Saturday, June 22, 2019

Saturday, June 22, 2019

“Gut Check”
For Time (Teams of 3 | 25 Minute Cap):
250/200 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)
** After the Assault Bike Buy-In, 1 Athlete will be running a 400 at all times **

” SWEAT “
Teams of 3
AMRAP 25:
200/150 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs
50 Wallballs
** After the Assault Bike Buy-In, 1 Athlete will be running a 400 at all times **

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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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Friday, April 19, 2019

Friday, April 19, 2019

A) Front Squat
5 x 4 ACROSS
- Then -
” Team Trifecta “
Teams of 2:
A) AMRAP 4:
Max Calorie Row
- Rest 1 Minute -
B) AMRAP 4:
Max Calorie Bike
- Rest 1 Minute -
C) AMRAP 4:
Max Calorie Row
- Rest 1 Minute -
D) AMRAP 4:
Max Calorie Bike
* One partner working on bike/row while one partner is completing a 200m Run. Partners switch at the completion of every 200m Run *

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Wednesday, April 10, 2019

Wednesday, April 10, 2019

“ Viserion ”
A) AMRAP 5:
21 Thrusters (95,65)
15 Calorie Bike
9 Bar Facing Burpees
- Rest 5 Minutes -
B) AMRAP 5:
15 Thrusters (115,85)
9 Calorie Bike
6 Bar Facing Burpees
- Rest 5 Minutes -
C) AMRAP 5:
9 Thrusters (135,95)
6 Calorie Bike
3 Bar Facing Burpees

“ SWEAT ”
AMRAP 20:
20 Calorie Bike
20 Burpee Box Jump Overs
20 Odd Object Thrusters

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