Wednesday, September 4, 2019

Wednesday, September 4, 2019

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Bar Facing Burpees

** SWEAT Will Substitute Odd Object Deadlifts (KBx2, DBx2, Medeball…) **

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Sunday, August 25, 2019

Sunday, August 25, 2019

Happy Birthday Mike! Enjoy your day and from the bottom of our hearts thank you for all that you do!

“ SWEAT ”
OTM X 25
1) Burpee Box Jump Overs
2) Weighted Abmat Sit-Ups
3) Medball Thruster
4) Assault Bike Calories
5) Rest

A) Complex
Establish a heavy complex of the following:
1 Power Clean + 2 Front Squats + 1 Power Clean
- THEN -
B) “ Family Matters ”
For Time:
50/35 Calorie Assault Bike
40 Wallballs (20,14)
30 Burpee Box Jump Overs (24,20)
20 Squat Cleans (135,95)

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Wednesday, July 31, 2019

Wednesday, July 31, 2019

A) Deadlift
20-15-10-10
* One weight across for all sets, Rest 2 Mins between sets
- THEN -
B) “Meter Maid”
For Time:
200 Meter Run + 27 Wallballs (20/14) + 27 Box Jumps (24/20)
200 Meter Run + 21 Wallballs (20/14) + 21 Box Jumps (24/20)
200 Meter Run + 15 Wallballs (20/14) + 15 Box Jumps (24/20)
200 Meter Run + 9 Wallballs (20/14) + 9 Box Jumps (24/20)

” SWEAT “
AMRAP 18:
200m Run + 3 Wallballs + 3 Burpee Box Jumps
200m Run + 6 Wallballs + 6 Burpee Box Jumps
200m Run + 9 Wallballs + 9 Burpee Box Jumps
200m Run + 12 Wallballs + 12 Burpee Box Jumps….
* Continue to add 3 Wallballs and 3 Burpee Box Jumps per round until time is reached *

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Wednesday, January 30, 2019

Wednesday, January 30, 2019

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Bar Facing Burpees


** SWEAT Will Substitute Odd Object Deadlifts (KBx2, DBx2, Medeball…) **

Read More