Monday, September 9, 2019

Monday, September 9, 2019

A) Pause Front Squat
Establish a moderate double for the day (:05 Pause in bottom)
THEN
B) “ Yeti ”

For Time:
2,000m Bike
- Into -
21-18-15-12-9-6-3 of:
KBS (53,35)
Goblet Squats (53,35)

” SWEAT ”
AMRAP 25:
1,000m Bike
5 KBS + 5 Odd Object Squats
1,000m Bike
10 KBS + 10 Odd Object Squats
1,000m Bike
15 KBS + 15 Odd Object Squats…..
** Continue to add 5 KBS and 5 Odd Object Squats until time is reached **

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Wednesday, September 4, 2019

Wednesday, September 4, 2019

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Bar Facing Burpees

** SWEAT Will Substitute Odd Object Deadlifts (KBx2, DBx2, Medeball…) **

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Saturday, August 31, 2019

Saturday, August 31, 2019

" SWEAT "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station

” The Gauntlet “
With a 7 minute Clock for each of the following:
A) 800M Run - Max C2B Pull-Ups with remaining time
B) 1,000m Row - Max Thrusters (95,65) with remaining time
C) 2,000m Bike - Max Burpees with remaining time
* 2 Minute rest between each station *

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Sunday, August 25, 2019

Sunday, August 25, 2019

Happy Birthday Mike! Enjoy your day and from the bottom of our hearts thank you for all that you do!

“ SWEAT ”
OTM X 25
1) Burpee Box Jump Overs
2) Weighted Abmat Sit-Ups
3) Medball Thruster
4) Assault Bike Calories
5) Rest

A) Complex
Establish a heavy complex of the following:
1 Power Clean + 2 Front Squats + 1 Power Clean
- THEN -
B) “ Family Matters ”
For Time:
50/35 Calorie Assault Bike
40 Wallballs (20,14)
30 Burpee Box Jump Overs (24,20)
20 Squat Cleans (135,95)

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Monday, August 19, 2019

Monday, August 19, 2019

A) Snatch Complex
1 Complex Every :90 x 6
Power Snatch + 2 OHS + Hang Squat Snatch
- Then -
B) “Rocket Power”
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squats (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

” SWEAT ”
AMRAP 20:
20 Burpees To Target
200m Run
20 Odd Object Front Squats
200m Run
20 V-Ups
200m Run

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Sunday, August 18, 2019

Sunday, August 18, 2019

“SWEAT”
3 Rounds of:
3 Min Max Assault Bike Calories
2 Min Max 25ft Shuttle Sprints
1 Min Max TTB
* Rest 3 Minutes Between Full Rounds *


A) Front Squat
5 x 5 Across
- Then -
B) “Mad Men”
3 Rounds:
25 AbMat Sit-ups
200 Meter Farmers Carries (Athletes Choice)
25 AbMat Sit-ups
15 Front Squats (115/85)

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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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Monday, August 5, 2019

Monday, August 5, 2019

"HOT SAUCE"
A) AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (95,65)
Rest 3:00

B) AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (115,85)
Rest 3:00

C) AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (135,95)
Rest 3:00

D)  AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (155,105)

* SWEAT Will Substitute Odd Object Squats *

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