Saturday, May 30, 2020
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“ Guac Is Extra “
For Time
1-2-3-4….10…4-3-2-1 of:
Burpees x 1
Abmat Sit-Ups x 2
Mountain Climbers x 3
Thursday, March 26, 2020
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At Home Fitness
” Alpha “
AMRAP 7:
15 Odd Object Thrusters
15 Abmat SIt-Ups
- Rest 2:00 -
AMRAP 7:
15 Jumping Lunges
15 Push-Ups
- Rest 2:00 -
AMRAP 7:
15 Jump Squats
15 Burpees
Monday, November 4, 2019
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A) Back Squat
On The 3:00 x 5 (15:00)
5-4-3-2-1 ^
- THEN -
B) ” Short Circuit ”
For Time:
2,000m Assault Bike
- Into -
40-30-20 Abmat Sit-Ups
20-30-40 Russian KBS (70,53)
” SWEAT “
AMRAP 20:
2,000m Assault Bike
30 Russian KBS
200m Run
30 Abmat Sit-Ups
Wednesday, July 24, 2019
/
A) Gymnastic EMOM
On The Minute x 10
Even - Gymnastic Skill
Odd - Static Hold
- THEN -
B) “ Double Dutch “
For Time
50/35 Calorie Row
- Directly Into -
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat Sit-Ups
- Directly Into -
800m Run
” SWEAT “
OTM x 25
A) Max Distance Row
B) Max Abmat Sit-Ups
C) Max Double Unders
D) 200m Run
E) Rest
Sunday, July 7, 2019
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“ SWEAT”
AMRAP 22:
400m Run
30 Plate To Overhead
30 V-Ups
“Watermelon”
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)
Thursday, June 27, 2019
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A) Front Rack Lunges
4 x 12 ( MODERATE WEIGHT)
- Then -
B) “Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
14 SA Hang Dumbbell Power Cleans (7R/7L, 50/35)
” SWEAT ”
OTM x 20
A) Max Front Rack Lunges
B) Max Abmat Sit-Ups
C) Max Hang DB Cleans
D) Rest
Tuesday, May 28, 2019
/
“ Annie Cleans Up *
For Time:
100 Double Unders + 50 Abmat Sit-Ups + 15 Hang Power Cleans )
80 Double Unders + 40 Abmat Sit-Ups + 12 Hang Power Cleans
60 Double Unders + 30 Abmat Sit-Ups + 9 Hang Power Cleans
40 Double Unders + 20 Abmat Sit-Ups + 6 Hang Power Cleans
20 Double Unders + 10 Abmat Sit-Ups + 3 Hang Power Cleans
RX = 155/105
” SWEAT ”
8 Rounds of :20 on / :10 off For Each Of The Following
- Double Unders
- Machine Calories
- Weighted Abmat Sit-Ups
- Machine Cals
- Russian KBS
Friday, March 29, 2019
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“ Winterfell “
6 Rounds of:
1 Minute Max AB Cals
1 Minute Max Abmat Sit-Ups
1 Minute Max Overhead Squats (95,65)
1 Minute Rest
