Saturday, October 3, 2020
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“ Forever “ (All Classes)
4 Rounds For Time:
800m Run
21 Slamballs (30/20)
18 Abmat SIt-Ups
15 Push-Ups
Sunday, September 13, 2020
/
A) Power Snatch
OTM x 9:
3-3-3-2-2-2-1-1-1
* Weight may increase across each minute as long as technique allows, these are TnG reps *
- THEN -
B) “ New Era “
For Time:
50 Abmat Sit-Ups + 25 Power Snatches
40 Abmat Sit-Ups + 20 Power Snatches
30 Abmat Sit-Ups + 15 Power Snatches
20 Abmat SIt-Ups + 10 Power Snatches
10 Abmat SIt-Ups + 5 Power Snatches
RX = 75/55
” SWEAT “
AMRAP 16:
10 Abmat Sit-Ups + 5 DB Snatches + 200m Run
20 Abmat Sit-Ups + 10 DB Snatches + 200m Run
30 Abmat Sit-Ups + 15 DB Snatches + 200m Run
40 Abmat Sit-Ups + 20 DB Snatches + 200m Run….
* Continue to add 10 Abmat Sit-Ups and 5 DB Snatches every round *
Sunday, August 16, 2020
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“Wonton Soup “ (All Classes)
AMRAP 30:
400m Run / 800m Bike
30 Abmat Sit-Ups
20 Slamballs (AC)
10 Tall Box Jumps (30,20)
* Athletes will alternate each round between the bike and the run *
Sunday, August 2, 2020
/
“ Nuclear Pepper “ (All Classes)
AMRAP 25:
500m Row
20 Box Jumps (30,24)
40 Abmat Sit-Ups
400m Run
Thursday, July 9, 2020
/
“ Scar “
AMRAP 16:
5 Hang Power Cleans (155,105)
10 Box Jumps (24,20)
15 Abmat Sit-Ups
* SWEAT will Sub Hang DB Power Cleans (5R/5L) *
Tuesday, June 30, 2020
/
“ Moana ”
AMRAP 12:
24 Alt DB Hang Snatch
24 Alt Jumping Lunges
24 Abmat Sit-Ups
- Rest 3:00 -
AMRAP 8:
1-2-3-4-5-6…
HR Push-Up
Plank Pull Through
Continue to add 1 rep per round until time is reached
Saturday, June 27, 2020
/
“ Snow White “
3 Rounds For Time:
400m Run
30 SA DB Snatches
40 Abmat Sit-Ups
50 Double Unders
* The Outdoor Workout Will Be A Different Workout *
Tuesday, June 23,2020
/
A) “ Rapunzel “
4 Rounds For Time:
400m Run
35 Abmat Sit-Ups
B) Buy-Out
OTM x 9 (:50 of work / :10 of rest )
1) Wall Sit
2) Alternating Side Lunges (Weighted Optional)
3) Weighted Good Mornings
Sunday, June 14, 2020
/
“ Air Head ”
For Time:
75 Abmat Sit-Ups
- Into -
50-40-30-20-10 of:
Shoulder Taps
Mountain Climbers (L+R=1)
Odd Object SA Swings
- Into -
75 Abmat Sit-Ups
Wednesday, June 10, 2020
/
“ Super Smash Brothers “
OTM x 30
1) Max SA Devils Press
2) Max Abmat Sit-Ups
3) Max Air Squats
4) Max Double Unders
5) Rest
Thursday, May 21, 2020
/
“ Smurph ”
5 Rounds For Time:
400m Run
20 SDLHP (75/55 OR 53/35 KB)
25 Push-Ups
30 Abmat Sit-ups
Thursday, May 14, 2020
/
“Leeroy Jenkins”
For Time:
10-20-30-40-30-20-10 Of:
Jumping Lunges
Abmat Sit-Ups
Plank Transfers
Wednesday, May 6, 2020
/
”Big Luck Of The Irish”
Establish 5 Minutes in a plank
- 10 Push-Ups every break
INTO
Establish 4 Minutes in a 6” hold
- 15 Abmat Sit-Ups every break
INTO
Establish 3 Minutes in a wall sit
- 10 Push-Ups every break
Saturday, May 2, 2020
/
" Polk High "
4 Rounds For Time:
800m Run
35 Abmat Sit-Ups
35 Russian KBS (70,53)
Tuesday April 28-2020
/
" Black Iron "
AMRAP 22:
22 Alternating Hang DB Snatch (50,35)
22 Abmat Sit-Ups
22 Alternating Hang C&J
22 Tuck Kick-Outs
Saturday, April 18, 2020
/
" Firewall "
AMRAP 20:
10 Push-Ups
15 Abmat Sit-Ups
20 Jumping Lunges
Wednesday, April 15, 2020
/
" Tap Tap Tapparoo "
For Time:
50-40-30-20-10 Abmat Sit-Ups
10-20-30-40-50 Shoulder Taps
* 10 Burpees to finish each round *
Thursday, April 9, 2020
/
“ABSolute Midline Madness”
3 Rounds, Not For Time:
10 Extended V-Ups
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 PVC Good Mornings
60 Second Elbow Plank Hold
Saturday, March 28, 2020
/
" Delta "
For Time:
75 Abmat Sit-Ups
- Into -
10-1 Burpees
30-3 Shoulder Taps (By 3's)
- Into -
75 Abmat Sit-Ups
Tuesday, March 3, 2020
/
“ Turbulence ”
Teams of 2
With a 20 Minute Clock:
2,500m Row Buy-In
- In Remaining Time -
AMRAP:
5 Deadlifts (245,165)
15 Abmat Sit-Ups
25 Double Unders
* Partners will alternate full movements *
* * SWEAT will substitute Odd Object Deadlifts * *
