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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Monday, December 17, 2018

Monday, December 17, 2018

“ Jump Start “
For Time:
60 Double Unders / 30 Power Snatches (75,55)
60 Double Unders / 30/21 Cal Row
60 Double Unders / 30 TTB
60 Double Unders / 30/21 Cal Row
60 Double Unders / 30 Power Snatches (75/55)

“ SWEAT “
AMRAP 18:
35 Double Unders
35 KBS / DB Snatch
35 Double Unders
35 Cal Row
35 Double Unders
35 TTB

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Tuesday, November 27, 2018

Tuesday, November 27, 2018

A) Power Snatch
Establish a Heavy 3-Position Snatch
- Then -
B) “ Capsized “

Teams of 2
10 Rounds for Time:
12/9 Calorie Row
9 Bar Facing Burpees
6 Power Snatch (155,105)
* Partners Alternate Full Rounds ( 5 Rounds Each ) *


“ SWEAT “ (6AM, 6PM)
Teams of 2
AMRAP 20:
12/9 Calorie Row
6 Burpees to plate
12 Kettlebell Swings
* Partners alternate full rounds *

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Monday, November 19, 2018

Monday, November 19, 2018

“ Da Bomb “
3 Rounds of:
AMRAP 4:
21 Wall Balls (20,14)
15 Power Snatches (95,65)
9 Burpees Over Rower
- Max Cal Row in remaining time
* 4 Minute rest between rounds / Score = total cals *

“ SWEAT “ (Noon)
Teams of 2
AMRAP 21:
15 Wall Balls
12 KBS
9 Burpees To Target
* Partners alternate ever 2 Rounds / One partner rowing at all times *

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