Thursday, June 20, 2019

Thursday, June 20, 2019

“Onesies”
Athletes Choose 1 From Each Section:

Weightlifting
1RM Strict Press
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB

Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Cal Assault Bike (:90)

” SWEAT ”
OTM X 25
1) Max Machine Cals
2) Max KBS
3 Max Weighted Sit-Ups
4) Max Machine Cals
5) Rest

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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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Wednesday, June 13, 2018

Wednesday, June 13, 2018

A) Back Squat
4-8-4-8-4-8
4's Are across
8's Are ascending in weight

 - Then -

" Speed Boat "
3 Rounds:
30/21 Calorie Row
25 Wallballs (20/14)
10 Dumbbell Hang Clean and Jerks, left side (50/35)
10 Dumbbell Hang Clean and Jerks, right side (50/35)

" SWEAT " (6AM, 9AM, 6PM)
Teams of 2
AMRAP 25:
12/9 Cal Row
6 Burpees To Plate
200m Run
* Partners alternate full rounds *

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Wednesday, June 6, 2018

Wednesday, June 6, 2018

A) Back Squat - 3x10 @ 70-75% Across
 - Then -
B) Push Press - 4x6 @ 70-75% Across
- Then -
C) " Capacity "
For Time:
21-15-12-9-6-3
KBS (53,35)
Burpees

" SWEAT "
Deck-O-Cards
Number represents repetitions  (Face cards = 10)
Suit represents the movement.
-Hearts = AbMat Sit-Ups
-Diamonds = Goblet Squats (53/35)
-Spades = Kettlebell Swings (53/35)
-Clubs = Burpees
-Aces = 200m Run

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Friday, February 16, 2018

Friday, February 16, 2018

“Onesies”
Athletes Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB

Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Wall Balls (:90)

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Wednesday, November 8, 2017

Wednesday, November 8, 2017

" Slot Machine "
Teams of 2
AMRAP 7: Back Squats
First 35 repetitions – 155/105
Second 35 repetitions – 205/145
Time remaining, Max reps – 255/170

Rest 3:00

AMRAP 7: Bench Press
First 35 repetitions – 155/105
Second 35 repetitions – 185/115
Time remaining, Max reps – 205/125

Rest 3:00

AMRAP 7: Deadlift
First 35 repetitions – 225/155
Second 35 repetitions – 265/175
Time remaining, Max reps – 305/195
*SOLO Mission = 21 reps / 21 Reps / Max Reps

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