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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Saturday, September 29, 2018

Saturday, September 29, 2018

“ Adderall “
A) In a 10:00 Window:

Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

B) In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/85)

— Rest 3:00 —

C) In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

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Wednesday, September 26, 2018

Wednesday, September 26, 2018

“ Dead Meat “
For Time:
1600 Meter Run, 100 DU, 21 Deadlifts (275/185)
800 Meter Run, 100 DU, 15 Deadlifts (275/185)
400 Meter Run, 100 DU, 9 Deadlifts (275/185)

“ SWEAT “
Teams of 2
4:00 Max Wall Balls
4:00 Max Plate 2 Overhead
4:00 Max Cal Row
4:00 Max Medball Squat Clean
* Divide reps as needed *

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