Sunday, October 6, 2019

Sunday, October 6, 2019

A) Deadlift
On The 2:30 x 5:
10-8-6-4-2^
- THEN -
B) “ Red Alert ”
For Time:
30 Double Unders + 15 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 12 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 9 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 6 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 3 Deadlifts + 30 Abmat Sit-Ups
RX = 225/155

” SWEAT ”
OTM x 25
A) Double Unders / Single Unders
B) Odd Object Deadlifts
C) Max Calorie Assault Bike
D) Max Abmat Sit-Ups
E) Rest

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Sunday, August 18, 2019

Sunday, August 18, 2019

“SWEAT”
3 Rounds of:
3 Min Max Assault Bike Calories
2 Min Max 25ft Shuttle Sprints
1 Min Max TTB
* Rest 3 Minutes Between Full Rounds *


A) Front Squat
5 x 5 Across
- Then -
B) “Mad Men”
3 Rounds:
25 AbMat Sit-ups
200 Meter Farmers Carries (Athletes Choice)
25 AbMat Sit-ups
15 Front Squats (115/85)

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Sunday, June 16, 2019....!!! Happy Fathers Day !!!

Sunday, June 16, 2019....!!! Happy Fathers Day !!!

A) “ABSolute Midline Madness” (All Classes)
3 Rounds, Not For Time:
10 Extended V-Ups
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 PVC Good Mornings
60 Second Elbow Plank Hold
- THEN -
B) Time Trial (All Classes)
1,000m Row For Time (Blind)

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Sunday, January 27, 2019

Sunday, January 27, 2019

“ SWEAT “
Teams of 3
AMRAP 24:
Station A) Max Distance Row
Station B) 30 DU + 15 KBS
Station C) 10 HR Push-Ups / 20 Hollow Rocks
** Athletes Switch Stations every 3 Minutes **




A) Back Squat

10-8-6-4-2 ^
- THEN -
B) “ Norcal #6 “
For Time:
50 Double Unders / 10 Abmat Sit-Ups
40 Double Unders / 10 Abmat Sit-Ups
30 Double Unders / 10 Abmat Sit-Ups
- Directly Into -
1,000m Row

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