Saturday, February 23, 2019

Saturday, February 23, 2019

“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike

” SWEAT “
Teams of 2
With a 25 Minute Clock:
200 Abmat Sit-Ups
150 KBS
100 HR Push-Ups
75 Double Unders (Each)
- Max Machine Calories in remaining time -

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Wednesday, February 20, 2019

Wednesday, February 20, 2019

“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
27/21 Calorie Bike

“ SWEAT ”
Deck-O-Cards
Number represents repetitions  (Face cards = 10)
Suit represents the movement.
-Hearts = AbMat Sit-Ups
-Diamonds = Goblet Squats (53/35)
-Spades = Kettlebell Swings (53/35)
-Clubs = Burpees
-Aces = 50ft Bear crawl

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Tuesday, February 19, 2019

Tuesday, February 19, 2019

A) Snatch Complex
Work to a heavy of:
1 Power Snatch + 1 OHS + 1 Hang Power Snatch + 1 OHS

B) “ Double Bubble ”
AMRAP 15:
25 Double Unders
5 Power Snatches (115,85)
25 Double Unders
3 Bar Muscle-Ups

“ SWEAT “
3 Rounds of:
3 Minutes Max Cal AB
2 Minutes Max Cal Row
1 Minute Max Burpees
* 2 Minutes Rest Between Rounds *

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Monday, February 18, 2019

Monday, February 18, 2019

A) Front Squat
5 x 5 ACROSS
- THEN -

B) “Funny Bone”
For Time
21-15-9 of:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

” SWEAT “
AMRAP 25:
5 KBS / 5 Box Jumps / 5 Odd Object Squats / 5 Machine Cals
10 KBS / 10 BJ / 10 Odd Object Squats / 10 Machine Cals
15/15/15/15…..20/20/20/20…..25/25/25/25/…..
*Continue to add 5 reps per round until the 25 minute mark.

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Thursday, February 14th, 2019

Thursday, February 14th, 2019

“ Grab-N-Go “
With a 12 Minute Clock:
A) 50 Power Snatches For Time (95,65)
- With Remaining Time -
B) Establish a 1 Rep Heavy Snatch (From Floor)

“ SWEAT “
8 Rounds of :20 on / :10 off
A) Push-Ups ( NOT HR )
B) Weighted Medball Sit-Ups
C) In & Out Plate Hops
D) KBS
E) Burpees
* 1 Minute Rest Between Full Tabatas *

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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

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Tuesday, February 12, 2019

Tuesday, February 12, 2019

“ Nailed “
Teams of 2
AMRAP 18:
5 Deadlifts (275,185)
35 Double Unders
5 Bar Facing Burpees
* Partners will alternate full rounds *

” SWEAT “
Teams of 2:
AMRAP 20:
15 Abmat Sit-Ups
30 Double Unders
15 KBS
* Partners will alternate full movements *
EX. P1 completes 15 ABMSU / P2 Completes Double Unders / P1 Completes KBS

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Monday, February 11, 2019

Monday, February 11, 2019

“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/85)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups


”SWEAT”
AMRAP 25:
30 Calorie Row
20 Odd Object Thrusters
30 Hollow Rocks
20 TTB

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Monday, February 4, 2019

Monday, February 4, 2019

“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

“ SWEAT “
For Time:
50 Medball Squat Cleans
100 Double Unders
25 Burpees To Target
40 Medball Squat Cleans
75 Double Unders
20 Burpees To Target
30 Medball Squat Cleans
50 Double Unders
15 Burpees To Target
20 Medball Squat Cleans
25 Double Unders
10 Burpees To Target

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