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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Thursday, January 17, 2019

Thursday, January 17, 2019

A) Push Press
5 x 4 ^

B) “ Sock Drawer “
AMRAP 12:
2 Push Presses (115/85)
2 V-Ups
2 Box Jump Overs (24/20)
4 Push Presses (115/85)
4 V-Ups
4 Box Jump Overs (24/20)
6 Push Presses (115/85)
6 V-Ups
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

“ SWEAT “
10 Round Tabatas ( :20 on / :10 Off )
A) Flutter Kicks
B) In and Out Plate Hops
C) Front Rack Lunges (2 KB’s or 2 DB’s)
D) Burpees
- Rest 1 Minute Between Stations -

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Saturday, January 5, 2019

Saturday, January 5, 2019

“SWEAT”
In Teams of 2:
Max Reps In 6 Minutes At Each Station:
A Box Jump Overs
B) Burpees To Target (Plate)
C) V-Ups
D) Plate To Overhead
* Partners work :30 on / :30 off *
* * 1 Minute Rest Between Stations * *

“ Mean Girls “ (9AM)
Teams of 3
For Time
50-40-30-20-10 of:
- Box Jump Overs
- Power Cleans (135,95)
- C2B Pull-Ups
- Front Squats (135,95)
- Bar Over Burpees

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Saturday, December 8, 2018

Saturday, December 8, 2018

“ SWEAT “
5 Rounds:
1 Minute of Work at each station for max reps:
A) DB Snatch / Plate To Overhead
B) Max Meter Row
C) Box Jump Overs
D) Plate Thrusters
E) Rest

“ Unfair Share “
Teams of 3
2 Rounds For Time:
50 Double unders (Each) / 100 Snatches
50 Double Unders (Each) / 100 Box Jump Overs
50 Double Unders (Each) / 100 Thrusters
RX = 75,55 / 24,20

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Wednesday, October 10, 2018

Wednesday, October 10, 2018

A) Push Press
- Establish a 10 Rep Heavy

B) “ Clothesline “
Ascending Ladder for 12:00:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs (24″/20″)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs (24″/20″)
6 Push Presses
6 Toes to Bar
6 Box Jump Overs (24″/20″)…
* Continue to add 2 reps per round until time expires *
Rx Barbell – 115/85

“ SWEAT “
AMRAP 25:
200m Farmers Carry
400m Run
800m Row

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Tuesday, February 13, 2018

Tuesday, February 13, 2018

"COME CLEAN"

“Come Clean” Part #1
AMRAP 3:00:
24 Box Jump Overs (24″/20″)
21/18 Calorie Row
Max Power Cleans (135/95)

Rest 3:00

“Come Clean” Part #2
AMRAP 3:00:
21 Box Jump Overs (24″/20″)
18/15 Calorie Row
Max Power Cleans (155/105)

Rest 3:00

“Come Clean” Part #3
AMRAP 3:00:
18 Box Jump Overs (24″/20″)
15/12 Calorie Row
Max Power Cleans (185/135)

Rest 3:00

“Come Clean” Part #4
AMRAP 3:00:
15 Box Jump Overs (24″/20″)
12/9 Calorie Row
Max Power Cleans (205/145)

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