Thursday, July 16, 2020
/
A) Back Squat
10-5-10-5-10-5
- Ascend on the 5’s
- Across on the 10’s
- THEN -
B) Time Trial
2,000m Row
“ SWEAT “
AMRAP 24:
1,000m Bike
500m Row
400m Run
Wednesday, September 18, 2019
/
“ Fish Out Of Water “
For Time:
2,000m Row
- Directly Into -
10 Rounds of:
3 Power Cleans (155,105)
6 Push-Ups
9 Air Squats
” SWEAT “
With a 20 Minute Clock:
2,000m Row Buy-In
- With Remaining Time -
AMRAP:
5 Push-Ups
10 Air Squats
15 KB SDLHP
Tuesday, July 30, 2019
/
A) Shoulder To Overhead
10 - 5 - 10 -5 - 10 -5
* 10 Strict Press - Same Weight Across
* 5 Push Press - Ascending Weight
- Then -
B) Time Trial
2,000m Row
”SWEAT”
With a 20 minute clock:
2,000m Row or Run Buy-In
- With Remaining Time -
AMRAP:
10 KBS
10 Goblet Squats
10 HR Push-Ups
10 Weighted Sit-Ups
Monday, July 15, 2019
/
“ Fish Out Of Water ”
For Time:
2,000m Row
- Directly Into -
10 Rounds of
3 Power Cleans
6 Push-Ups
9 Air Squats
RX = 155,105
“SWEAT”
AMRAP 20
500m Row
30 DB Clean and Jerk
400m Run
30 Goblet Squats
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
Monday, December 31, 2018 ( No Open Gym or 5/6PM )
/
“ Statler And Waldorf “
Teams of 2
For Time:
2000 Meter Row
100 Weighted Box Step Ups (53/35 KB or 50/35 DB) (24,20)
1000 Meter Row
50 Weighted Box Step Ups
500 Meter Row
25 Weighted Box Step Ups
*switch every 250 Meters on the rower*
Wednesday, September 5, 2018
/
A) With a running clock, establish heavy singles at each of the three lifts below:
- Minutes 0:00 – 5:00 – 1-Rep Strict Press
- Minutes 5:00 – 13:00 – 1-Rep Push Jerk
- Minutes 13:00 – 21:00 – 1-Rep Split Jerk
- THEN -
B) Time Trial Row
- 2,000m Time Trial
" SWEAT "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
