Tuesday, October 15, 2019

Tuesday, October 15, 2019

“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

*Rest 4 Minutes Between Rounds*

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

” SWEAT ”
AMRAP 20:
30 KBS
25 Machine Cals
20 Burpee Box Jump Overs
* 4:00 On / 1:00 Off x 5 Rounds *
- Pickup where you leave off each round-

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Sunday, August 25, 2019

Sunday, August 25, 2019

Happy Birthday Mike! Enjoy your day and from the bottom of our hearts thank you for all that you do!

“ SWEAT ”
OTM X 25
1) Burpee Box Jump Overs
2) Weighted Abmat Sit-Ups
3) Medball Thruster
4) Assault Bike Calories
5) Rest

A) Complex
Establish a heavy complex of the following:
1 Power Clean + 2 Front Squats + 1 Power Clean
- THEN -
B) “ Family Matters ”
For Time:
50/35 Calorie Assault Bike
40 Wallballs (20,14)
30 Burpee Box Jump Overs (24,20)
20 Squat Cleans (135,95)

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Wednesday, June 19, 2019

Wednesday, June 19, 2019

“Not Slap Happy”
A) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

B) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
8 Overhead Squats (115/80)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

C) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24/20)

” SWEAT “
AMRAP 25:
200m Run
60 Double Unders
200m Run
30 Odd Object Squats
200m Run
15 Burpee Box Jump Overs

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Wednesday, May 15, 2019

Wednesday, May 15, 2019

“ Soaked ”
For Time:
1,000m Row
- Into -
30 Power Snatches / 15 Burpee Box Jump Overs
20 Power Snatches / 10 Burpee Box Jump Overs
10 Power Snatches / 5 Burpee Box Jump Overs
Power Snatch = 75/55
Box = 24/20

” SWEAT “

Teams of 2
AMRAP 24:
80 DB Snatches
20 Burpee Box Jump Overs
80 Wall Balls
20 Burpee Box Jump Overs
* Split reps as needed *

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Saturday, November 10, 2018

Saturday, November 10, 2018

“Justin“
Teams of 3
3 Rounds:
Round 1) Partner A = 2008m Row
- Max TTB
Round 2) Partner B = 2008m Row
- Max KBS (53,35)
Round 3) Partner C = 2008m Row
- Max Burpee Box Jump Overs (20”)

* THERE WILL BE A 45/35 PLATE HOLD THROUGHOUT THE ENTIRE WORKOUT *
** One athlete will be rowing while one athlete performs the plate hold and one athlete performs the max reps. Athletes performing the plate hold and max reps may switch at any point but each athlete will complete the 2008m row in full.

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Thursday, May 17, 2018

Thursday, May 17, 2018

"POWER OUTAGE"
A) In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
12 Power Cleans (115/85)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

B) In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

Rest 5:00
C) In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

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Saturday, November 18, 2017

Saturday, November 18, 2017

" Twin Snakes "
Teams of 3
AMRAP 20:
50 Goblet Squats (70,53)
50 KBS (70,53)
50 Burpee Box Jump Overs (20")
* Two partners will be working on the AMRAP while partner three is rowing for max meters. Partners may switch at any time but someone must be rowing at all times.*
Score 1 - AMRAP Score
Score 2 - Total Meters

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