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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Thursday, December 20, 2018

Thursday, December 20, 2018

A) Overhead Squat
6-3-6-3-6-3^ (From The Floor)

Across on the 6’s / Ascend on the 3’s
 - Then -
B)  " Autobahn "
For Time:
150 KBS (53,35)
*EMOM 5 Burpees*

“ SWEAT “
AMRAP 22:
5 Wall Balls / 5 KBS / 5 Russian Twists
10 Wall Balls / 10 KBS / 10 Russian Twists
15 Wall Balls / 15 KBS / 15 Russian Twists
20 Wall Balls / 20 KBS / 20 Russian Twists
* Continue to add 5 reps per round until time is up

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Saturday, October 27, 2018

Saturday, October 27, 2018

“ SWEAT “ (8AM)
5 Movement Tabata
8 Rounds each of :20 work / :Rest
- In & Out Plate Hops
- Weighted Russian Twist
- OH Plate Lunges
- Plate Ground To Overhead
- Weighted Wall Sit

" Tomb Raider "
Teams of 3
AMRAP 25:
900m Row (Alternate every 300m)
45 Cleans (Ascending weights each round, alternating every 5 reps)
60 HSPU (Divide as needed)
RX = 135,95 / 155,105 / 185,115 / 225,155 / 245,165 / 265,175

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Sunday, October 21, 2018

Sunday, October 21, 2018

“ SWEAT “
On the Minute x 16 (4 Rounds):
Minute 1: :45 Burpees
Minute 2: :45 Goblet Squats
Minute 3: :45 Calorie Row
Minute 4: Rest

A) Deadlift
10-8-6-4-2-1-1^
- Then -
B) “ Left Turn “
On The 3 Minute x 4 Rounds:
200m Aerobic Option Buy In (Bike, Row, Run, Ski)
- In Remaining Time -
Max Reps of chosen gymnastic skill
* Athletes may choose 2 gymnastic movements / Alternating rounds *

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