Tuesday, October 15, 2019

Tuesday, October 15, 2019

“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

*Rest 4 Minutes Between Rounds*

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

” SWEAT ”
AMRAP 20:
30 KBS
25 Machine Cals
20 Burpee Box Jump Overs
* 4:00 On / 1:00 Off x 5 Rounds *
- Pickup where you leave off each round-

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Thursday, October 3, 2019

Thursday, October 3, 2019

A) Power Clean
Establish A Heavy 3 Power Clean
- THEN -
B) " 15.4 "

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


”SWEAT”

AMRAP 20:
3 Weighted Step-Ups
3 HSPU / HR Push-Ups / 1 Wall Walk (Athletes Choice)
3 Medball Sit-Ups
6 Weighted Step-Ups
6 HSPU / HR Push-Ups / 2 Wall Walks
6 Medball Sit-Ups
9/9/9, 12/12/12, 15/15/15….
* Continue To Add 3 Reps Per Movement Until Time Is Reached *



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Wednesday, August 21, 2019

Wednesday, August 21, 2019

“Blockbuster”
A) AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95) 
- Rest 5 Minutes -
B) AMRAP 5:
Buy-In: 25/15 Calorie Assault Bike
Max Rounds of “The Chief” (155/105) 
- Rest 5 Minutes -
C) AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125) 

“The Chief” = 3 Power Cleans + 6 Push-ups + 9 Air Squats

** SWEAT will Complete Max Rounds of **
6 Push-Ups + 9 Air Squats + 12 KBS

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Tuesday, August 6, 2019

Tuesday, August 6, 2019

A) Power Clean
On The :90 x 6 Rounds
- 3 Position Power Clean ( Hip + Hang + Floor)
- Then -
B) “Nowhere Fast”
For Time:
50 Power Cleans (155/105)
* Every Minute On The minute Including 0:00 = 5 TTB

” SWEAT ”

AMRAP 22:
2 Rounds of:
400m Run
20 TTB
10 HR Push-Ups
Then
2 Rounds of:
200m Run
20 KBS
10 HR Push-Ups
* Continue to alternate between the 2 rounds until time is reached *


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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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Saturday, March 23, 2019

Saturday, March 23, 2019

“Extreme Party Bus”
Teams of 3:
AMRAP 25:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.

” SWEAT “
Teams of 3:
AMRAP 25:
12 KBS
9/6 Calorie Bike
6 Burpees To Plate
Waterfall style. Next partner can go once the KBS has been cleared. Score is total fully completed rounds.


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Tuesday, March 5, 2019

Tuesday, March 5, 2019

“ Splinter Cell ”
Teams of 2
AMRAP 18:
30 Double Unders
5 Power Cleans (155,105)
10 Box Jump Overs (24,20)
- Partners alternate full rounds -

” SWEAT “
5 Movement Tabata
8 Rounds of :20 on / :10 off
A) Box Jump Overs
B) Weighted Abmat Sit-Ups
C) Russian KBS (Heavy)
D) Squat Tuck Jumps
E) Max Effort Machine Cals
- Rest 1 Min Between Tabatas -

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Wednesday, February 20, 2019

Wednesday, February 20, 2019

“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
27/21 Calorie Bike

“ SWEAT ”
Deck-O-Cards
Number represents repetitions  (Face cards = 10)
Suit represents the movement.
-Hearts = AbMat Sit-Ups
-Diamonds = Goblet Squats (53/35)
-Spades = Kettlebell Swings (53/35)
-Clubs = Burpees
-Aces = 50ft Bear crawl

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Tuesday, January 29, 2019

Tuesday, January 29, 2019

“ Covalent Bonding “
Teams of 2
AMRAP 20:
60 Cal Row
50 TTB
40 C2B Pull-Ups
30 Power Cleans (155,105)
20 Push Jerks (155,105)
10 Bar Muscle Ups
* Partners may divide reps as needed *


” SWEAT “
Teams of 2
AMRAP 20:
60 Cal Row
50 TTB
40 KBS
30 Plate To Overhead
20 Pull-Ups
* Divide reps as needed *

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