Saturday, October 24, 2020
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“ 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 * *
Monday, October 19, 2020....WE WILL BE CLOSED TODAY
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THE SWAMP WILL BE CLOSED TODAY BUT GIVE OUR @ HOME FITNESS WORKOUT A TRY! CHECK YOUR EMAILS FOR THE FULL VIRTUAL WHITEBOARD BREAKDOWN FOR SCALES AND MODIFICATIONS BASED ON EQUIPMENT.
" DB Chief "
5 x 3:00 AMRAPs
3 DB Power Cleans
6 Push-Ups
9 Air Squats
* Rest 1:00 Between Rounds *
- Only count full rounds towards score -
! After Party !
10 Round Tabata (:20on / :10off)
Even - Hollow Rocks
Odd - Flutter Kicks
Thursday, August 6, 2020
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“ Control Alt Delete “ (All Classes)
AMRAP 16:
20 Push-Ups (Not HR)
40 DU
20 Sumo DL High Pulls (95,65)
40 DU
* SWEAT will utilize a heavy KB *
Saturday, July 4, 2020
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"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique
Read MoreMonday, May 25, 2020
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" Murph "
For Time:
1 Mile Run*
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition reps as needed*
Thursday, May 21, 2020
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“ Smurph ”
5 Rounds For Time:
400m Run
20 SDLHP (75/55 OR 53/35 KB)
25 Push-Ups
30 Abmat Sit-ups
Tuesday, May 19, 2020
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“Primed”
A) From 0-10:00
50-40-30-20-10
Lateral Hops
25-20-15-10-5
Push-Ups
* Rest remaining time
B) From 10-20:00
50-40-30-20-10
Sit-ups
25-20-15-10-5
Plank Pull Through
* Rest remaining time
C) At The 20:00For Time:
50-40-30-20-10
Lateral Hops
25-20-15-10-5
Hang DB Squat Clean
Monday, May 11, 2020
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” Rotating Tabata ”
32 Round Tabata (:20on / :10off)
A) Air Squats
B) Push-Ups
C) Sit-Ups
D) Plank Rows
* Rest 1 Minute at the completion of ever 8 Rounds *
- Athletes will rotate from A-B-C-D until all 32 rounds are completed
Wednesday, May 6, 2020
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”Big Luck Of The Irish”
Establish 5 Minutes in a plank
- 10 Push-Ups every break
INTO
Establish 4 Minutes in a 6” hold
- 15 Abmat Sit-Ups every break
INTO
Establish 3 Minutes in a wall sit
- 10 Push-Ups every break
Saturday, April 18, 2020
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" Firewall "
AMRAP 20:
10 Push-Ups
15 Abmat Sit-Ups
20 Jumping Lunges
Thursday, March 26, 2020
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At Home Fitness
” Alpha “
AMRAP 7:
15 Odd Object Thrusters
15 Abmat SIt-Ups
- Rest 2:00 -
AMRAP 7:
15 Jumping Lunges
15 Push-Ups
- Rest 2:00 -
AMRAP 7:
15 Jump Squats
15 Burpees
Thursday, January 30, 2020
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“Arrow Head”
5 Rounds of
AMRAP 3:
6 Deadlifts (185/135)
9 Push-ups
12 Sit-ups
* Rest 1 Minute Between Rounds *
** SWEAT will perform Dbl KB Deadlifts **
Sunday, December 29, 2019
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A) Squat Clean
Establish a 1 Rep Max Squat Clean
- Then -
B) “ To The Baseline “
For Time:
1,000m Row
80 Air Squats
60 Abmat Sit-Ups
40 HR Push-Ups
20 Pull-Ups
” SWEAT ”
AMRAP 20:
50 Calorie Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups
Thursday, November 28, 2019 HAPPY THANKSGIVING - 7AM & 8AM ONLY
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7AM = "Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
8AM = " Holleyman "
30 RFT:
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,155)
Wednesday, September 18, 2019
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“ Fish Out Of Water “
For Time:
2,000m Row
- Directly Into -
10 Rounds of:
3 Power Cleans (155,105)
6 Push-Ups
9 Air Squats
” SWEAT “
With a 20 Minute Clock:
2,000m Row Buy-In
- With Remaining Time -
AMRAP:
5 Push-Ups
10 Air Squats
15 KB SDLHP
Wednesday, August 21, 2019
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“Blockbuster”
A) AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
- Rest 5 Minutes -
B) AMRAP 5:
Buy-In: 25/15 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
- Rest 5 Minutes -
C) AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)
“The Chief” = 3 Power Cleans + 6 Push-ups + 9 Air Squats
** SWEAT will Complete Max Rounds of **
6 Push-Ups + 9 Air Squats + 12 KBS
Monday, July 15, 2019
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“ Fish Out Of Water ”
For Time:
2,000m Row
- Directly Into -
10 Rounds of
3 Power Cleans
6 Push-Ups
9 Air Squats
RX = 155,105
“SWEAT”
AMRAP 20
500m Row
30 DB Clean and Jerk
400m Run
30 Goblet Squats
Monday, May 27, 2019 (Memorial Day)
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" Murph "
For Time:
1 Mile Run
*100 Pull-ups
*200 Push-ups
*300 Air Squats
1 Mile Run
*Partition reps as needed*
Wednesday, May 8, 2019
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“The Full Chief”
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95#)
6 Push-ups
9 Air Squats
* Rest 1 Minute between rounds
* Unlike typical chief, today we will be counting loose reps *
” SWEAT “
5 Rounds:
AMRAP 3:
6 Push-ups
9 Air Squats
12 KBS
* Rest 1 Minute between rounds *
