Sunday, August 18, 2019

Sunday, August 18, 2019

“SWEAT”
3 Rounds of:
3 Min Max Assault Bike Calories
2 Min Max 25ft Shuttle Sprints
1 Min Max TTB
* Rest 3 Minutes Between Full Rounds *


A) Front Squat
5 x 5 Across
- Then -
B) “Mad Men”
3 Rounds:
25 AbMat Sit-ups
200 Meter Farmers Carries (Athletes Choice)
25 AbMat Sit-ups
15 Front Squats (115/85)

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Wednesday, June 5, 2019

Wednesday, June 5, 2019

Pausing Front Squat
Build to a Heavy Set of 2 (3 Second Pause In Bottom)

Hang Squat Clean
Build to a Heavy Single

“Dirt Nap”
3 Rounds
15 Hang Squat Cleans (135,95)
15 Lateral Barbell Burpees

“ SWEAT “
8 Rounds of :20 on / :10 off for each of the following:
- Assault Bike Cals
- Jump Squats
- Weighted Medball Sit-Ups
- Burpees
Rest 1 Minute Between Rounds

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Saturday, April 13, 2019

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“ SWEAT ”
Teams of 2
AMRAP 25:
400m Run (Both Athletes)
50 Burpees
100 Wall Balls
150 KBS
* Teams divide reps as needed *

“ Hold The Door “
Teams of 2
AMRAP 25:
400m Run (Both Athletes)
10 Rounds of “Macho Man”
* Partners alternate full rounds of “Macho Man” *

” Macho Man “ =
3 Power Cleans + 3 Front Squats + 3 Jerks….Rx = 185,135

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

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Monday, February 25, 2019

Monday, February 25, 2019

“ Air Force One ”
30 Thrusters (135/95 )
30 Sumo Deadlift High Pulls (135/95 )
30 Push Presses (135/95 )
30 Overhead Squats (135/95 )
30 Front Squats (135/95 )
* 5 Burpees OTM *

“ SWEAT ”
AMRAP 25:
30 V-Ups
30 Calorie Row
30 Jump Squats (weighted)
30 Push-Ups

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Monday, February 18, 2019

Monday, February 18, 2019

A) Front Squat
5 x 5 ACROSS
- THEN -

B) “Funny Bone”
For Time
21-15-9 of:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

” SWEAT “
AMRAP 25:
5 KBS / 5 Box Jumps / 5 Odd Object Squats / 5 Machine Cals
10 KBS / 10 BJ / 10 Odd Object Squats / 10 Machine Cals
15/15/15/15…..20/20/20/20…..25/25/25/25/…..
*Continue to add 5 reps per round until the 25 minute mark.

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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 5, 2019

Saturday, January 5, 2019

“SWEAT”
In Teams of 2:
Max Reps In 6 Minutes At Each Station:
A Box Jump Overs
B) Burpees To Target (Plate)
C) V-Ups
D) Plate To Overhead
* Partners work :30 on / :30 off *
* * 1 Minute Rest Between Stations * *

“ Mean Girls “ (9AM)
Teams of 3
For Time
50-40-30-20-10 of:
- Box Jump Overs
- Power Cleans (135,95)
- C2B Pull-Ups
- Front Squats (135,95)
- Bar Over Burpees

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Thursday, November 15, 2018

Thursday, November 15, 2018

“ Death By Front Squat / Burpee “
OTM x 15 Min
Min 1 = 1 Front Squat + 1 Bar Over Burpee
Min 2 = 2 Front Squat + 2 Bar Over Burpee
Min 3 = 3 Front Squat + 3 Bar Over Burpee
Min 4 = 4 Front Squat + 3 Bar Over Burpee…
RX = 135,95
* Continue To add 1 Rep to each movement until you cannot finish within the minute *

” SWEAT “
3 Rounds:
Max HR Push-Ups
Max Russian KBS
Max Step-Ups (Weighted)
Plate To Overhead
- Round 1 = 2:00
- Round 2 = 1:30
- Round 3 = 1:00

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