Monday, July 29, 2019

Monday, July 29, 2019

A) Thruster
Establish a Heavy 3 (From The Rack)
- THEN -
B) “ Tailspin ”
AMRAP 14:
15 Thrusters
30 Double Unders
15 C2B Pull-Ups
30 Double Unders
RX = 95/65

” SWEAT ”
AMRAP 20:
400m Run
10 Odd Object Thrusters
10 C2B Pull-Ups
20 Double Unders
400m Run
15 Odd Object Thrusters
15 C2B Pull-Ups
30 Double Unders….
* Continue to add 5 Thrusters / 5 C2B Pull-Ups / 10 Double Unders each round *

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Thursday, April 18, 2019

Thursday, April 18, 2019

A) “ Gouda ”
For Time:
1,000m Row
75 KBS (53,35)
50 Abmat Sit-Ups
25 C2B Pull-Ups
- Then -
B) 12 Round Tabata
Even Rounds = Hollow Rocks / Hollow Holds
Odd Rounds = Arch Rocks / Superman Holds

“ SWEAT ”
AMRAP 18:
250m Row / 10 KBS / 5 C2B Pull-Ups
500m Row / 20 KBS / C2B 10 Pull-Ups
750m Row / 30 KBS / C2B 15 Pull-Ups….
* Continue to add 250m + 10 KBS + 5 C2B Pull-Ups every round until time is reached *

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Saturday, February 23, 2019

Saturday, February 23, 2019

“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike

” SWEAT “
Teams of 2
With a 25 Minute Clock:
200 Abmat Sit-Ups
150 KBS
100 HR Push-Ups
75 Double Unders (Each)
- Max Machine Calories in remaining time -

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Tuesday, January 29, 2019

Tuesday, January 29, 2019

“ Covalent Bonding “
Teams of 2
AMRAP 20:
60 Cal Row
50 TTB
40 C2B Pull-Ups
30 Power Cleans (155,105)
20 Push Jerks (155,105)
10 Bar Muscle Ups
* Partners may divide reps as needed *


” SWEAT “
Teams of 2
AMRAP 20:
60 Cal Row
50 TTB
40 KBS
30 Plate To Overhead
20 Pull-Ups
* Divide reps as needed *

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Saturday, January 19, 2019

Saturday, January 19, 2019

“ Big Mac Attack “
In Teams of 2:
A) AMRAP 5
Max Calorie Row
* Alternate Every 15/12 Cals *
B) AMRAP 5:
Max Hang Clean and Jerk (155,105)
* Alternate every 5 Reps *
C) AMRAP 5:
5 Deadlifts (155,105)
5 Bar Over Burpees
* Partners Alternate Full Rounds *
D) AMRAP 5:
20 Double Unders
10 C2B Pull-Ups
* Partners Alternate Full Rounds *

” SWEAT “
Teams of 2
AMRAP 25:
30 Pull-ups
60 Push-ups
90 Abmat Sit-ups
120 Double Unders (Each)
* Divide Reps as needed *

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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 15, 2018

Saturday, December 15, 2018

" Super Duper “
Teams of 2
A) In a 7:00 Window:
800m Run Buy-In
- In Remaining Time -
Max C2B Pull-Ups
- Rest 2:00 -
B) In a 7:00 Window
800m Run Buy-In
- In Remaining Time -
Max HSPU
- Rest 2:00 -
C) In a 7:00 Window
800m Run Buy-In
- In Remaining Time -
Max Squat Cleans (135,95)
- Rest 2:00 -
* SWEAT Class will utilize Medball Squat Cleans *
** There will be a row option for athletes that cannot run **

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Tuesday, November 6, 2018

Tuesday, November 6, 2018

“Bar Keeper”
Part #1

In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
21 C2B Pull-Ups + 15/12 Calorie Row

Rest 5:00
Part #2
In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
15 TTB + 12/9 Calorie Row

Rest 5:00

Part #3
In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
9 Pull-Ups + 9/6 Calorie Row


* SWEAT CLASSES *
Buy-In remains the same

#1 21 HR Push-Ups / 15 Cal Row
#2 15 Tuck Kick Outs / 12 Cal Row
#3 9 Ring Rows / 9 Cal Row

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