Tuesday, September 17, 2019

Tuesday, September 17, 2019

“ Tweety Bird “
Teams of 2
A) AMRAP 18:
12/9 Cal AB
12 DB Snatches
4 Bar MU
* You Go / I Go Alternating Full Rounds *
- Rest 7 Minutes -
B) For Time:
100 Single DB Box Step-Ups (24/20, same weight as A)
* Divide Step-Ups As Needed *

”SWEAT”
AMRAP 22:
25 Dumbbell Snatches
20/15 Calorie Bike
15 Dumbbell Box Step-Ups (24″/20″)
10 C2B Pull-Ups
* Rest 1 Minute After Completing Each Round *

Read More

Saturday, August 17, 2019

Saturday, August 17, 2019

“ SWEAT “
Teams of 2
AMRAP 22:
90 KB DL (Alternate every 15 reps)
60 Medball Thrusters (Alternate Every 10 Reps)
30 KBS (Alternate every 15 Reps)
400m Team Medball Run

” DebT “
Teams of 2
AMRAP 22:
20 Deadlifts
20 Hang Power Cleans
20 Shoulder To Overhead
400m Team Run
* Weights increase each round *
RX = 95/65, 115/85, 135/95, 155/105, 185/115, 225/155
** Divide Reps as needed **

Read More

Saturday, August 10, 2019

Saturday, August 10, 2019

“ Team Heartburn ”
Teams of 2
With a 25:00 Clock
Buy In = 1600m Row + 1600m Run (Both at same time)
- In Remaining Time -
Max Rounds of “Bergeron Beep Test”
7 Thrusters (75,55)
7 Pull-Ups
7 Burpees
* Athltes can Divide the row and run as desired*
* Athletes alternate full movements *

SWEAT will complete odd object thrusters

Read More

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

Read More

Friday, April 19, 2019

Friday, April 19, 2019

A) Front Squat
5 x 4 ACROSS
- Then -
” Team Trifecta “
Teams of 2:
A) AMRAP 4:
Max Calorie Row
- Rest 1 Minute -
B) AMRAP 4:
Max Calorie Bike
- Rest 1 Minute -
C) AMRAP 4:
Max Calorie Row
- Rest 1 Minute -
D) AMRAP 4:
Max Calorie Bike
* One partner working on bike/row while one partner is completing a 200m Run. Partners switch at the completion of every 200m Run *

Read More

Saturday, March 30, 2019

Saturday, March 30, 2019

“ Block Party ”
Teams of 2
A) 0 - 8:00
400m Buy-In Team Run
AMRAP in remaining time of:
7 Deadlifts (225,155)
7 Push-Ups
B) 8:00 - 16:00
400m Buy-In Team Run
AMRAP in remaining time of:
7 Power Cleans (135,95)
7 Front Squats
C) 16:00 - 24:00
400m Buy-In Team Run
AMRAP in remaining time of:
7 Thrusters (95,65)
7 C2B Pull-Ups
* ALL AMRAPS ARE YOU GO / I GO FULL ROUNDS *

SWEAT will perform a version of the above workout, details will be on the whiteboard

Read More

Wednesday, February 13, 2019

Wednesday, February 13, 2019

A) Pause Back Squats
5 x 2^ (7-Second Descent + 3 Second pause in bottom)
- THEN -
B) Rowing
In Teams of 2:
100m Row
200m Row
300m Row
400m Row
500m Row
* One partner works while one partner rests, both athletes hit each distance *

” SWEAT “
On The :90 x 5 Rounds
A) 50ft Shuttle Sprints
B) AMRAP: 7 HR Push-Ups + 7 Air Squats
C) Max Distance Row
D) Rest

Read More

Tuesday, January 29, 2019

Tuesday, January 29, 2019

“ Covalent Bonding “
Teams of 2
AMRAP 20:
60 Cal Row
50 TTB
40 C2B Pull-Ups
30 Power Cleans (155,105)
20 Push Jerks (155,105)
10 Bar Muscle Ups
* Partners may divide reps as needed *


” SWEAT “
Teams of 2
AMRAP 20:
60 Cal Row
50 TTB
40 KBS
30 Plate To Overhead
20 Pull-Ups
* Divide reps as needed *

Read More