Monday, September 9, 2019

Monday, September 9, 2019

A) Pause Front Squat
Establish a moderate double for the day (:05 Pause in bottom)
THEN
B) “ Yeti ”

For Time:
2,000m Bike
- Into -
21-18-15-12-9-6-3 of:
KBS (53,35)
Goblet Squats (53,35)

” SWEAT ”
AMRAP 25:
1,000m Bike
5 KBS + 5 Odd Object Squats
1,000m Bike
10 KBS + 10 Odd Object Squats
1,000m Bike
15 KBS + 15 Odd Object Squats…..
** Continue to add 5 KBS and 5 Odd Object Squats until time is reached **

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Saturday, May 18, 2019 ( NO 8AM SWEAT )

Saturday, May 18, 2019 ( NO 8AM SWEAT )

“ HIIT 4 Herren 2 “
Teams of 3
AMRAP 25:
A) 15/12 AB Cals
B) 12 KBS (70,53)
C) 9 Burpees
* One athlete at each station to start. Each athlete must complete the designated reps per movement. Once all three athletes have completed all of the required reps all three athletes will rotate at the same time. Continue to complete as many reps as possible in twenty five minutes. *

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Thursday, April 18, 2019

Thursday, April 18, 2019

A) “ Gouda ”
For Time:
1,000m Row
75 KBS (53,35)
50 Abmat Sit-Ups
25 C2B Pull-Ups
- Then -
B) 12 Round Tabata
Even Rounds = Hollow Rocks / Hollow Holds
Odd Rounds = Arch Rocks / Superman Holds

“ SWEAT ”
AMRAP 18:
250m Row / 10 KBS / 5 C2B Pull-Ups
500m Row / 20 KBS / C2B 10 Pull-Ups
750m Row / 30 KBS / C2B 15 Pull-Ups….
* Continue to add 250m + 10 KBS + 5 C2B Pull-Ups every round until time is reached *

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Monday, April 15, 2019

Monday, April 15, 2019

" Marathon Monday "
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Abmat Sit Ups
200 Meter Run
26 Air Squats
200 Meter Run

* All Classes *
** There will be a row/bike option pending Thunder / Lightning **

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Sunday, March 17, 2019

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“ SWEAT “
AMRAP 20:
5 Strict Pull-ups
10 Jump Squats
15 KBS
20 Abmat Sit-Ups

A) Back Squat
7 x 3 ^ (3 Second Pause)
- THEN -
B) “ Death By Gravity “
Minute 1) 15 KBS + 1 Strict Pull-Up
Minute 2) 15 KBS + 2 Strict Pull-Ups
Minute 3) 15 KBS + 3 Strict Pull-Ups….
RX = 53,35
* Continue To Add +1 Pull-Up until the required workload cannot be completed in the minute *