Thursday, July 11, 2019

Thursday, July 11, 2019

“ Road To El Dorado “
Teams of 2
For Time:
1,000m Row
50 Strict Press (95,65)
50 Box Jump Overs (24,20)
200m Farmers Carry (70, 54)
1,000m Row
40 Strict Press
40 Box Jump Overs
200m Farmers Carry
1,000m Row
30 Strict Press
30 Box Jump Overs
200m Farmers Carry
* Partition reps as needed *
* * SWEAT Class will perform HR Push-Ups instead of Strict Press * *

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Saturday, June 28, 2019

Saturday, June 28, 2019

“SWEAT”
3 Rounds of:
1 Minute Medball Squat Cleans
1 Minute Max Box Jump Overs
1 Minute KBS
1 Minute Max Burpees
1 Minute Max Cal Row
1 Minute Rest

“ Treasure Chest “
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Plate Run (45,35)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
25 Muscle Ups
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Plate Run (45,35)

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Saturday, June 22, 2019

Saturday, June 22, 2019

“Gut Check”
For Time (Teams of 3 | 25 Minute Cap):
250/200 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)
** After the Assault Bike Buy-In, 1 Athlete will be running a 400 at all times **

” SWEAT “
Teams of 3
AMRAP 25:
200/150 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs
50 Wallballs
** After the Assault Bike Buy-In, 1 Athlete will be running a 400 at all times **

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Saturday, May 25, 2019

Saturday, May 25,  2019

“ Whiskey Tango Foxtrot “
In Teams of 3
AMRAP 22:
60 TTB
50 Box Jump Overs (24,20)
40 Hang Squat Snatches
Round 1 = 95/65
Round 2 = 115/85
Round 3 = 135/95
Round 4 = AMRAP @ 155/105
* 1 Athlete on the Assault Bike at all times, rotating every 25/20 Calories *

” SWEAT" “
OTM x 25 (:50on / :10 Transition)
1) Max Cal Row
2) Russian Twist
3) Assault Bike Cals
4) Hollow Rocks
5) Rest

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Tuesday, March 26, 2019

Tuesday, March 26, 2019

A) Snatch Complex
Establish a heavy complex of:
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
- THEN -
B) “ Mahalo “
Teams of 2
AMRAP 15:
12 Power Snatches (75,55)
35 Double Unders
12 Box Jump Overs (24,20)
* Partners alternate movements *

“ SWEAT “
8 Rounds of :20 on / :10 off
A) Calorie Row
B) Push-Ups
C) Double Unders
D) Hollow Rocks
E) Assault Bike Calories

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Monday, February 18, 2019

Monday, February 18, 2019

A) Front Squat
5 x 5 ACROSS
- THEN -

B) “Funny Bone”
For Time
21-15-9 of:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

” SWEAT “
AMRAP 25:
5 KBS / 5 Box Jumps / 5 Odd Object Squats / 5 Machine Cals
10 KBS / 10 BJ / 10 Odd Object Squats / 10 Machine Cals
15/15/15/15…..20/20/20/20…..25/25/25/25/…..
*Continue to add 5 reps per round until the 25 minute mark.

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Friday, February 1, 2019

Friday, February 1, 2019

“ Sea Legs “
In a 15:00 Time Cap:
A) 2 Rounds of:
30/21 Cal Row
25 Box Jump Overs (24/20)
20 Front Squats (135,95)
- In Remaining Time -
B) Build to a heavy complex of:
1 Squat Clean + 1 Hang Squat Clean + Jerk
* Two scores here = Time to complete A and heaviest completed weight for B *

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