Thursday, April 2, 2020
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“H.A.M”
AMRAP 20:
50 Swings
75 Flutter Kicks
50 Lateral Lunges
* Our swings will be based on equipment availability. We may look to KBS, Single Arm DB, Odd Object etc. *
Read More
Tuesday, March 31, 2020
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"Jelly Beans"
3 Rounds of:
1:00 Plank Transfers
1:00 Side Plank (Left)
1:00 Side Plank (Right)
2:00 Mountain Climbers
1:00 Side Plank (Left)
1:00 Side Plank (Right)
1:00 Plank Transfers
* Rest 2:00 Between Rounds *
Sunday, March 29, 2020
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" Sunday Sweat "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Mountain Climbers
B) Forward And Back Lunges
C) DB / KB / Odd Object S2OH
D) Russian Twists (Odd Object Optional)
E) Odd Object Squats
* Rest 1:00 Between Rounds *
Saturday, March 28, 2020
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" Delta "
For Time:
75 Abmat Sit-Ups
- Into -
10-1 Burpees
30-3 Shoulder Taps (By 3's)
- Into -
75 Abmat Sit-Ups
Friday, March 27, 220
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At Home Fitness
“ Ghosted ”
6 Rounds of:
1:00 Max Tuck Kickouts
1:00 Max KBS / DB Snatch / Odd Object G2OH
1:00 Max Double Unders
Keep an eye out for your emails that will have a variety of scales and modifications for all of these movements and we will see you at 9AM
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
Tuesday, March 24, 2020
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AT HOME FITNESS
“ Omega “
AMRAP 15:
10 Odd Object Ground To Overhead
5 Burpees
10 Odd Object Squats
5 Burpees
Monday, March 23, 2020
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" Zoom "
5 Rounds of:
20 Pistols
1:00 Wall Sit
60 Double Unders
* CHECK YOUR EMAIL FOR THE LINK TO OUR FIRST EVER ZOOM CLASS @ 9AM *
Sunday, March 22, 2020
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AT HOME FITNESS
”Sunday Funday Midline Tabata”
8 Rounds of :20 on / :10 off for each of the following:
- Flutter Kicks
- Extended V-Ups
- Mountain Climbers
- Hollow Rocks
- Alternating Side Planks
* Rest 1:00 Between Full Tabatas *
Saturday, March 21, 2020
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“ Drakes Cakes “
5 Rounds of:
15/12 Calorie Assault Bike
5 Squat Clean Thrusters (165,115)
15/12 Calorie Assault Bike
* Rest 2:00 Between Rounds
* * SWEAT will Substitute Devils Press *
At Home Fitness
” Deck - O - Cards ”
Spades = Push-Ups
Clubs = Abmat Sit-Ups
Diamonds = Air Squats
Hearts = Shoulder Taps ( L+R = 1 )
Aces = :60 Six Inch Hold
SHUFFLE UP AND DEAL! The workout starts by flipping a card and performing the number of reps of each movement represented by the suit…for example a 3 of hearts would be 3 shoulder taps ( L + R = 1 ). If you do not have a deck of cards you can use an online generator, link below, or simply complete 5 Rounds of 1:00 Max reps rotating through each movement including a rest minute. The workout is complete when you have gone through all 52 cards in the deck.
- - > Deck Of Card Generator < - -
Friday, March 20, 2020
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“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
Thursday, March 19, 2020
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A) Overhead Squat
Build to a Heavy Set of 3
- THEN -
B) “FaceTime
”AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups
” SWEAT ”
10 x 1:30 Rounds
4 C2B Pull-Ups
8 Plate To Overhead
- Max Burpees to plate in remaining time
* Rest :30 after each round *
At Home Fitness
” Yack “
100 Burpees For Time
* OTM Including 0:00 = 10 Air Squats *
Monday, March 16, 2020
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Make sure to check your email to review our revised schedule and sign-up for classes
“ Pinball “ (All Classes)
5 Rounds of:
1 Minute Max Wallballs (20,14)
1 Minute Max DB Power Snatches (50,35)
1 Minute Max Assault Bike Calories
1 Minute Rest
At Home Fitness
” Rude Cindy ”
AMRAP 20:
5 Burpees
10 Push-Ups
15 Air Squats
Saturday, March 14, 2020 ( OPEN GYM 7AM - 11AM )
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OPEN GYM 7 AM-11 AM
Multiple workouts (for ALL experience levels) will be posted on the whiteboard AND there will always be at least one coach staffed to assist you with explaining the workout, movement direction, warmup, technique coaching/assistance, modification, etc.
AT HOME FITNESS
"Holdup"
5 Movement Tabata (8 Rounds of :20 of work / :10 of rest )
- Shoulder Taps
- 6" Holds
-HR Push-Ups
- 6" Holds
- Side Plank
* Complete all 8 rounds of a movement before moving on to the next
