Thursday, July 11, 2019

Thursday, July 11, 2019

“ Road To El Dorado “
Teams of 2
For Time:
1,000m Row
50 Strict Press (95,65)
50 Box Jump Overs (24,20)
200m Farmers Carry (70, 54)
1,000m Row
40 Strict Press
40 Box Jump Overs
200m Farmers Carry
1,000m Row
30 Strict Press
30 Box Jump Overs
200m Farmers Carry
* Partition reps as needed *
* * SWEAT Class will perform HR Push-Ups instead of Strict Press * *

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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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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

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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*

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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

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