Saturday, September 12, 2020
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“ The Tank “ (All Classes)
AMRAP 30:
20 Calorie Row
20 Burpees To Plate
20 Calorie Bike
20 V-Ups
Monday, August 31, 2020
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A) Pause Push Press
6 x 3 ^ (:03 Pause in dip))
- Then -
B) “ Planet Earth “
AMRAP 16:
30 Russian KBS (53,35)
30 Push Press (95,65)
30 Cal Row
30 Russian Twists (Weighted)
“ SWEAT “
AMRAP 22:
30 Russian KBS
30 Single Arm DB Push Press (15R/15L)
30 Cal Row
30 Russian Twists (Weighted)
Friday, August 21, 2020
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A) Front Squats
5 x 5 Across @ 55% of Back Squat 1RM
* Will be performed on the 2:00 *
- THEN -
B) “Winding Road”
For Time:
60/40 Cal Row
40 Double DB or KB Front Squats (50/35, 53/35)
20 Burpee Box Jump Overs (24,20)
* Athletes will have a choice between 1, 2, or a 3 round option *
“ SWEAT “
AMRAP 20:
5 Burpee Box Jump Overs
10 Double DB/KB Front Squats
15 Cal Row
Wednesday, January 8, 2020
/
“ Tune Squad ”
(All Classes)
Teams of 2
AMRAP 25:
200 DU
100 Cal Row
80 DB Snatches (50,35)
60 TTB
40 Burpees Over Rower
20 Bar Muscle-Ups
* Divide Reps As Needed
Wednesday, October 23, 2019
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“Anna & Elsa “
Teams of 2
AMRAP 25:
60 Cal Row
30 Squat Cleans
60 Cal Bike
30 Shoulder To Overhead
R1 = 115/85, R2 = 135/95, R3 = 155/105, R4 = 185/135, R5 = 205/145, R6 = AMRAP @ 225/155
” SWEAT ”
AMRAP 22:
30 Cal Row
30 DB Clean & Jerks (15 Right / 15 Left)
30 Cal Bike
30 Abmat Sit-Ups
Saturday, October 19, 2019
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“ Melrose Place ” (ALL CLASSES)
Teams of 2
For Time:
A) 150 Cal Row (switch every 15 cals)
B) 100 Burpee Box Jumps (switch every 5reps)
C) 150 Wall Balls (Switch every 10 Reps)
D) 100 C2B Pull-Ups (Switch Every 10 Reps)
Tuesday, October 15, 2019
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“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
*Rest 4 Minutes Between Rounds*
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
” SWEAT ”
AMRAP 20:
30 KBS
25 Machine Cals
20 Burpee Box Jump Overs
* 4:00 On / 1:00 Off x 5 Rounds *
- Pickup where you leave off each round-
Sunday, September 22, 2019
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“ SWEAT “
OTM x 30
Min 1) Max Burpees
Min 2) Max Abmat Sit-ups
Min 3) 200m Run
Min 4) Max Double Unders
Min 5) Max Air Squats
Min 6) Machine Cals
“T-Rex”
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks
* Barbell ascends in weight each round *
Saturday, September 21, 2019
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"The Wild Thornberrys" (All Classes)
Teams of 3:
AMRAP 22:
50 Cal Row
50 Wall Balls (20,14)
50 KBS (53,35)
50 Burpees
*One Partner Always completing a 400m Run*
Tuesday, August 13, 2019
/
“ Key and Peele ” (ALL CLASSES)
Teams of 2
AMRAP 22:
Partner A = Max Calorie Row
Partner B = 1 Round of “Small Kelly”
* Partners will switch after each round of “Small Kelly”
* 1 Round of “Small Kelly” = 400m Run + 15 Box Jumps (24/20) + 15 Wall Balls (20,14)
Monday, August 5, 2019
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"HOT SAUCE"
A) AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (95,65)
Rest 3:00
B) AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (115,85)
Rest 3:00
C) AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (135,95)
Rest 3:00
D) AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (155,105)
* SWEAT Will Substitute Odd Object Squats *
Friday, July 26, 2019
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A) Back Squat
5 x 8 ^
- Then -
B) “ Fall Guy ”
AMRAP 14:
3 Wallballs (20,14)
3 Burpees
3 Calorie Row
6/6/6, 9/9/9, 12/12/12…..
* Continue to add 3 reps per round until time is up *
Wednesday, July 24, 2019
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A) Gymnastic EMOM
On The Minute x 10
Even - Gymnastic Skill
Odd - Static Hold
- THEN -
B) “ Double Dutch “
For Time
50/35 Calorie Row
- Directly Into -
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat Sit-Ups
- Directly Into -
800m Run
” SWEAT “
OTM x 25
A) Max Distance Row
B) Max Abmat Sit-Ups
C) Max Double Unders
D) 200m Run
E) Rest
Friday, July 19, 2019
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A) Push Jerk (On The 2:00 x 5)
5 x 4^
- Then -
B) “ Preview “
3 Rounds of:
40/30 Calorie Row
75 Double Unders
10 Push Jerks (185,135)
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
Friday, May 10, 2019
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A) Overhead Squat
Build to a Heavy Set of 3
- THEN -
B) “Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/85)
Thursday, April 4, 2019
/
“ The Mad King ”
1:00 on / 1:00 off x 10 Rounds (20 Min Total)
10/8Cal Row Buy-In
- Max burpees to target in remaining time
** All Classes **
Sunday, March 3, 2019
/
“ SWEAT ”
AMRAP 22:
20 Wallballs
20 Jumping Lunges
20 Abmat Sit-Ups
20 Push-Ups
A) Strict Press
10-8-6-4-2^
- Then -
” Escape From Wonderland
3 Rounds:
75 DU
50 Air Squats
25 Calorie Row
