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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Monday, August 5, 2019

Monday, August 5, 2019

"HOT SAUCE"
A) AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (95,65)
Rest 3:00

B) AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (115,85)
Rest 3:00

C) AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (135,95)
Rest 3:00

D)  AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (155,105)

* SWEAT Will Substitute Odd Object Squats *

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Wednesday, July 24, 2019

Wednesday, July 24, 2019

A) Gymnastic EMOM
On The Minute x 10
Even - Gymnastic Skill
Odd - Static Hold
- THEN -
B) “ Double Dutch “
For Time
50/35 Calorie Row
- Directly Into -
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat Sit-Ups
- Directly Into -
800m Run

” SWEAT “
OTM x 25
A) Max Distance Row
B) Max Abmat Sit-Ups
C) Max Double Unders
D) 200m Run
E) Rest

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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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Monday, February 11, 2019

Monday, February 11, 2019

“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/85)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups


”SWEAT”
AMRAP 25:
30 Calorie Row
20 Odd Object Thrusters
30 Hollow Rocks
20 TTB

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Friday, February 1, 2019

Friday, February 1, 2019

“ Sea Legs “
In a 15:00 Time Cap:
A) 2 Rounds of:
30/21 Cal Row
25 Box Jump Overs (24/20)
20 Front Squats (135,95)
- In Remaining Time -
B) Build to a heavy complex of:
1 Squat Clean + 1 Hang Squat Clean + Jerk
* Two scores here = Time to complete A and heaviest completed weight for B *

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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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