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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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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Saturday, January 26, 2018

Saturday, January 26, 2018

“ SWEAT “
Teams of 2
AMRAP 25
30 Burpees
30 Medball Squat Cleans
30 Abmat Sit-Ups
30 Front Rack Lunges
* Partners Switch Every 10 Reps *

“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

150/100 Calorie Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

150/100 Calorie Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

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Saturday, December 1, 2018

Saturday, December 1, 2018

“ SWEAT “
In Teams of 2:
Max Reps In 6 Minutes At Each Station:
A) In & Out Plate Hops
B) Russian KBS
C) Abmat Sit-Ups (Weighted Optional)
D) Goblet Squats
* Partners work :30 on / :30 off
* * 1 Minute Rest Between Stations * *

“ Bundled “
Teams of 3:
For Time:
100 Cal Row
50 Hang Power Cleans
40 Push Jerks
30 Clean and Jerks

-Round 1 = 95,65
-Round 2 = 115,85
-Round 3 = 135,95
-Round 4 = 155,105
-Round 5 = 185,135
* 25 Minute Cap *

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Wednesday, October 31, 2018 ( NO 5/6pm CLASSES - Happy Halloween )

Wednesday, October 31, 2018 ( NO 5/6pm CLASSES - Happy Halloween )

“ Take Five “
A)
In a 5:00 Window:
35/25 Calorie Row “Buy-In” followed by:
AMRAP:
12 Deadlifts (185/135)
12 Burpees

Rest 5:00

B) In a 5:00 Window:
25/18 Calorie Row “Buy-In” followed by:
AMRAP:
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5:00

C) In a 5:00 Window:
15/12 Calorie Row “Buy-In” followed by:
AMRAP:
6 Deadlifts (275/185)
6 Barbell-Facing Burpees

* SWEAT class will substitute KB SDLHPs and Burpees to a plate for the AMRAP *

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