Saturday, October 24, 2020
/
“ Savage “ (All Classes)
800m Run
- Into -
50 DB Plank Rows (L&R = 1)
100 Push-Ups
150 KBS (53,35)
- Into -
800m Run
* * Athletes May Partition Reps As Desired * *
Wednesday, September 30, 2020
/
“ Dancing Queen “ (All Classes)
5 Rounds of:
Min 1) 7 Burpees + Max TTB
Min 2) 15/12 Calorie Row
Min 3) 10 KBS (70/53) + Max Double Unders
Min 4) Rest
Sunday, September 27, 2020
/
A) Push Press
6 x 3 ^
- THEN -
B) “Aerial Assault”
For Time:
50 KBS (53,35)
- Then -
10-1 DB Snatch ( L + R = 1 ) (50/35)
1-10 Burpee Over DB
- Then -
50 KBS (53,35)
” SWEAT “
AMRAP 25:
2-4-6-8-10…..
KBS
Slamball
Burpee To Plate
* 200m Run OT5:00 Including 0:00 *
Thursday, September 24, 2020
/
“ 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
Friday, August 28, 2020
/
A) Front Squats
5 x 5 Across @ 57.5% of Back Squat 1RM
* Will be performed on the 2:00 *
- THEN _
B) “ Smudge “
OTM X 12:00
Min 1) 10 KBS - into - Max Double Unders
Min 2) 10 KBS - into - Max Wallballs
Min 3) Rest
* Score = Total Double Unders and Wallballs
* * RX = 53,35 / 20,14 * *
“ SWEAT “
OTM x 21:00
Min 1) 10 KBS - into - Max Double Unders
Min 2) 10 KBS - into - Max Wallballs
Min 3) Rest
Saturday, August 22, 2020
/
" JAX " (All Classes)
7 Rounds For Time:
8 KBS (70,53)
22 Pistols
13 Wallballs (20,14)
Sunday, August 9 , 2020
/
A) Clean and Jerk
On The :90 x 8 Rounds ( 12:00 )
3 TnG Clean and Jerks
* Weight may increase as long as technique allows *
- Then -
B) ” Wind Sprints “
For Time:
3,000m Bike
30 KBS
2,000m Bike
20 KBS
1,000m Bike
10 KBS
RX = 70/53
“ SWEAT “
AMRAP 24:
5 Cal Assault Bike + 5 KBS + 5 Abmat Sit-Ups
10 Cal Assault Bike + 10 KBS + 10 Abmat Sit-Ups
15 Cal Assault Bike + 15 KBS + 15 Abmat SIt-Ups
20 Cal Assault Bike + 20 KBS + 20 Abmat Sit-Ups
* Continue to add 5 reps to each movement until time is up *
Friday, July 31, 2020
/
“ Smokescreen “ (All Classes)
For Time:
800m Run
- Into -
10 Rounds of:
4 Strict HSPU
8 Front Rack Lunges (53,35 x 2)
12 KBS (53,35)
- Into -
800m Run
Tuesday, July 7, 2020
/
A) Front Squats
7-5-3-7-5-3
* The goal is to have the second wave be heavier than the first *
- THEN -
B) “ The Queen Of Hearts “
For Time:
30-20-10
Front Squats (135,95)
KBS (53,35)
“ SWEAT “
OTM x 25:
1) Max Goblet Squats
2) Max Shoulder Taps
3) Max KBS
4) Max Step-Ups (Weighted)
5) Rest
Tuesday, May 12, 2020
/
“Double Time”
AMRAP 5:
100 Double Unders
50 KBS (53,35)
- Max Goblet Squats
-REST 2 MINS-
AMRAP 5:
100 Double Unders
50 Goblet Squats (53,35)
-Max KBS
Saturday, May 9, 2020
/
“Dork”
6 rounds for time of:
60 Double Unders
30 KBS (53,35)
15 Burpees
Thursday, April 23, 2020
/
" Asphalt Mixer "
On The 3:00 x 7 Rounds
400m Run
15 KBS
* Rest The Remaining Time *
Friday, March 27, 220
/
At Home Fitness
“ Ghosted ”
6 Rounds of:
1:00 Max Tuck Kickouts
1:00 Max KBS / DB Snatch / Odd Object G2OH
1:00 Max Double Unders
Keep an eye out for your emails that will have a variety of scales and modifications for all of these movements and we will see you at 9AM
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 *
Sunday, March 8, 2020
/
“Valley Girl”
3 Rounds of:
AMRAP 4:
15 KBS (70,53)
15 Alternating Front Rack Lunges (95,65)
30 Double Unders
- Directly Into -
AMRAP 2:
Max Machine Cals
* Rest 2:00 Between Rounds *
** SWEAT will Utilize Single KB Front Rack Alternating Lunges **
Saturday, February 15, 2020
/
"Nate"
AMRAP 20:
2 Muscle Ups
4 HSPU
8 Kettlebell Swings (70,53)
Doors open at 7:30AM, heats will be at 8:15 / 8:45 / 9:15
WHY:
Support pediatric cancer patients by participating in a fundraiser WOD for One Summit (http://onesummit.org/), which is an organization founded by former US Navy SEALs.
BACKGROUND:
Nate’s older brother, Josh, passed away after a grueling fight with brain cancer in high school. Being from New Hampshire, Josh was treated at Dana Farber, a hospital that is partnered with One Summit. Josh was a perfect example of the children and young adults battling cancer that One Summit seeks to build resilience in by creating mentorships with Navy SEALs. One Summit’s unique mission is to help give them the personal and mental tools for their fight, which they might not have had the chance to acquire at their young age.
If you have any questions, please let us know. Feel free to share this with your friends. Everyone is welcome. The more, the merrier. Thank you.
Read MoreWednesday, February 12, 2020
/
A) Push Press
Build to a Heavy Set of 3
- Then -
B) “Sim City”
For Time:
21 Push Presses (115/85)
5 Rounds of “Work”
15 Push Presses (115/85)
3 Rounds of “Work”
9 Push Presses (115/85)
1 Rounds of “Work”
***1 Round of Work: ***
5 Strict Pull-ups
10 Russian KBS (70,53)
15 Abmat Sit-Ups
”SWEAT”
OTM x 24 (:50on / :10off)
A) DB Push Press
B) Abmat Sit-Ups
C) KBS
D) Strict Pull-Ups / Ring Rows
Wednesday, February 5, 2020
/
“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
” SWEAT ”
OTM x 20 (:50on / :10off)
A) Wallballs
B) Pull-Ups
C) Box Jump Overs
D) KBS
E) Rest
Sunday, February 2, 2020
/
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, 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 *
