Saturday, October 3, 2020
/
“ Forever “ (All Classes)
4 Rounds For Time:
800m Run
21 Slamballs (30/20)
18 Abmat SIt-Ups
15 Push-Ups
Wednesday, September 16, 2020
/
A) 3-Position Power Clean
12 Minutes to establish a heavy complex ( Hip, Hang, Floor)
- THEN -
B) “ Ruby Tuesday “
For Time
800m Run
80 Double Unders
8 Power Cleans (225,155)
400m Run
40 Double Unders
4 Power Cleans (225,155)
200m Run
20 Double Unders
2 Power Cleans (225,155)
“ SWEAT “
AMRAP 16
400m Run
40 Double Unders
20 SA DB Hang Power Cleans (10R / 10L)
Thursday, August 27, 2020
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" Baptism By Fire " (All Classes)
With An 18:00 Clock:
800m Run
21 DB Box Step Overs (50/35 x 2, 24/20)
400m Run
15 DB Box Step Overs
200m Run
9 DB Box Step Overs
- In Remaining Time -
Max SA Devils Press (50/35)
* Devils Press will alternate arms every rep *
Saturday, August 8, 2020
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A) Push Press
6 x 3 Ascending
- Into-
B) " Strict Press Biathlon "
800m Run
21 Unbroken Strict Presses (95,65)
800m Run
18 Unbroken Strict Presses (95,65)
800m Run
15 Unbroken Strict Presses
* 200m Run Penalty anytime you break
“ SWEAT “
5 Rounds of:
400m Run
15 SA DB Strict Press Right
15 Slam Balls (30,20)
15 SA DB Strict Press Left
Friday, July 31, 2020
/
“ Smokescreen “ (All Classes)
For Time:
800m Run
- Into -
10 Rounds of:
4 Strict HSPU
8 Front Rack Lunges (53,35 x 2)
12 KBS (53,35)
- Into -
800m Run
Saturday, July 18, 2020
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A) Hang Snatch
On The :90 x 6 Rounds
3 Hang Snatches (Ascending)
- THEN -
B) “ Road Randy “
For Time:
800m Run
35 Hang Power Snatch (75,55)
400m Run
25 Hang Power Snatch
200m Run
15 Hang Power Snatch
” SWEAT “
AMRAP 18:
30 Alternating DB Snatch
200m Run
30 Abmat Sit-Ups
200m Run
30 Jumping Lunges
Thursday, June 25, 2020
/
“ Ariel ”
3 Rounds For Time:
800m Run
15 Burpees
30 Air Squats
* Outdoor Class Will Complete 750m Row *
Sunday, June 21, 2020....Happy Fathers Day!!!
/
“ Omaha “
For Time:
3 Rounds of
200m Run (Rest :30)
400m Run (Rest 1:00)
800m Run (Rest 2:00)
* Sunday’s Outdoor Classes will meet @ The Track *
Monday, June 15, 2020
/
“ The Flash “
For Time:
30 SA Squat Clean Thrusters
800m Run
30 SA Squat Clean Thrusters
DB RX = 50/35
Barbell Option RX = 95/65
Thursday, June 11, 2020
/
“ Simon Says “
3 Rounds For Time:
800m Run
50 Jumping Lunges
1:00 Side Plank Left
1:00 Side Plank Right
Monday, June 8, 2020
/
“ Slider ”
For Time
3 Rounds of
200m Run
10 Hang DB Clean And Jerks (Alternating)
10 Alternating Single Leg V-Ups
- Into -
2 Rounds of
400m Run
20 Hang DB Clean and Jerks (Alternating)
20 Russian Twists ( L + R = 1 )
- Into -
1 Round of
800m Run
40 DB Hang Clean and Jerks (Alternating)
40 Plank Pull Throughs ( L + R = 1 )
Tuesday, June 2, 2020
/
“ To And Fro “
For Time:
800m Run
40 Odd Object Thrusters
100 Double Unders
40 Odd Object Thrusters
800m Run
Thursday, May 28, 2020
/
“ Swelter ”
For Time:
800m Run
10 Tuck Kick-Outs
10 Odd Object Squat Cleans
400m Run
20 Tuck Kick-Outs
20 Odd Object Squat Cleans
200m Run
30 Tuck Kick-Outs
30 Odd Object Squat Cleans
Friday, May 22, 2020
/
“Checkers”
For Time
1200m Run
42 Single Arm DB Thrusters (21 Right / 21 Left)
800m Run
30 Single Arm DB Thrusters (15 Right / 15 Left)
400m Run
18 Single Arm DB Thrusters (9 Right / 9 Left)
* If you are using a barbell today the weight selection is 95/65 and rep schemes would be 35/25/15 *
Sunday, May 10, 2020 * * * ! HAPPY MOTHERS DAY ! * * *
/
“ Mama Mia “
For Time:
800m Run
- Into -
10 Rounds of
9 SA Deadlifts
7 SA Front Squats
5 SA Shoulder To Overhead
- Into -
800m Run
Saturday, May 2, 2020
/
" Polk High "
4 Rounds For Time:
800m Run
35 Abmat Sit-Ups
35 Russian KBS (70,53)
Friday, March 20, 2020
/
“Jump City”
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#)
-Then-
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (135/95#)
-Then-
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (135/95#)
* SWEAT will utilize Dbl DB Power Cleans *
At Home Fitness
” Jumpin Jack Flash “
OTM x 20 (:50on / :10 off)
1) Max Reps of Jumping Lunges
2) Side Plank Left
3) Max reps of Inchworm Walkouts
4) Side Plank Right
5) Rest
Monday, September 16, 2019
/
“ Dive Bar “ (25 Min Cap)
For Time:
800m Run
50 Thrusters (75,55)
800m Run
25 Bar Facing Burpees
800m Run
50 Thrusters (75,55)
” SWEAT ”
AMRAP 25:
400m Run
25 Odd Object Thrusters
400m Run
25 Burpees To Target
Sunday, September 1, 2019
/
“ SWEAT “
6RFT:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
A) Front Squats
10-8-6-4-2^
- THEN -
B) “ Dirty Water ”
For Time:
100 Double Unders
800m Run
60/45 Calorie Row
Saturday, August 31, 2019
/
" SWEAT "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station
” The Gauntlet “
With a 7 minute Clock for each of the following:
A) 800M Run - Max C2B Pull-Ups with remaining time
B) 1,000m Row - Max Thrusters (95,65) with remaining time
C) 2,000m Bike - Max Burpees with remaining time
* 2 Minute rest between each station *
