Tuesday, May 5, 2020
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"Nancy"
5 RFT:
400m Run
15 Overhead Squats (95/65)
* There will be odd object modifications available *
Friday, January 10, 2020
/
“ Water Wings ”
3 RFT:
25 Overhead Squats (75/55)
20 TTB
15 Bar Facing Burpees
Sunday, November 24, 2019
/
A) Overhead Squat
Establish a heavy 3 for the day
- Then -
B) “Power Bar”
AMRAP 12:
30 Abmat Sit-Ups
15/12 Machine Cals (Athletes Choice)
9 Overhead Squats (95,65)
” SWEAT ”
For Total Distance:
5:00 Max Distance
- Rest 3:00
4:00 Max Distance
- Rest 2:00
3:00 Max Distance
- Rest 1:00
2:00 Max Distance
- Rest :30
1:00 Max Distance
* Athletes may choose any machine to complete max distance *
Wednesday, October 30, 2019
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A) Overhead Squats
OTM x 10:
20 Double Unders + 3 OHS (From The Floor)
* Athletes may choose to ascend or stay at the same weight *
- THEN -
B) “ Chips Ahoy ”
For Time:
50/35 Calorie Assault Bike
40 TTB
30 Overhead Squats (115,85)
20 Front Rack Lunges (115,85)
” SWEAT ”
OTM X 24:
1) Assault Bike Calories
2) TTB
3) KB/DB Front Rack Lunges
4) Rest
Monday, October 7, 2019
/
A) Primer: On The 2:00 x 5 Sets
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
- THEN -
B) “Milk Money”
AMRAP 13:
55 Hang Snatches
55 Calorie Row
55 TTB
55 Overhead Squats
RX = 75/55
“ SWEAT ”
AMRAP 25:
500m Row
20 DB Burpees
20 DB Hang Snatches
20 DB Push Press
Monday, August 5, 2019
/
"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 5, 2019 (No 5AM or 6AM)
/
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
RX = 135,95
Sunday, June 9, 2019
/
A) Snatch Complex
Establish a heavy complex of the following:
2 Hang Power Snatches + 2 Overhead Squats
- THEN -
B) “Fancy Pants”
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
” SWEAT “
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
* Once the run / TTB are completed the remaining time in the 3:00 window is rest *
Friday, May 17, 2019
/
“Sleep Walk”
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Bike
Max Overhead Squats (95/65)
Rest 3 Minutes
6 Minute AMRAP:
75/50 Calorie Bike
Max Hang Squat Cleans (115/80)
Rest 3 Minutes
5 Minute AMRAP:
50/30 Calorie Bike
Max Thrusters (135/95)
* Note Scores for each individual round *
Friday, March 29, 2019
/
“ Winterfell “
6 Rounds of:
1 Minute Max AB Cals
1 Minute Max Abmat Sit-Ups
1 Minute Max Overhead Squats (95,65)
1 Minute Rest
Friday, January 11, 2019
/
A) 3-Position Snatch
Establish a heavy 3-Position Snatch ( Pockets - Hang - Floor )
- THEN -
B) " Over And Out "
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
Wednesday, January 2, 2019
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A) Pausing Overhead Squats
5 x 3 ^ ( 5-Second Pause In Bottom )
- THEN -
B) “ Dead Arm “
AMRAP 12:
5 Strict HSPU
10 Overhead Squats
15 Deadlifts
RX = 95/65
“ SWEAT “
Teams of 2
AMRAP 22:
Athlete 1)
3 Rounds of
5 Burpees
10 KBS
15 ABMSU
Athlete 2)
Max Distance Row
* Athletes switch every 3 rounds *
** Score = Total Distance **
Wednesday, November 7, 2018
/
“ Ground Breaking “
For Time:
50/35 Calorie Row
35 Lateral Burpees over the Rower
50 Overhead Squats (95/65)
” SWEAT “
AMRAP 18:
35 Calorie Row
35 Burpees To Target
35 KB Front Squats
35 KBS
Saturday, May 26, 2018
/
"Team Lava Run"
Teams of 2:
800 Meter Run / 800m Row / 100 Overhead Squats
800 Meter Run / 800m Row / 100 Thrusters
800 Meter Run / 800m Row / 100 Front Squats
RX = 45/35
*Partners complete the Run / Row at the same time THEN complete the barbell movement*
Friday, May 11, 2018
/
"TKO"
For Time:
35/25 Calorie Row
27 C2B Pull-Ups
21 Push Jerks
15 Overhead Squats
9 Squat Snatches
RX = 115/85
Sunday, April 8, 2018
/
A) Overhead Squat
Establish a 7 Rep Heavy (From Rack)
- Then -
B) Rowing
500m Row Time Trial
- Rest 4 Minutes
500m Row Time Trial
- Rest 4 Minutes
500m Row Time Trial
" Sweat " (8AM)
AMRAP 22:
400m Run
30 Medball Thrusters (20,14)
400m Row
30 Medball Sit-Ups (20,14)
Tuesday, March 6, 2018
/" Versace "
For Time:
100 Double Unders
20 Burpee Box Jump Overs (24″/20″)
30 Squat Snatches (95/65)
20 Burpee Box Jump Overs (24"/20)
100 Double Unders
Wednesday, February 28, 2018
/
A) Overhead Squat
10-8-6-4-2^
- Then -
B) " Whoopsy Daisy "
For Time:
12-9-6-3
HSPU
Overhead Squats (95,65)
Monday, February 12, 2018
/
"OVER AND OVER"
For Time
9-15-21:
Chest to Bar Pull-Ups
Barbell-Facing Burpees
Overhead Squats (115/80)
