Tuesday, February 12, 2019

Tuesday, February 12, 2019

“ Nailed “
Teams of 2
AMRAP 18:
5 Deadlifts (275,185)
35 Double Unders
5 Bar Facing Burpees
* Partners will alternate full rounds *

” SWEAT “
Teams of 2:
AMRAP 20:
15 Abmat Sit-Ups
30 Double Unders
15 KBS
* Partners will alternate full movements *
EX. P1 completes 15 ABMSU / P2 Completes Double Unders / P1 Completes KBS

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Sunday, November 25, 2018

Sunday, November 25, 2018

“ SWEAT “ (8AM)
Teams of 2:
AMRAP 24:
10 Cal Row
30 Double Unders
10 TTB
* Partners will complete a full rounds before switching *

A) Front Squat
5 Rep Heavy from the floor
- Then -
B) “ 18.2 Barbell Version “
With a 12 Minute Window....
18.2A) For Time:
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Front Squat (115,85)
Bar-Facing Burpees
- In Remaining Time -
18.2B) 1RM Clean

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Wednesday, October 31, 2018 ( NO 5/6pm CLASSES - Happy Halloween )

Wednesday, October 31, 2018 ( NO 5/6pm CLASSES - Happy Halloween )

“ Take Five “
A)
In a 5:00 Window:
35/25 Calorie Row “Buy-In” followed by:
AMRAP:
12 Deadlifts (185/135)
12 Burpees

Rest 5:00

B) In a 5:00 Window:
25/18 Calorie Row “Buy-In” followed by:
AMRAP:
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5:00

C) In a 5:00 Window:
15/12 Calorie Row “Buy-In” followed by:
AMRAP:
6 Deadlifts (275/185)
6 Barbell-Facing Burpees

* SWEAT class will substitute KB SDLHPs and Burpees to a plate for the AMRAP *

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Saturday, April 21, 2018

Saturday, April 21, 2018

" Masters of The Universe "
A) "He-Man"
AMRAP 5:
9 Handstand Pushups
6 Barbell-Facing Burpees
3 Snatches (165,115)
- Rest -
B) "Skeletor"
For Time:
4 Thrusters, 8 Deficit Ring Rows
8 Thrusters, 12 Deficit Ring Rows
12 Thrusters, 16 Deficit Ring Rows
RX = 135,95 / Heels Above Shoulders

* To Support our qualifying masters (Mike and Nick) we will be hitting versions of the Online Masters Qualifiers Saturday - Monday.

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