Saturday, October 3, 2020
/
“ Forever “ (All Classes)
4 Rounds For Time:
800m Run
21 Slamballs (30/20)
18 Abmat SIt-Ups
15 Push-Ups
Sunday, August 30, 2020
/
“ Brain Freeze “ (All Classes)
5 RFT:
400m Run
25 ABMSU
20 HR Push-Ups
15 Box Jumps (24,20)
Friday, August 14, 2020
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A) Front Squats
On The 2:00
5 x 4 Across @ 50% of BS 1RM
- THEN -
B) “ Fried Rice “
Teams of 2
AMRAP 16:
50 Thrusters (95,65)
50 Calorie Assault Bike
50 HR Push-Ups
50 V-Ups
* One partner running a 400m run at all times, athletes switch at the completion of each run *
” SWEAT “
AMRAP 22:
20 DB Thrusters
20 Calorie Assault Bike
400m Run
20 HR Push-Ups
20 V-Ups
Monday, July 27, 2020
/
“ Hyperthermia “
4 Rounds of:
3:00 on / 3:00 off
10 Hang Power Cleans (135,95)
12 HR Push-Ups
10 Shoulder To Over Head (135,95)
- Max machine cals for score (Athletes Choice)
* * SWEAT will use double DB’s * *
Thursday, June 18, 2020
/
“ Blue 42 “
AMRAP 20:
10 HR Push-Ups
20 Plank Pull Throughs
30 Goblet Squats
200m Odd Object Run
Sunday, February 23, 2020
/
“ Fused “ (All Classes)
5 Rounds for Max Reps:
1:00 Max Calorie Row
1:00 Max HR Push-Ups
1:00 Max DB Step Overs
1:00 Max Hollow Rocks
1:00 Rest
Thursday, January 9, 2020
/
A) Pressing
Strict Press - 5 x 8^
Push Press 5 x 4^
- Then -
B) “ Swing Set “
For Time:
5-10-15-20-25-20-15-10-5 of:
Unbroken KBS (70,53)
* 12 Abmat Sit-Ups + 6 HR Push-Ups After Each Set *
“ SWEAT ”
AMRAP 22:
5 Push-Ups
15 Weighted Sit-Ups
5 Push-Ups
15 DB Plank Rows
5 Push-Ups
15 KBS
* Rest 1 Minute After Each Full Round *
Monday, October 29, 2018
/
“ JT “
For Time:
21 – 15 – 9:
Kipping Handstand Pushups
Kipping Ring Dips
HR Push-Ups
” SWEAT “
6 x 3:00 Rounds
Odd Rounds:
Buy In = 200m Row
- Max Wall Walks in remaining time
Even Rounds:
Buy In = 50 Air Squats
- Max Burpees in remaining time
Sunday, April 29, 2018
/
Snatch Skill
A) 5 x 3^ Snatch Balance (Moderate)
B) 5 x 2^ OHS (Moderate)
C) 5 x 1^ Snatch (Heavy)
- Then -
" Dig Dug "
5 RFT:
10 Unbroken OHS (Athlete Choice)
100ft Bear Crawl
"SWEAT" - 8AM
12 Round Tabata (:20on / :10 Rest) for each of the following:
A) Calorie Row
B) HR Push-Ups / Ring Rows
C) Calorie Row
D) V-Ups / 6" Hold
** For B & D athletes will alternate between movements for 12 rounds **
