Tuesday, September 17, 2019

Tuesday, September 17, 2019

“ Tweety Bird “
Teams of 2
A) AMRAP 18:
12/9 Cal AB
12 DB Snatches
4 Bar MU
* You Go / I Go Alternating Full Rounds *
- Rest 7 Minutes -
B) For Time:
100 Single DB Box Step-Ups (24/20, same weight as A)
* Divide Step-Ups As Needed *

”SWEAT”
AMRAP 22:
25 Dumbbell Snatches
20/15 Calorie Bike
15 Dumbbell Box Step-Ups (24″/20″)
10 C2B Pull-Ups
* Rest 1 Minute After Completing Each Round *

Read More

Wednesday, August 21, 2019

Wednesday, August 21, 2019

“Blockbuster”
A) AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95) 
- Rest 5 Minutes -
B) AMRAP 5:
Buy-In: 25/15 Calorie Assault Bike
Max Rounds of “The Chief” (155/105) 
- Rest 5 Minutes -
C) AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125) 

“The Chief” = 3 Power Cleans + 6 Push-ups + 9 Air Squats

** SWEAT will Complete Max Rounds of **
6 Push-Ups + 9 Air Squats + 12 KBS

Read More

Monday, June 10, 2019

Monday, June 10, 2019

A) Cluster
Establish a heavy Cluster (Squat Clean Thruster)
- THEN -
B) “ Pied Piper ”
Teams of 2
AMRAP 18:
12/9 Calorie Assault Bike
9 Thrusters (95,65)
6 Bar Facing Burpees
Alternate full rounds

” SWEAT “
AMRAP 18:
20/15 Calorie Assault Bike
20 Single Arm KB Thruster (10L / 10R)
20 Burpees To Target

Read More

Saturday, May 18, 2019 ( NO 8AM SWEAT )

Saturday, May 18, 2019 ( NO 8AM SWEAT )

“ HIIT 4 Herren 2 “
Teams of 3
AMRAP 25:
A) 15/12 AB Cals
B) 12 KBS (70,53)
C) 9 Burpees
* One athlete at each station to start. Each athlete must complete the designated reps per movement. Once all three athletes have completed all of the required reps all three athletes will rotate at the same time. Continue to complete as many reps as possible in twenty five minutes. *

Read More

Wednesday, May 1, 2019

Wednesday, May 1, 2019

A) Deadlift
On The 2;00 x 6
3 - 1 - 3 - 1 - 3 - 1
* Across on the 3s / Ascend on the singles
- THEN -

B) “ Door Knob “

AMRAP 18:
21/15 Cal Assault Bike Cals
15 Strict HSPU
15 Deadlifts (115,85)
15 Front Squats (115,85)
* Row Cals = 1:1 *

“ SWEAT “
AMRAP 18:
20 Cal Bike Or Row
20 Strict HSPU
20 KB Sumo Deadlift High Pull
20 Goblet Squats

Read More