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

Read More

Sunday, December 30, 2018

Sunday, December 30, 2018

“ SWEAT “
A) AMRAP 4:
10 Plate To Overhead
20 Abmat Sit-Ups
- Rest 1 Minute -
B) AMRAP 4:
Max Distance Row
- Rest 1 Minute -
C) AMRAP 4:
10 Push-Ups
20 Double Unders
- Rest 1 Minute -
D) AMRAP 4:
Burpees

A) Split Jerk
Establish a 1-Rep Moderate / Heavy
- Then -
B) “ Passed Ball “
5 RFT:
10 Strict Press (95,65)
50 Double Unders

Read More

Wednesday, September 5, 2018

Wednesday, September 5, 2018

A) With a running clock, establish heavy singles at each of the three lifts below:
- Minutes 0:00 – 5:00 – 1-Rep Strict Press
- Minutes 5:00 – 13:00 – 1-Rep Push Jerk
- Minutes 13:00 – 21:00 – 1-Rep Split Jerk
     - THEN -
B) Time Trial Row
- 2,000m Time Trial

" SWEAT "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*

Read More

Wednesday, March 28, 2018

Wednesday, March 28, 2018

A) Shoulder To Overhead Complex
5 Ascending Sets of:
3 Strict Press + 6 Push Press ^
 - Then -
B) " Pancakes "
For Time:
50/35 Cal Row
25 Burpee Box Jump Overs (20")

SWEAT CLASS ( 6AM, 9AM, 6PM )
" Perspiration "
5 Rounds Of:
A) 1 Minute Max Cal Row
B) 1 Minute Max Box Jump Overs (20")
C) 1 Minute Max Burpees
D) 1 Minute Max Double / Single Unders
E) 1 Minute Rest

Read More