Tuesday, July 9, 2019

Tuesday, July 9, 2019

“Water Break”
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Lateral Bar Over Burpees
27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:
21 Hang Power Cleans (115/85)
21 Lateral Bar Over Burpees
21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:
15 Hang Power Cleans (135/95)
15 Lateral Bar Over Burpees
15/12 Calorie Row

* SWEAT CLASS Will Complete Medball Squat Cleans *

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Saturday, May 11, 2019

Saturday, May 11, 2019

“ Bubba Gump Shrimp “
Teams of 2
For Time:
800m Run / 750m Row
30 Hang Power Cleans (205,145)
50 Bar Over Burpees
800m Run / 750m Row
30 Hang Power Cleans (185,115)
50 Bar Over Burpees
800m Run / 750m Row
30 Hang Power Cleans (135,95)
50 Bar Over Burpees
* One athlete completes an 800m Run while the other completes a 750m Row
* Both the row and run must be completed before teams start on the hang power cleans

“ SWEAT “
Teams of 2
AMRAP 25:
400m Run
20 Wall Balls
20 Burpees
400m Run
30 Wall Balls
30 Burpees
400m Run
40 Wall Balls
40 Burpees…
* Continue To Add 10 Reps per round until time is up *
** Divide Reps as Desired **

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Monday, March 4, 2019 ( 5/6AM Classes Cancelled)

Monday, March 4, 2019 ( 5/6AM Classes Cancelled)
  • Weather Changes

    -No 5/6AM Classes

    -Open gym 9-12pm

    Remainder of day = Normal

A) Snatch Complex
2 Snatch + 2 Hang Snatch
- Then -
B) “ Uptick ”
AMRAP 9:
1 Power Snatch (95,65) + 1 Bar Over Burpee
2 Power Snatch (95,65) + 2 Bar Over Burpees
3 Power Snatch (95,65) + 3 Bar Over Burpees
- Continue to add one rep to each movement per round until time is up-

” SWEAT ”
OTM x 24
A) Max Cal Row
B) Max Burpee To Target
C) Mx Cal Bike
D) Max Plank Hold

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Thursday, November 15, 2018

Thursday, November 15, 2018

“ Death By Front Squat / Burpee “
OTM x 15 Min
Min 1 = 1 Front Squat + 1 Bar Over Burpee
Min 2 = 2 Front Squat + 2 Bar Over Burpee
Min 3 = 3 Front Squat + 3 Bar Over Burpee
Min 4 = 4 Front Squat + 3 Bar Over Burpee…
RX = 135,95
* Continue To add 1 Rep to each movement until you cannot finish within the minute *

” SWEAT “
3 Rounds:
Max HR Push-Ups
Max Russian KBS
Max Step-Ups (Weighted)
Plate To Overhead
- Round 1 = 2:00
- Round 2 = 1:30
- Round 3 = 1:00

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Monday, October 1, 2018

Monday, October 1, 2018

A) Pause Overhead Squats
5 Sets of the following:
1 Tempo Overhead Squat + 1 Overhead Squat
* Tempo = 5 Seconds Down / 2 Second Pause in Bottom / 5 Seconds Up *
-> We are building on our previous Tempo Squats from 9/19/18 <-
- THEN -
B) "Yukon Express"
AMRAP 12 of:
5 OHS (115,85)
10 Front Rack Lunges (115,85)
15 Bar over Burpees

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