Wednesday, July 24, 2019

Wednesday, July 24, 2019

A) Gymnastic EMOM
On The Minute x 10
Even - Gymnastic Skill
Odd - Static Hold
- THEN -
B) “ Double Dutch “
For Time
50/35 Calorie Row
- Directly Into -
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat Sit-Ups
- Directly Into -
800m Run

” SWEAT “
OTM x 25
A) Max Distance Row
B) Max Abmat Sit-Ups
C) Max Double Unders
D) 200m Run
E) Rest

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Sunday, July 21, 2019

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“ SWEAT “
A) Max Distance Row
B) Max Distance Bike
C) Max Rounds of 7 Push-Ups + 7 V-Ups + 7 Air Squats
- Round 1 = 3:00 at each station
- Round 2 = 2:30 at each station
- Round 3 = 2:00 at each station
* Rest equal amount after full rounds *

A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats + 3 Push Press
- THEN -
B) “ Sweet Chin Music “
For Time:
1,000m Row
50/40 Calorie Assault Bike

Saturday, July 20, 2019

Saturday, July 20, 2019

“ SWEAT “
Teams of 3
AMRAP 25:
30 Toes To Bar
60 Front Rack Lunges
90 Wallballs
120 KBS
* 2 Athletes completing the AMRAP while 1 athlete is completing a 400m run at all times


“ Team Luke “

Teams of 2
For time:
Run 400 meters
15 Clean and Jerks (155,105)
Run 400 meters
30 toes-to-bars
Run 400 meters
45 Wallballs (20,14)
Run 400 meters
45 KBS (53,35)
Run 400 meters
30 ring dips
Run 400 meters
15 Front Rack Lunges (155,105)
Run 400 meters
* Both Athletes Complete The Runs, Divide Reps As Needed *

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Thursday, July 11, 2019

Thursday, July 11, 2019

“ Road To El Dorado “
Teams of 2
For Time:
1,000m Row
50 Strict Press (95,65)
50 Box Jump Overs (24,20)
200m Farmers Carry (70, 54)
1,000m Row
40 Strict Press
40 Box Jump Overs
200m Farmers Carry
1,000m Row
30 Strict Press
30 Box Jump Overs
200m Farmers Carry
* Partition reps as needed *
* * SWEAT Class will perform HR Push-Ups instead of Strict Press * *

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Tuesday, July 9, 2019

Tuesday, July 9, 2019

“Water Break”
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Lateral Bar Over Burpees
27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:
21 Hang Power Cleans (115/85)
21 Lateral Bar Over Burpees
21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:
15 Hang Power Cleans (135/95)
15 Lateral Bar Over Burpees
15/12 Calorie Row

* SWEAT CLASS Will Complete Medball Squat Cleans *

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Saturday, July 6, 2019

Saturday, July 6, 2019

Doors open at 9:30am. This is a community event. ALL are welcome.

See workout descriptions below.

10:00am:

"Jen"

2 Burpees
7 Air Squats
2.007 Mile Run/Walk
*28 Push-Ups in front of the Harris house on Elwin Street.

Jen's Numbers:
- Jen lost her life on 2-7-2007
- She was 28 years old

United States Marine Corps Captain Jennifer Harris was 28 years old when the helicopter she was flying was shot down on 2-7-2007 in Iraq. Jennifer was a 1996 graduate of Swampscott High School and her parents Raymond and Rosalie still reside on Elwin Street in Swampscott.

11:00am:

"Jared"

AMRAP 15
2 Muscle Ups
24 Burpees
30 Double Unders

Jared's Numbers:
- Little League baseball number was 15
- He was born February 24th
- His favorite number was 24
- The house he grew up in was 30 Pittman Road

United States Army Specialist Jared Raymond was 20 years old when the tank he was traveling in was struck by a roadside bomb in Iraq. Jared was a 2004 graduate of Swampscott High School. He grew up on Pittman Road, where his mom Jacki still resides.

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