Wednesday, May 15, 2019

Wednesday, May 15, 2019

“ Soaked ”
For Time:
1,000m Row
- Into -
30 Power Snatches / 15 Burpee Box Jump Overs
20 Power Snatches / 10 Burpee Box Jump Overs
10 Power Snatches / 5 Burpee Box Jump Overs
Power Snatch = 75/55
Box = 24/20

” SWEAT “

Teams of 2
AMRAP 24:
80 DB Snatches
20 Burpee Box Jump Overs
80 Wall Balls
20 Burpee Box Jump Overs
* Split reps as needed *

Read More

Tuesday, March 26, 2019

Tuesday, March 26, 2019

A) Snatch Complex
Establish a heavy complex of:
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
- THEN -
B) “ Mahalo “
Teams of 2
AMRAP 15:
12 Power Snatches (75,55)
35 Double Unders
12 Box Jump Overs (24,20)
* Partners alternate movements *

“ SWEAT “
8 Rounds of :20 on / :10 off
A) Calorie Row
B) Push-Ups
C) Double Unders
D) Hollow Rocks
E) Assault Bike Calories

Read More

Saturday, March 9, 2019

Saturday, March 9, 2019

“ SWEAT ”
Teams of 3
For Time (25 Minute Cap):
50/40 Calorie Bike, 30 Burpees / 90 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 60 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 30 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 60 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 90 Medball Thrusters

“Bike Drop”
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

Read More

Monday, March 4, 2019 ( 5/6AM Classes Cancelled)

Monday, March 4, 2019 ( 5/6AM Classes Cancelled)
  • Weather Changes

    -No 5/6AM Classes

    -Open gym 9-12pm

    Remainder of day = Normal

A) Snatch Complex
2 Snatch + 2 Hang Snatch
- Then -
B) “ Uptick ”
AMRAP 9:
1 Power Snatch (95,65) + 1 Bar Over Burpee
2 Power Snatch (95,65) + 2 Bar Over Burpees
3 Power Snatch (95,65) + 3 Bar Over Burpees
- Continue to add one rep to each movement per round until time is up-

” SWEAT ”
OTM x 24
A) Max Cal Row
B) Max Burpee To Target
C) Mx Cal Bike
D) Max Plank Hold

Read More

Tuesday, February 19, 2019

Tuesday, February 19, 2019

A) Snatch Complex
Work to a heavy of:
1 Power Snatch + 1 OHS + 1 Hang Power Snatch + 1 OHS

B) “ Double Bubble ”
AMRAP 15:
25 Double Unders
5 Power Snatches (115,85)
25 Double Unders
3 Bar Muscle-Ups

“ SWEAT “
3 Rounds of:
3 Minutes Max Cal AB
2 Minutes Max Cal Row
1 Minute Max Burpees
* 2 Minutes Rest Between Rounds *

Read More

Thursday, February 14th, 2019

Thursday, February 14th, 2019

“ Grab-N-Go “
With a 12 Minute Clock:
A) 50 Power Snatches For Time (95,65)
- With Remaining Time -
B) Establish a 1 Rep Heavy Snatch (From Floor)

“ SWEAT “
8 Rounds of :20 on / :10 off
A) Push-Ups ( NOT HR )
B) Weighted Medball Sit-Ups
C) In & Out Plate Hops
D) KBS
E) Burpees
* 1 Minute Rest Between Full Tabatas *

Read More

Tuesday, November 27, 2018

Tuesday, November 27, 2018

A) Power Snatch
Establish a Heavy 3-Position Snatch
- Then -
B) “ Capsized “

Teams of 2
10 Rounds for Time:
12/9 Calorie Row
9 Bar Facing Burpees
6 Power Snatch (155,105)
* Partners Alternate Full Rounds ( 5 Rounds Each ) *


“ SWEAT “ (6AM, 6PM)
Teams of 2
AMRAP 20:
12/9 Calorie Row
6 Burpees to plate
12 Kettlebell Swings
* Partners alternate full rounds *

Read More

Monday, November 19, 2018

Monday, November 19, 2018

“ Da Bomb “
3 Rounds of:
AMRAP 4:
21 Wall Balls (20,14)
15 Power Snatches (95,65)
9 Burpees Over Rower
- Max Cal Row in remaining time
* 4 Minute rest between rounds / Score = total cals *

“ SWEAT “ (Noon)
Teams of 2
AMRAP 21:
15 Wall Balls
12 KBS
9 Burpees To Target
* Partners alternate ever 2 Rounds / One partner rowing at all times *

Read More