Monday, September 14, 2020
/
“ Peaks and Valleys “ (All Classes)
AMRAP 16:
16 Box Jump Overs
8 Push Press (135,95)
16 Slamballs (30,20)
* * SWEAT will utilize 2 x KB’s * *
Sunday, July 26, 2020
/
A) Snatch Complex (Power Or Squat)
On The 2:00 x 6 Rounds
2 Snatch Grip Deadlifts + 2 Hang Snatch + 2 Overhead Squats (Ascending)
- THEN -
B) “ Hip Hop Isabel “
For Time:
30 Box Jump Overs (24/20)
15 Power Snatch (135/95)
20 Box Jump Overs
10 Power Snatch
10 Box Jump Overs
5 Power Snatch
“ SWEAT “
AMRAP 18:
3-6-9-12-15…
Calorie Row
Box Jump Overs (24/20)
KBS (53,35)
* Continue to add 3 reps per round until time is reached *
Wednesday, March 11, 2020
/
“ Randy Quaid ” (All Classes)
Teams of 2
AMRAP 20:
60 KBS (70,53)
50 Calorie Assault Bike
40 Box Jump Overs (24,20)
30 Devils Press (50,35)
* Divide Reps As Needed *
Tuesday, February 25, 2020
/
“ 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 *
Thursday, January 23, 2020
/
A) Push Jerk
Establish a heavy 3-rep for the day
- THEN -
“iMax”
AMRAP 15:
15 Abmat Sit-Ups
15 Box Jump Overs (24/20)
15 Push Jerks (135/95)
”SWEAT”
OTM x 20
1) Max SA DB Push Jerk (Alternate every 5 reps)
2) Max Box Jumps
3) Max Weighted Sit-Ups
4) Rest
Tuesday, January 7, 2020
/
“ El Bandito ” (All Classes)
For Time:
40-30-20-10 of
Wallballs (20,14)
Box Jump Overs (20,14)
Medball Step-Ups
Saturday, November 16, 2019
/
“ Bayside Tigers ” (All Classes)
Teams of 2
For Time:
75 Calorie Row
75 Box Jump Overs (24,20)
75 Wallballs (20,14)
75 Deadlifts (185,135)
75 Wallballs (20,14)
75 Box Jump Overs (24,20)
75 Calorie Row
* * Split Reps As Desired * *
* * SWEAT will sub 2xKB Deadlifts * *
Wednesday, September 25, 2019
/
“ SWAMP ASS 2.0 “
8 Rounds of :20 on / :10 off For Each Of The Following:
- Calorie Row
- Push Press (75/55)
- Box Jump Overs (24/20)
- Dumbbell Snatches (50,35)
* SWEAT will sub DB Push Press *
Saturday, September 14, 2019
/
“Larry, Curly, and Moe”
Teams of 3
For Time (35 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Push Jerks (115,85)
100 TTB
100 Push Jerks (115,85)
100 Box Jump Overs (24/20)
100/70 Calorie Row
* SWEAT will substitute DB/KB Push Press *
Tuesday, September 3, 2019
/
“ Thirty Rock ”
AMRAP 20:
30 KBS (53,35)
30 Push Presses (95,65)
21/15 Calorie Assault Bike
30 Box Jump Overs (24,20)
“ SWEAT ”
AMRAP 20:
30 KBS
30 DB / KB Push Press
21/15 Calorie Assault Bike
30 Box Jump Overs
Friday, August 9, 2019
/
A) Power Snatch Complex
2 Power Snatch + 2 Hang Power Snatch
- Then -
B) “ Hop Scotch ”
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24,20)
Thursday, July 25, 2019
/
“ Feeding Frenzy ” (All Classes)
4 Rounds Of
AMRAP 4:
50ft OH Single Arm KB Lunge (53,35)
15 Box Jump Overs (24,20)
15 KBS (53,35)
* Rest 2:00 After Each Round
** Pickup where you left off on the previous AMRAP **
Wednesday, July 17, 2019
/
“ Bankrupt “ (ALL CLASSES)
Teams of 2
AMRAP 20:
10 Box Jump Overs (24,20)
10 Odd Object Front Squats
10 Assault Bike Calories
* Athletes will alternate full rounds *
Thursday, July 11, 2019
/
“ Road To El Dorado “
Teams of 2
For Time:
1,000m Row
50 Strict Press (95,65)
50 Box Jump Overs (24,20)
200m Farmers Carry (70, 54)
1,000m Row
40 Strict Press
40 Box Jump Overs
200m Farmers Carry
1,000m Row
30 Strict Press
30 Box Jump Overs
200m Farmers Carry
* Partition reps as needed *
* * SWEAT Class will perform HR Push-Ups instead of Strict Press * *
Saturday, June 28, 2019
/
“SWEAT”
3 Rounds of:
1 Minute Medball Squat Cleans
1 Minute Max Box Jump Overs
1 Minute KBS
1 Minute Max Burpees
1 Minute Max Cal Row
1 Minute Rest
“ Treasure Chest “
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Plate Run (45,35)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
25 Muscle Ups
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Plate Run (45,35)
Tuesday, June 25, 2019
/
“Abracadabra” (ALL CLASSES)
Teams of 2
AMRAP 25:
250m Row
12 Box Jump Overs (24,20)
6 Burpees
* You Go / I Go Full Rounds *
Saturday, June 22, 2019
/
“Gut Check”
For Time (Teams of 3 | 25 Minute Cap):
250/200 Calorie Bike
Directly Into…
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)
** After the Assault Bike Buy-In, 1 Athlete will be running a 400 at all times **
” SWEAT “
Teams of 3
AMRAP 25:
200/150 Calorie Bike
Directly Into…
50 Toes to Bar
50 Box Jump Overs
50 Wallballs
** After the Assault Bike Buy-In, 1 Athlete will be running a 400 at all times **
Friday, May 31, 2019
/
"FIGHT CLUB"
3 Rounds for Total Reps:
1:00 – Thrusters (95,65)
1:00 – Power Cleans (95,65)
1:00 – Box Jump Overs (24,20)
1:00 – Pull-Ups
1:00 – Assault Bike
Rest 1:00 between rounds.
* When comparing to previous numbers note the Assault Bike vs Row *
Saturday, May 25, 2019
/
“ Whiskey Tango Foxtrot “
In Teams of 3
AMRAP 22:
60 TTB
50 Box Jump Overs (24,20)
40 Hang Squat Snatches
Round 1 = 95/65
Round 2 = 115/85
Round 3 = 135/95
Round 4 = AMRAP @ 155/105
* 1 Athlete on the Assault Bike at all times, rotating every 25/20 Calories *
” SWEAT" “
OTM x 25 (:50on / :10 Transition)
1) Max Cal Row
2) Russian Twist
3) Assault Bike Cals
4) Hollow Rocks
5) Rest
Friday, April 12, 2019
/
A) Deadlift
5 x 4 ^
- THEN -
B) “ Nymeria ”
AMRAP 14:
55 Deadlifts (225,155)
55 Calorie Assault Bike
55 Box Jump Overs (24,20)
55 Calorie Row
