THE SWAMP WILL BE CLOSED TODAY BUT GIVE OUR @ HOME FITNESS WORKOUT A TRY! CHECK YOUR EMAILS FOR THE FULL VIRTUAL WHITEBOARD BREAKDOWN FOR SCALES AND MODIFICATIONS BASED ON EQUIPMENT.
" DB Chief "
5 x 3:00 AMRAPs
3 DB Power Cleans
6 Push-Ups
9 Air Squats
* Rest 1:00 Between Rounds *
- Only count full rounds towards score -
! After Party !
10 Round Tabata (:20on / :10off)
Even - Hollow Rocks
Odd - Flutter Kicks
“ Salami “ (All Classes)
5 x 3:00 AMRAPS:
3 HSPU
5 DB Hang Squat Clean (50/35 x 2)
7 Air Squats
* Rest 1:00 Between AMRAPS *
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique
Read More“ Jasmine ”
For Time:
1 Mile Run
100 Burpees
100 Air Squats
* Partition Reps as desired *
“ Ariel ”
3 Rounds For Time:
800m Run
15 Burpees
30 Air Squats
* Outdoor Class Will Complete 750m Row *
“ 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
" Murph "
For Time:
1 Mile Run*
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition reps as needed*
” Rotating Tabata ”
32 Round Tabata (:20on / :10off)
A) Air Squats
B) Push-Ups
C) Sit-Ups
D) Plank Rows
* Rest 1 Minute at the completion of ever 8 Rounds *
- Athletes will rotate from A-B-C-D until all 32 rounds are completed
“ Peking Duck ”
For Time:
10 Burpees
25 Shoulder Taps
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges (25 Each Leg)
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges
75 Russian Twists
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges
75 Russian Twists
100 Air Squats
" UIM #2 "
AMRAP 12:
80 Lateral Hops Over DB
60 Air Squats
40 DB Shoulder To Overhead
RX = 50/35
A) Barbell Complex
On The :90 x 6 Rounds:
1 Power Clean + 2 Front Squats + 3 Push Jerks (Climbing)
- THEN -
B) “ Rack City ”
For Time:
10 Power Cleans (155,105)
50 Air Squats
10 Front Squats (155,105)
50 Air Squats
10 Push Jerks (155,105)
50 Air Squats
” SWEAT ”
AMRAP 18:
15 KB SDLHP
30 Wallballs
60 Double Unders
“Loose Thread”
Teams of 3
AMRAP 30:
60/45 Calorie Row
- Into -
3 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
- Into -
60/45 Calorie Row
- Into -
6 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
- Into -
60/45 Calorie Row
- Into -
9 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
…
Continue to go up by 3’s
* Divide reps as desired *
** SWEAT will complete rounds of 6 Burpees + 9 Air Squats + 12 Medball Squat Cleans **
Read More“ Code Red ”
For Time:
40 Cal Row
4 Rounds of “Alarm”
30 Cal Row
3 Rounds of “Alarm”
20 Cal Row
2 Rounds of “Alarm”
10 Cal Row
1 Round of “Alarm”
* 1 Round of Alarm = 5 Burpees + 10 DB Snatch (50,35) + 15 Abmat Sit-Ups *
Read MoreA) Hang Snatch
Establish a 3-Rep Heavy Hang Snatch
- Then -
B) “Castaway”
AMRAP 15:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
” SWEAT ”
AMRAP 18:
30 Air Squats
30 Calorie Row
30 DB Snatches
30 Weighted Sit-Ups
A) Squat Clean
Establish a 1 Rep Max Squat Clean
- Then -
B) “ To The Baseline “
For Time:
1,000m Row
80 Air Squats
60 Abmat Sit-Ups
40 HR Push-Ups
20 Pull-Ups
” SWEAT ”
AMRAP 20:
50 Calorie Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups
A) Back Squat
Establish a heavy 5
- THEN -
B) ” Taco Bell ”
AMRAP 12:
35 Double Unders
25 Air Squats
15 KBS (53,35)
* EMOM = 3 Burpees *
” SWEAT ”
AMRAP 18:
50 Double Unders
40 Air Squats
30 KBS
20 Machine Cals
* EMOM = 6 Burpees *
7AM = "Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
8AM = " Holleyman "
30 RFT:
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,155)
A) Push Jerk
OTM x 10:
20 Double Unders + 3 Push Jerks (From The Floor)
* Athletes may ascend in weight or choose to stay the same *
- THEN -
B) “ Bruiser ”
AMRAP 12:
15 Push Jerks (115,85)
30 Air Squat
60 Double Unders
” SWEAT “
AMRAP 18:
5 Wall Walks
15 Calorie Assault Bike
25 Air Squats
35 Double Unders
“ Showboat “ (All Classes)
AMRAP 20:
400m Run
- Into -
5 Rounds of:
5 Pull-Ups
10 Air Squats
15 KBS (53,35)
A) Back Squat
4x6^
- Then -
B) “Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups
- Directly Into -
50-35-20:
Double Unders
Air Squats
” SWEAT “
OTM X 24 Mins
A) Double Unders
B) Hang DB Squat Cleans (2xDB)
C) Abmat Sit-Ups
D) REST
