Thursday, November 22, 2018.....!!! Happy Thanksgiving !!!

Thursday, November 22, 2018.....!!! Happy Thanksgiving !!!

” Sweat Effect ” (7AM)
Teams of 2
For Time:
50 Burpees / 400m Row
75 Plate To Overhead / 400m Row
100 Abmat Sit-Ups / 400m Row
150 Wall Balls / 400m Row
100 Abmat Sit-Ups / 400m Row
75 Plate To Overhead / 400m Row
50 Burpees / 400m Row


" Holleyman " (8AM)

30 RFT:
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,155)

Read More

Monday, November 19, 2018

Monday, November 19, 2018

“ Da Bomb “
3 Rounds of:
AMRAP 4:
21 Wall Balls (20,14)
15 Power Snatches (95,65)
9 Burpees Over Rower
- Max Cal Row in remaining time
* 4 Minute rest between rounds / Score = total cals *

“ SWEAT “ (Noon)
Teams of 2
AMRAP 21:
15 Wall Balls
12 KBS
9 Burpees To Target
* Partners alternate ever 2 Rounds / One partner rowing at all times *

Read More

Thursday, November 8, 2018

Thursday, November 8, 2018

“ Ladies Choice “
Athletes Will select one of the following:
A) “ Karen”
150 Wall Balls For Time (20,14)
- OR -
B) “ Fran “
For Time:
21-15-9:
Thrusters (95,65)
Pull-Ups
- OR -
C) “ Jackie “
For Time:
1,000m Row
50 Thrusters (45)
30 Pull-Ups

“ SWEAT “ (6AM / 6PM)
5 Rounds of:
1 Min Max Jump Squats
1 Min Max Plate To Overhead
1 Min Max In and Out Plate Hops
1 Min Max Weighted Abmat Sit-Ups
1 Min Rest

Read More

Monday, October 22, 2018

Monday, October 22, 2018

A) Back Squat
- Establish a 5-Rep heavy
- Then -
B) “ Microwave “
In a 10:00 Window…
75 Wallball “Buy-In” (20/14)
Directly into…
AMRAP:
8 Burpee Box Jump Overs (24″/20″)
40 Double-Unders

” SWEAT “ ( Noon Class Only )
AMRAP 20:
30 Double Unders
20 Wall Balls (20,14)
10 Burpee Box Jump Overs (24,20)
* Rest 1 Minute Between Rounds *

Read More