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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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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Monday, November 5, 2018

Monday, November 5, 2018

“ Hands Up “
AMRAP 12:
30 Double-Unders, 10 Power Cleans
30 Double-Unders, 10 Hang Squat Cleans
30 Double-Unders, 10 Push Presses
30 Double-Unders, 10 Reverse Lunges
30 Double-Unders, 10 Thrusters
RX - 95,65

“ SWEAT “
AMRAP 25:
500m Row
30 Medball Thrusters
50 Double Unders
30 Weighted Abmat Sit-Ups

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Saturday, October 27, 2018

Saturday, October 27, 2018

“ SWEAT “ (8AM)
5 Movement Tabata
8 Rounds each of :20 work / :Rest
- In & Out Plate Hops
- Weighted Russian Twist
- OH Plate Lunges
- Plate Ground To Overhead
- Weighted Wall Sit

" Tomb Raider "
Teams of 3
AMRAP 25:
900m Row (Alternate every 300m)
45 Cleans (Ascending weights each round, alternating every 5 reps)
60 HSPU (Divide as needed)
RX = 135,95 / 155,105 / 185,115 / 225,155 / 245,165 / 265,175

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