Thursday, September 24, 2020
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“ Schrute Farms “ (ALL CLASSES)
OTM X 25 (5 Rounds)
1) :45 Max DB Snatches (50/35)
2) :45 Max Calorie Assault Bike
3) :45 Max Bar Muscle-Ups
4) :45 Max Slam Balls (30/20)
5) Rest
Tuesday, March 10, 2020
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“ Black Rose “
On The 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-Ups
5 Power Snatches (Climbing)
“ SWEAT “
5 x 3:00 AMRAP
60 Double Unders / 60 Singles
5 Bar Muscle-Ups / 10 Pull-Ups / 15 Ring Rows
20 Dumbbell Snatches
* Rest 1:00 Between Rounds *
** Pickup where you left off **
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, 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 *
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
Friday, January 12, 2018
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" Bittersweet "
3 Rounds of :90 work / :30 Rest alternating through stations:
A) Dumbbell Snatches (50,35)
B) Wall Balls (20,14)
C) Bar Muscle-Ups
D) 2 Minutes of Rest
Friday, December 8, 2017
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"JAILBREAK"
Part #1
AMRAP 10:
3 Bar Muscle-Ups
5 Front Squats (205/145)
7 Burpee Box Jump Overs (24/20)
Rest 2:00
Part #2
35 Burpee Pull-Ups for Time
Thursday, October 19, 2017
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" Of Mice and Men "
AMRAP 15:
12 Step Back Lunges (115,85)
9 Clean and Jerks (115,85)
6 Bar Muscle-Ups
