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 *

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Tuesday, May 7, 2019

Tuesday, May 7, 2019

A) Skill
EMOM x 9:
1) Rig Option
2) Double Unders
3) Midline Option
- Then -
B) “ Team Boat Race ”
Teams of 2
3 Rounds of:
500 Meter Row
400 Meter Run
*Partner 1 completes both row and run then partner 2 goes*
** Both athletes completing the row/run = 1 round **

” SWEAT ”
5 Minute Row
5 Minute Bike
- 5 Minute Rest -
3 Minute Row
3 Minute Bike
- 3 Minute Rest -
1 Minute Row
1 Minute Bike

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Wednesday, May 1, 2019

Wednesday, May 1, 2019

A) Deadlift
On The 2;00 x 6
3 - 1 - 3 - 1 - 3 - 1
* Across on the 3s / Ascend on the singles
- THEN -

B) “ Door Knob “

AMRAP 18:
21/15 Cal Assault Bike Cals
15 Strict HSPU
15 Deadlifts (115,85)
15 Front Squats (115,85)
* Row Cals = 1:1 *

“ SWEAT “
AMRAP 18:
20 Cal Bike Or Row
20 Strict HSPU
20 KB Sumo Deadlift High Pull
20 Goblet Squats

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Sunday, April 21, 2019

Sunday, April 21, 2019

“ SWEAT ”
With a 24 Minute Clock:
Teams of 3
Max Meter Assault Bike
- Athletes rotate on the machine on the minute-
-During rest athletes complete 15 KBS + 40 Double Unders -


A) Strict Press

4 x 12^
- Then -
B) “ Cadbury Omelette ”
For Time:
2,500 / 2,000m Row
* Every 3:00 (Including 0:00)
10 KBS (53,35) + 30 Double Unders

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Thursday, April 18, 2019

Thursday, April 18, 2019

A) “ Gouda ”
For Time:
1,000m Row
75 KBS (53,35)
50 Abmat Sit-Ups
25 C2B Pull-Ups
- Then -
B) 12 Round Tabata
Even Rounds = Hollow Rocks / Hollow Holds
Odd Rounds = Arch Rocks / Superman Holds

“ SWEAT ”
AMRAP 18:
250m Row / 10 KBS / 5 C2B Pull-Ups
500m Row / 20 KBS / C2B 10 Pull-Ups
750m Row / 30 KBS / C2B 15 Pull-Ups….
* Continue to add 250m + 10 KBS + 5 C2B Pull-Ups every round until time is reached *

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