Tuesday, February 25, 2020
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“ Celebrate “ (All Classes)
Teams of 2 (20 Minute Cap)
For Time:
100 Wallballs (20,14)
80 Cal Row
60 DB Snatches (50,35)
40 Box Jump Overs (30,24)
20 Bar Muscle-Ups
* Divide Reps As Desired *
Tuesday, November 19, 2019
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A) Snatch Complex
3-Position Squat Snatch (Hip / Hang / Floor)
- THEN -
B) “ High Noon ”
5 RFT:
15/12 Cal Row
9 OHS (95/65)
3 BMU
* Rest 1:00 Between Rounds *
”SWEAT”
AMRAP 18:
2 DB Deadlifts + 2 DB Front Squats + 2 DB Plank Rows + 2 Machine Cals
4 DB Deadlifts + 4 DB Front Squats + 4 DB Plank Rows + 4 Machine Cals
6 DB Deadlifts + 6 DB Front Squats + 6 DB Plank Rows + 6 Machine Cals
8 DB Deadlifts + 8 DB Front Squats + 8 DB Plank Rows + 8 Machine Cals….
* Continue To add 2 reps per round until time is reached *
Tuesday, September 17, 2019
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“ Tweety Bird “
Teams of 2
A) AMRAP 18:
12/9 Cal AB
12 DB Snatches
4 Bar MU
* You Go / I Go Alternating Full Rounds *
- Rest 7 Minutes -
B) For Time:
100 Single DB Box Step-Ups (24/20, same weight as A)
* Divide Step-Ups As Needed *
”SWEAT”
AMRAP 22:
25 Dumbbell Snatches
20/15 Calorie Bike
15 Dumbbell Box Step-Ups (24″/20″)
10 C2B Pull-Ups
* Rest 1 Minute After Completing Each Round *
Friday, May 24, 2019
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" Napalm "
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20,14)
Tuesday, May 14, 2019
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A) Front Squat
Establish a heavy 5 Rep FROM THE FLOOR
- THEN -
B) “ Pythagorean Theorem ”
3 RFT:
100 Double Unders
20 Front Squats (135,95)
10 Bar Muscle-Ups
” SWEAT “
AMRAP 20:
500m Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups
Thursday, March 7, 2019 !!! BRING-A-FRIEND DAY !!!
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“ Freeze Frame ”
AMRAP 14:
40 DB Snatch (50,35)
20 Strict HSPU
40 Box Jump Overs (24,20)
20 Bar Muscle-Ups
“ SWEAT ”
AMRAP 22:
30 DB Snatch
15 HR Push-Up
30 Weighted Step-Ups
15 Pull-Ups
Saturday, February 23, 2019
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“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike
” SWEAT “
Teams of 2
With a 25 Minute Clock:
200 Abmat Sit-Ups
150 KBS
100 HR Push-Ups
75 Double Unders (Each)
- Max Machine Calories in remaining time -
Tuesday, February 19, 2019
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A) Snatch Complex
Work to a heavy of:
1 Power Snatch + 1 OHS + 1 Hang Power Snatch + 1 OHS
B) “ Double Bubble ”
AMRAP 15:
25 Double Unders
5 Power Snatches (115,85)
25 Double Unders
3 Bar Muscle-Ups
“ SWEAT “
3 Rounds of:
3 Minutes Max Cal AB
2 Minutes Max Cal Row
1 Minute Max Burpees
* 2 Minutes Rest Between Rounds *
Tuesday, January 29, 2019
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“ Covalent Bonding “
Teams of 2
AMRAP 20:
60 Cal Row
50 TTB
40 C2B Pull-Ups
30 Power Cleans (155,105)
20 Push Jerks (155,105)
10 Bar Muscle Ups
* Partners may divide reps as needed *
” SWEAT “
Teams of 2
AMRAP 20:
60 Cal Row
50 TTB
40 KBS
30 Plate To Overhead
20 Pull-Ups
* Divide reps as needed *
Tuesday, November 20, 2018
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“ Flying High “
Ascending Ladder for 15:00:
1 Power Clean / 30 DU / 3 Bar Muscle-Ups
2 Power Cleans / 30 DU / 3 Bar Muscle-Ups
3 Power Cleans / 30 DU / 3 Bar Muscle-Ups….
* RX = 205/145 *
” SWEAT “ (6AM,6PM)
4 Rounds:
1:00 Max In & Out Plate Hops
1:00 Max KB Push Press (KB x 2)
1:00 Max PVC Good mornings
1:00 Max KB Front Squat (KB x 2)
1:00 Max Single Touch Plate Hops
1:00 Rest
Wednesday, November 14, 2018
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“ Cement Blocks “
4 Rounds of:
AMRAP 4:
250m Row
12 TTB
3 Bar Muscle Ups
* Rest 4 Mins between rounds *
” SWEAT “
AMRAP 20:
500m Row
30 Wall Balls
30 Abmat Sit-Ups
30 OH Plate Lunges
Thursday, September 27, 2018
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“ Yankee Swap “
AMRAP 5:
15-12-9
OHS (95,65)
C2B Pull-Up
- REST 5 Min -
AMRAP 5:
9-6-3
Cluster (95,65)
BMU
