Sunday, July 21, 2019

67190856_399591650901230_2874943918443593728_n.jpg

“ SWEAT “
A) Max Distance Row
B) Max Distance Bike
C) Max Rounds of 7 Push-Ups + 7 V-Ups + 7 Air Squats
- Round 1 = 3:00 at each station
- Round 2 = 2:30 at each station
- Round 3 = 2:00 at each station
* Rest equal amount after full rounds *

A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats + 3 Push Press
- THEN -
B) “ Sweet Chin Music “
For Time:
1,000m Row
50/40 Calorie Assault Bike

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

Read More

Wednesday, May 29, 2019

Wednesday, May 29, 2019

“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/135)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

“ SWEAT ”
AMRAP 20:
400m Run
30 Wallballs
30 Box Jumps

Read More

Wednesday, May 1, 2019

Wednesday, May 1, 2019

A) Deadlift
On The 2;00 x 6
3 - 1 - 3 - 1 - 3 - 1
* Across on the 3s / Ascend on the singles
- THEN -

B) “ Door Knob “

AMRAP 18:
21/15 Cal Assault Bike Cals
15 Strict HSPU
15 Deadlifts (115,85)
15 Front Squats (115,85)
* Row Cals = 1:1 *

“ SWEAT “
AMRAP 18:
20 Cal Bike Or Row
20 Strict HSPU
20 KB Sumo Deadlift High Pull
20 Goblet Squats

Read More

Tuesday, February 12, 2019

Tuesday, February 12, 2019

“ Nailed “
Teams of 2
AMRAP 18:
5 Deadlifts (275,185)
35 Double Unders
5 Bar Facing Burpees
* Partners will alternate full rounds *

” SWEAT “
Teams of 2:
AMRAP 20:
15 Abmat Sit-Ups
30 Double Unders
15 KBS
* Partners will alternate full movements *
EX. P1 completes 15 ABMSU / P2 Completes Double Unders / P1 Completes KBS

Read More

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 *

Read More