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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Wednesday, May 29, 2019

Wednesday, May 29, 2019

“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/135)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

“ SWEAT ”
AMRAP 20:
400m Run
30 Wallballs
30 Box Jumps

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Sunday, November 4, 2018

Sunday, November 4, 2018

“ SWEAT ”
Teams of 2
With An 8 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time

* 2 minute rest between each station *


A) Bench Press
10-8-6-4-2-1-1^
- THEN -
B) “Hell Hike”
Teams of 2
1600m Farmers Carry (70,53)
*20 Air Squats every Switch*

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Wednesday, July 18, 2018

Wednesday, July 18, 2018

A) Bench Press
10-5-10-5-10-5^
*Across on the 10's / Ascend on the 5's*
 - Then -
B)  " Side Eye "
With a 7 minute window:
1,000m Row
- With remaining time max burpees over the rower

" SWEAT "
3 Rounds Of:
With a 7 minute window:
1,000m Row  Buy In - In remaining time
Round 1 - Max Burpees Over Rower
Round 2 - Max Medball Squat Cleans
Round 3 - Max Burpees Over Rower

* Rest 3 Minutes Between Rounds *

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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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