Sunday, April 21, 2019

Sunday, April 21, 2019

“ SWEAT ”
With a 24 Minute Clock:
Teams of 3
Max Meter Assault Bike
- Athletes rotate on the machine on the minute-
-During rest athletes complete 15 KBS + 40 Double Unders -


A) Strict Press

4 x 12^
- Then -
B) “ Cadbury Omelette ”
For Time:
2,500 / 2,000m Row
* Every 3:00 (Including 0:00)
10 KBS (53,35) + 30 Double Unders

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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 *

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Thursday, April 18, 2019

Thursday, April 18, 2019

A) “ Gouda ”
For Time:
1,000m Row
75 KBS (53,35)
50 Abmat Sit-Ups
25 C2B Pull-Ups
- Then -
B) 12 Round Tabata
Even Rounds = Hollow Rocks / Hollow Holds
Odd Rounds = Arch Rocks / Superman Holds

“ SWEAT ”
AMRAP 18:
250m Row / 10 KBS / 5 C2B Pull-Ups
500m Row / 20 KBS / C2B 10 Pull-Ups
750m Row / 30 KBS / C2B 15 Pull-Ups….
* Continue to add 250m + 10 KBS + 5 C2B Pull-Ups every round until time is reached *

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Monday, April 15, 2019

Monday, April 15, 2019

" Marathon Monday "
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Abmat Sit Ups
200 Meter Run
26 Air Squats
200 Meter Run

* All Classes *
** There will be a row/bike option pending Thunder / Lightning **

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Saturday, April 13, 2019

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“ SWEAT ”
Teams of 2
AMRAP 25:
400m Run (Both Athletes)
50 Burpees
100 Wall Balls
150 KBS
* Teams divide reps as needed *

“ Hold The Door “
Teams of 2
AMRAP 25:
400m Run (Both Athletes)
10 Rounds of “Macho Man”
* Partners alternate full rounds of “Macho Man” *

” Macho Man “ =
3 Power Cleans + 3 Front Squats + 3 Jerks….Rx = 185,135

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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