Saturday, March 30, 2019

Saturday, March 30, 2019

“ Block Party ”
Teams of 2
A) 0 - 8:00
400m Buy-In Team Run
AMRAP in remaining time of:
7 Deadlifts (225,155)
7 Push-Ups
B) 8:00 - 16:00
400m Buy-In Team Run
AMRAP in remaining time of:
7 Power Cleans (135,95)
7 Front Squats
C) 16:00 - 24:00
400m Buy-In Team Run
AMRAP in remaining time of:
7 Thrusters (95,65)
7 C2B Pull-Ups
* ALL AMRAPS ARE YOU GO / I GO FULL ROUNDS *

SWEAT will perform a version of the above workout, details will be on the whiteboard

Read More

Monday, February 4, 2019

Monday, February 4, 2019

“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

“ SWEAT “
For Time:
50 Medball Squat Cleans
100 Double Unders
25 Burpees To Target
40 Medball Squat Cleans
75 Double Unders
20 Burpees To Target
30 Medball Squat Cleans
50 Double Unders
15 Burpees To Target
20 Medball Squat Cleans
25 Double Unders
10 Burpees To Target

Read More

Wednesday, January 30, 2019

Wednesday, January 30, 2019

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Bar Facing Burpees


** SWEAT Will Substitute Odd Object Deadlifts (KBx2, DBx2, Medeball…) **

Read More

Wednesday, January 2, 2019

Wednesday, January 2, 2019

A) Pausing Overhead Squats
5 x 3 ^ ( 5-Second Pause In Bottom )
- THEN -
B) “ Dead Arm “
AMRAP 12:
5 Strict HSPU
10 Overhead Squats
15 Deadlifts
RX = 95/65

“ SWEAT “
Teams of 2
AMRAP 22:
Athlete 1)
3 Rounds of
5 Burpees
10 KBS
15 ABMSU
Athlete 2)
Max Distance Row
* Athletes switch every 3 rounds *
** Score = Total Distance **

Read More

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 *

Read More