Wednesday, July 31, 2019

Wednesday, July 31, 2019

A) Deadlift
20-15-10-10
* One weight across for all sets, Rest 2 Mins between sets
- THEN -
B) “Meter Maid”
For Time:
200 Meter Run + 27 Wallballs (20/14) + 27 Box Jumps (24/20)
200 Meter Run + 21 Wallballs (20/14) + 21 Box Jumps (24/20)
200 Meter Run + 15 Wallballs (20/14) + 15 Box Jumps (24/20)
200 Meter Run + 9 Wallballs (20/14) + 9 Box Jumps (24/20)

” SWEAT “
AMRAP 18:
200m Run + 3 Wallballs + 3 Burpee Box Jumps
200m Run + 6 Wallballs + 6 Burpee Box Jumps
200m Run + 9 Wallballs + 9 Burpee Box Jumps
200m Run + 12 Wallballs + 12 Burpee Box Jumps….
* Continue to add 3 Wallballs and 3 Burpee Box Jumps per round until time is reached *

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Sunday, June 9, 2019

Sunday, June 9, 2019

A) Snatch Complex
Establish a heavy complex of the following:
2 Hang Power Snatches + 2 Overhead Squats
- THEN -
B) “Fancy Pants”
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run

” SWEAT “
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
* Once the run / TTB are completed the remaining time in the 3:00 window is rest *

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Friday, April 19, 2019

Friday, April 19, 2019

A) Front Squat
5 x 4 ACROSS
- Then -
” Team Trifecta “
Teams of 2:
A) AMRAP 4:
Max Calorie Row
- Rest 1 Minute -
B) AMRAP 4:
Max Calorie Bike
- Rest 1 Minute -
C) AMRAP 4:
Max Calorie Row
- Rest 1 Minute -
D) AMRAP 4:
Max Calorie Bike
* One partner working on bike/row while one partner is completing a 200m Run. Partners switch at the completion of every 200m Run *

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Monday, April 15, 2019

Monday, April 15, 2019

" Marathon Monday "
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Abmat Sit Ups
200 Meter Run
26 Air Squats
200 Meter Run

* All Classes *
** There will be a row/bike option pending Thunder / Lightning **

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Saturday, October 27, 2018

Saturday, October 27, 2018

“ SWEAT “ (8AM)
5 Movement Tabata
8 Rounds each of :20 work / :Rest
- In & Out Plate Hops
- Weighted Russian Twist
- OH Plate Lunges
- Plate Ground To Overhead
- Weighted Wall Sit

" Tomb Raider "
Teams of 3
AMRAP 25:
900m Row (Alternate every 300m)
45 Cleans (Ascending weights each round, alternating every 5 reps)
60 HSPU (Divide as needed)
RX = 135,95 / 155,105 / 185,115 / 225,155 / 245,165 / 265,175

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