Sunday, February 2, 2020
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A) Bench Press
Establish a heavy triple for the day
- Then -
B) “ Hop To It “
AMRAP 12:
40 Double Unders
20 KBS (70,53)
“SWEAT”
AMRAP 24:
30 KBS
25 Machine Cals
20 Jump Squats
15 Plate To Overhead
Thursday, November 14, 2019
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A) Bench Press
6 x 3 ^
- THEN -
B) “ The Plumber “
5 Rounds For Time:
20 Abmat Sit-Ups
20 Alternating DB Snatches (50,35)
20 SA Overhead DB Lunges (10R/10L…50,35)
” SWEAT ”
4 Rounds of:
AMRAP 3:
20 Abmat Sit-Ups
10 SA OH DB Lunges
- Rest 1 Minute -
AMRAP 3:
20 Alternating DB Snatches
10 Burpees
- Rest 1 Minute -
Tuesday, October 1, 2019
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“Bar Crawl”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
” SWEAT ”
AMRAP 30: (2Min on / 1Min off)
30 KBS
30 DB Push Press
30 Cal AB
30 TTB
* Pickup where you left off *
Sunday, August 4, 2019
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“ SWEAT ”
A) AMRAP 6:
15/12 Cal Bike
15 Abmat Sit-Ups
- Rest 2 Minutes -
B) AMRAP 6:
15/12 Cal Row
15 HR Push-Ups
- Rest 2 Minutes -
C) AMRAP 6:
200m Run
15 Front Rack Lunges
A) Bench Press
Establish a heavy double
- Then -
B) “ Hot Fries ”
For Time:
500M Row
400m Run
30 Burpees
250m Row
200m Run
15 Burpees
Thursday, June 20, 2019
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“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Strict Press
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB
Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Cal Assault Bike (:90)
” SWEAT ”
OTM X 25
1) Max Machine Cals
2) Max KBS
3 Max Weighted Sit-Ups
4) Max Machine Cals
5) Rest
Wednesday, May 29, 2019
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“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/135)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
“ SWEAT ”
AMRAP 20:
400m Run
30 Wallballs
30 Box Jumps
Sunday, January 20, 2019
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“ SWEAT “
OTM X 24
A) Max Weighted Step Ups
B) Max Russian Twists
C) Max Pull-Ups
D) Rest
A) Bench Press
5 x 8^
- Then -
B) “ Snow Bowl “
With a 9 Minute Clock
1,000m Row
- In Remaining Time -
Max Reps Gymnastics Choice
Sunday, November 4, 2018
/
“ SWEAT ”
Teams of 2
With An 8 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station *
A) Bench Press
10-8-6-4-2-1-1^
- THEN -
B) “Hell Hike”
Teams of 2
1600m Farmers Carry (70,53)
*20 Air Squats every Switch*
Wednesday, July 18, 2018
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A) Bench Press
10-5-10-5-10-5^
*Across on the 10's / Ascend on the 5's*
- Then -
B) " Side Eye "
With a 7 minute window:
1,000m Row
- With remaining time max burpees over the rower
" SWEAT "
3 Rounds Of:
With a 7 minute window:
1,000m Row Buy In - In remaining time
Round 1 - Max Burpees Over Rower
Round 2 - Max Medball Squat Cleans
Round 3 - Max Burpees Over Rower
* Rest 3 Minutes Between Rounds *
Read MoreSunday, May 20, 2018
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A) " SWEAT " (8AM ONLY)
5 Rounds:
400M Run
30 Box Jump Overs (24,20)
30 Wall Balls (20,14)
B) “ TTB Lynne ”
5 Rounds:
Max Unbroken Bench Press (BW)
Max Unbroken TTB
*3:00 Rest Between Rounds*
*Move directly from bench press to TTB, Score is total reps across all five rounds.
Friday, February 16, 2018
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“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB
Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Wall Balls (:90)
Wednesday, November 8, 2017
/
" Slot Machine "
Teams of 2
AMRAP 7: Back Squats
First 35 repetitions – 155/105
Second 35 repetitions – 205/145
Time remaining, Max reps – 255/170
Rest 3:00
AMRAP 7: Bench Press
First 35 repetitions – 155/105
Second 35 repetitions – 185/115
Time remaining, Max reps – 205/125
Rest 3:00
AMRAP 7: Deadlift
First 35 repetitions – 225/155
Second 35 repetitions – 265/175
Time remaining, Max reps – 305/195
*SOLO Mission = 21 reps / 21 Reps / Max Reps
Thursday, May 3, 2017...... !Bring-A-Friend Day!
/
“Benchwarmers”
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run
Wednesday, September 28, 2016
/
“ TTB Lynne ”
5 Rounds:
Max Unbroken Bench Press (BW)
Max Unbroken TTB
*3:00 Rest Between Rounds*
*Move directly from bench press to TTB, Score is total reps across all five rounds.
Wednesday, August 3, 2016
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“ C2B Lynne”
5 Rounds:
Max Unbroken Bench Press (BW)
Max Unbroken C2B Pull-Ups
*3:00 Rest Between Rounds*
*Move directly from bench press to pull-ups, Score is total reps across all five rounds.
Read MoreSunday, July 17, 2016
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" Sunday Strength "
Bench Press - 5 x 8 Across
- Then -
Midline Work
3 Rounds FOR QUALITY
- 25 V-Ups
- 25 PVC Good Mornings
- 25 Russian Twists
- 1 Max Effort Plank
