Calorie Row


* SWEAT CLASSES *
Buy-In remains the same

#1 21 HR Push-Ups / 15 Cal Row
#2 15 Tuck Kick Outs / 12 Cal Row
#3 9 Ring Rows / 9 Cal Row

Read More

Monday, November 5, 2018

Monday, November 5, 2018

“ Hands Up “
AMRAP 12:
30 Double-Unders, 10 Power Cleans
30 Double-Unders, 10 Hang Squat Cleans
30 Double-Unders, 10 Push Presses
30 Double-Unders, 10 Reverse Lunges
30 Double-Unders, 10 Thrusters
RX - 95,65

“ SWEAT “
AMRAP 25:
500m Row
30 Medball Thrusters
50 Double Unders
30 Weighted Abmat Sit-Ups

Read More

Sunday, November 4, 2018

Sunday, November 4, 2018

“ SWEAT ”
Teams of 2
With An 8 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time

* 2 minute rest between each station *


A) Bench Press
10-8-6-4-2-1-1^
- THEN -
B) “Hell Hike”
Teams of 2
1600m Farmers Carry (70,53)
*20 Air Squats every Switch*

Read More

Saturday, November 3, 2018

Saturday, November 3, 2018

“ Sweat Gone Bad “ (8AM)
3 rounds:
1:00 Wall Balls
1:00 Abmat Sit-Ups
1:00 Box Jumps
1:00 HR Push-Ups
1:00 Row for Calories
1:00 Rest


” Boats and Toes “ (9AM)
Teams of 3, with a 30:00 Time Cap:
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24″/20″)
Directly into…
50-40-30-20-10:
Toes to Bar
Dumbbell Power Snatch (50/35)

Read More