Thursday, August 15, 2019

Thursday, August 15, 2019

A) Clean and Jerk
- Establish a heavy complex of:
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
- Then -
” Surfer On Acid “
3 RFT:
400m Run
21 Burpees

SWEAT ”
EMOM x 30
Minute 1: Burpees
Minute 2: Medball Squat Cleans
Minute 3: Abmat Situps

* The first 3 minutes each athlete will work for :40 totaling as many burpees, Medball Squat Cleans, and situps as possible. For the remaining 27 minutes you will try to match those numbers you established during the first 3 minutes. *

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Saturday, June 15, 2019

Saturday, June 15, 2019

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/85)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)


“ SWEAT ”
Teams of 2:
0:00 – 10:00 – 1 Mile Team Run (1600m), Max Wallballs
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Team Run, Max KBS
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Team Run, Max Machine Cals
* Athletes may start scoring reps as soon as either of the athletes enter the building *

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Tuesday, May 7, 2019

Tuesday, May 7, 2019

A) Skill
EMOM x 9:
1) Rig Option
2) Double Unders
3) Midline Option
- Then -
B) “ Team Boat Race ”
Teams of 2
3 Rounds of:
500 Meter Row
400 Meter Run
*Partner 1 completes both row and run then partner 2 goes*
** Both athletes completing the row/run = 1 round **

” SWEAT ”
5 Minute Row
5 Minute Bike
- 5 Minute Rest -
3 Minute Row
3 Minute Bike
- 3 Minute Rest -
1 Minute Row
1 Minute Bike

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Saturday, April 13, 2019

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“ SWEAT ”
Teams of 2
AMRAP 25:
400m Run (Both Athletes)
50 Burpees
100 Wall Balls
150 KBS
* Teams divide reps as needed *

“ Hold The Door “
Teams of 2
AMRAP 25:
400m Run (Both Athletes)
10 Rounds of “Macho Man”
* Partners alternate full rounds of “Macho Man” *

” Macho Man “ =
3 Power Cleans + 3 Front Squats + 3 Jerks….Rx = 185,135

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

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