Saturday, August 31, 2019

Saturday, August 31, 2019

" SWEAT "
With A 7 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

” The Gauntlet “
With a 7 minute Clock for each of the following:
A) 800M Run - Max C2B Pull-Ups with remaining time
B) 1,000m Row - Max Thrusters (95,65) with remaining time
C) 2,000m Bike - Max Burpees with remaining time
* 2 Minute rest between each station *

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Thursday, August 15, 2019

Thursday, August 15, 2019

A) Clean and Jerk
- Establish a heavy complex of:
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
- Then -
” Surfer On Acid “
3 RFT:
400m Run
21 Burpees

SWEAT ”
EMOM x 30
Minute 1: Burpees
Minute 2: Medball Squat Cleans
Minute 3: Abmat Situps

* The first 3 minutes each athlete will work for :40 totaling as many burpees, Medball Squat Cleans, and situps as possible. For the remaining 27 minutes you will try to match those numbers you established during the first 3 minutes. *

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Saturday, August 10, 2019

Saturday, August 10, 2019

“ Team Heartburn ”
Teams of 2
With a 25:00 Clock
Buy In = 1600m Row + 1600m Run (Both at same time)
- In Remaining Time -
Max Rounds of “Bergeron Beep Test”
7 Thrusters (75,55)
7 Pull-Ups
7 Burpees
* Athltes can Divide the row and run as desired*
* Athletes alternate full movements *

SWEAT will complete odd object thrusters

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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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Saturday, May 18, 2019 ( NO 8AM SWEAT )

Saturday, May 18, 2019 ( NO 8AM SWEAT )

“ HIIT 4 Herren 2 “
Teams of 3
AMRAP 25:
A) 15/12 AB Cals
B) 12 KBS (70,53)
C) 9 Burpees
* One athlete at each station to start. Each athlete must complete the designated reps per movement. Once all three athletes have completed all of the required reps all three athletes will rotate at the same time. Continue to complete as many reps as possible in twenty five minutes. *

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