Saturday, January 12, 2019

Saturday, January 12, 2019

“ SWEAT “
2 Rounds of:
A) AMRAP 4:
- Max Meter Row
B) AMRAP 4:
- 20 Wall Balls
- 10 Burpees
C) AMRAP 4:
- 20 KBS
- 40 Double Unders
* Rest :90 between stations *

“ Halo Top “
In Teams of 3
For Time
3 Rounds of
60 HSPU
20 Bar Muscle Ups
- Then -
50 Clean and Jerks (115,85)
40 Clean and Jerks (135,95)
30 Clean and Jerks (155,105)
20 Clean and Jerks (185,125)
10 Clean and Jerks (225,155)

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Saturday, December 15, 2018

Saturday, December 15, 2018

" Super Duper “
Teams of 2
A) In a 7:00 Window:
800m Run Buy-In
- In Remaining Time -
Max C2B Pull-Ups
- Rest 2:00 -
B) In a 7:00 Window
800m Run Buy-In
- In Remaining Time -
Max HSPU
- Rest 2:00 -
C) In a 7:00 Window
800m Run Buy-In
- In Remaining Time -
Max Squat Cleans (135,95)
- Rest 2:00 -
* SWEAT Class will utilize Medball Squat Cleans *
** There will be a row option for athletes that cannot run **

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Tuesday, December 4, 2018

Tuesday, December 4, 2018

“ Indigo “
A) In a 4 Minute Window:
500m Row Buy-In
- In Remaining Time -
Up ladder of UB HSPU (1, 2, 3,…)

B) In a 4 Minute Window:
500m Row Buy-In
- In Remaining Time -
Max Double Unders

C) In a 4 Minute Window:
500m Row Buy-In
- In Remaining Time -
Up Ladder of UB HSPU


” SWEAT “
OTM x 25 (:50on / :10off)
1) Max Alternating Jumping Lunges
2) Max HR Push-Ups
3) Max Distance Row
4) Max Hollow Rocks
5) Rest

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Saturday, April 21, 2018

Saturday, April 21, 2018

" Masters of The Universe "
A) "He-Man"
AMRAP 5:
9 Handstand Pushups
6 Barbell-Facing Burpees
3 Snatches (165,115)
- Rest -
B) "Skeletor"
For Time:
4 Thrusters, 8 Deficit Ring Rows
8 Thrusters, 12 Deficit Ring Rows
12 Thrusters, 16 Deficit Ring Rows
RX = 135,95 / Heels Above Shoulders

* To Support our qualifying masters (Mike and Nick) we will be hitting versions of the Online Masters Qualifiers Saturday - Monday.

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