Monday, February 25, 2019

Monday, February 25, 2019

“ Air Force One ”
30 Thrusters (135/95 )
30 Sumo Deadlift High Pulls (135/95 )
30 Push Presses (135/95 )
30 Overhead Squats (135/95 )
30 Front Squats (135/95 )
* 5 Burpees OTM *

“ SWEAT ”
AMRAP 25:
30 V-Ups
30 Calorie Row
30 Jump Squats (weighted)
30 Push-Ups

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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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Wednesday, October 10, 2018

Wednesday, October 10, 2018

A) Push Press
- Establish a 10 Rep Heavy

B) “ Clothesline “
Ascending Ladder for 12:00:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs (24″/20″)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs (24″/20″)
6 Push Presses
6 Toes to Bar
6 Box Jump Overs (24″/20″)…
* Continue to add 2 reps per round until time expires *
Rx Barbell – 115/85

“ SWEAT “
AMRAP 25:
200m Farmers Carry
400m Run
800m Row

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Wednesday, August 22, 2018

Wednesday, August 22, 2018

A) Establish a heavy “Big Clean Complex” Within 20 Minutes:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean  + Split Jerk
   - Then -
B) " JAX "
5 Rounds For Time:
8 Pistols
22 KBS (70,53)
13 Wallballs (20,14)

" SWEAT "
Teams of 2
AMRAP 25:
8 Pistols
22 KBS
13 Wallballs
* Partners Will Alternate Full Rounds *

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Wednesday, June 6, 2018

Wednesday, June 6, 2018

A) Back Squat - 3x10 @ 70-75% Across
 - Then -
B) Push Press - 4x6 @ 70-75% Across
- Then -
C) " Capacity "
For Time:
21-15-12-9-6-3
KBS (53,35)
Burpees

" 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 = 200m Run

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