Saturday, October 5, 2019

Saturday, October 5, 2019

“ Flying V ”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
60 Clean and Jerks (135/95)
* SWEAT will substitute 2:1 Hang DB Clean & Jerks *

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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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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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