Monday, July 29, 2019

Monday, July 29, 2019

A) Thruster
Establish a Heavy 3 (From The Rack)
- THEN -
B) “ Tailspin ”
AMRAP 14:
15 Thrusters
30 Double Unders
15 C2B Pull-Ups
30 Double Unders
RX = 95/65

” SWEAT ”
AMRAP 20:
400m Run
10 Odd Object Thrusters
10 C2B Pull-Ups
20 Double Unders
400m Run
15 Odd Object Thrusters
15 C2B Pull-Ups
30 Double Unders….
* Continue to add 5 Thrusters / 5 C2B Pull-Ups / 10 Double Unders each round *

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Saturday, June 15, 2019

Saturday, June 15, 2019

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/85)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)


“ SWEAT ”
Teams of 2:
0:00 – 10:00 – 1 Mile Team Run (1600m), Max Wallballs
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Team Run, Max KBS
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Team Run, Max Machine Cals
* Athletes may start scoring reps as soon as either of the athletes enter the building *

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Wednesday, April 10, 2019

Wednesday, April 10, 2019

“ Viserion ”
A) AMRAP 5:
21 Thrusters (95,65)
15 Calorie Bike
9 Bar Facing Burpees
- Rest 5 Minutes -
B) AMRAP 5:
15 Thrusters (115,85)
9 Calorie Bike
6 Bar Facing Burpees
- Rest 5 Minutes -
C) AMRAP 5:
9 Thrusters (135,95)
6 Calorie Bike
3 Bar Facing Burpees

“ SWEAT ”
AMRAP 20:
20 Calorie Bike
20 Burpee Box Jump Overs
20 Odd Object Thrusters

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Monday, November 5, 2018

Monday, November 5, 2018

“ Hands Up “
AMRAP 12:
30 Double-Unders, 10 Power Cleans
30 Double-Unders, 10 Hang Squat Cleans
30 Double-Unders, 10 Push Presses
30 Double-Unders, 10 Reverse Lunges
30 Double-Unders, 10 Thrusters
RX - 95,65

“ SWEAT “
AMRAP 25:
500m Row
30 Medball Thrusters
50 Double Unders
30 Weighted Abmat Sit-Ups

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Sunday, October 6, 2018

Sunday, October 6, 2018

“ SWEAT “
3 Rounds of:
- Wall Balls
- Russian Kettlebell Swings
- Cal Row
- Shuttle Sprints
- Rest
Round 1 = 2:00 @ Each Station
Round 2 = 1:30 @ Each Station
Round 3 = 1:00 @ Each Station

A) Thruster
5-4-3-2-1 ^ (On The 2:00 / From the floor)
- THEN -
B) “ Makers Mark “
100/70 Calorie Row for Time
**At the start of the workout, and every 2:00 beyond:
9 Thrusters @ 95/65

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Saturday, September 29, 2018

Saturday, September 29, 2018

“ Adderall “
A) In a 10:00 Window:

Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

B) In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/85)

— Rest 3:00 —

C) In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

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Wednesday, August 8, 2018

Wednesday, August 8, 2018

A) Thruster
Establish an 8-Rep Heavy (From the rack)
   - Then -
B) " Fire Alarm "
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”

* 1 Round of "Bergeron Beep Test" = 7 Thrusters + 7 Pull-Ups + 7 Burpees *


"SWEAT"

Working in teams of 2
Max Cal Row within the time frame:
3:00 / 2:30 / 2:00 / 1:30 / 1:00 / :30
* One athlete works while one rests, both athletes complete all time frames *

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Saturday, April 21, 2018

Saturday, April 21, 2018

" Masters of The Universe "
A) "He-Man"
AMRAP 5:
9 Handstand Pushups
6 Barbell-Facing Burpees
3 Snatches (165,115)
- Rest -
B) "Skeletor"
For Time:
4 Thrusters, 8 Deficit Ring Rows
8 Thrusters, 12 Deficit Ring Rows
12 Thrusters, 16 Deficit Ring Rows
RX = 135,95 / Heels Above Shoulders

* To Support our qualifying masters (Mike and Nick) we will be hitting versions of the Online Masters Qualifiers Saturday - Monday.

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