Thursday, June 20, 2019

Thursday, June 20, 2019

“Onesies”
Athletes Choose 1 From Each Section:

Weightlifting
1RM Strict Press
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB

Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Cal Assault Bike (:90)

” SWEAT ”
OTM X 25
1) Max Machine Cals
2) Max KBS
3 Max Weighted Sit-Ups
4) Max Machine Cals
5) Rest

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Wednesday, June 19, 2019

Wednesday, June 19, 2019

“Not Slap Happy”
A) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

B) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
8 Overhead Squats (115/80)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

C) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24/20)

” SWEAT “
AMRAP 25:
200m Run
60 Double Unders
200m Run
30 Odd Object Squats
200m Run
15 Burpee Box Jump Overs

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Sunday, June 16, 2019....!!! Happy Fathers Day !!!

Sunday, June 16, 2019....!!! Happy Fathers Day !!!

A) “ABSolute Midline Madness” (All Classes)
3 Rounds, Not For Time:
10 Extended V-Ups
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 PVC Good Mornings
60 Second Elbow Plank Hold
- THEN -
B) Time Trial (All Classes)
1,000m Row For Time (Blind)

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Sunday, June 9, 2019

Sunday, June 9, 2019

A) Snatch Complex
Establish a heavy complex of the following:
2 Hang Power Snatches + 2 Overhead Squats
- THEN -
B) “Fancy Pants”
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run

” SWEAT “
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
* Once the run / TTB are completed the remaining time in the 3:00 window is rest *

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Wednesday, June 5, 2019

Wednesday, June 5, 2019

Pausing Front Squat
Build to a Heavy Set of 2 (3 Second Pause In Bottom)

Hang Squat Clean
Build to a Heavy Single

“Dirt Nap”
3 Rounds
15 Hang Squat Cleans (135,95)
15 Lateral Barbell Burpees

“ SWEAT “
8 Rounds of :20 on / :10 off for each of the following:
- Assault Bike Cals
- Jump Squats
- Weighted Medball Sit-Ups
- Burpees
Rest 1 Minute Between Rounds

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