Tuesday, February 25, 2020
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“ Celebrate “ (All Classes)
Teams of 2 (20 Minute Cap)
For Time:
100 Wallballs (20,14)
80 Cal Row
60 DB Snatches (50,35)
40 Box Jump Overs (30,24)
20 Bar Muscle-Ups
* Divide Reps As Desired *
Wednesday, December 18, 2019
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A) Squat Clean
On The :90 x 6
25 Double Unders + 1 Squat Clean + 1 Hang Squat Clean
* Athletes may choose to increase weight as desired *
- THEN -
B) “Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
” SWEAT ”
AMRAP 18:
500m Row
50 Double Unders
15 DB Hang Squat Cleans (2xDBs)
Tuesday, December 10, 2019
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A) Push Jerks
OTM x 10
4 Bar Facing Burpees + 2 Push Jerks (From The Floor)
* Athletes may choose to ascend or stay across in weight *
- THEN -
B) “ Popeyes ”
3 Rounds For Time:
300m Row
10 Power Cleans
300m Row
10 Shoulder To Overhead
RX = 155/105
” SWEAT “
AMRAP 20:
300m Row
15 DB Front Squats
300m Row
15 DB Push Press
300m Row
15 DB Thrusters
Saturday, August 10, 2019
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“ Team Heartburn ”
Teams of 2
With a 25:00 Clock
Buy In = 1600m Row + 1600m Run (Both at same time)
- In Remaining Time -
Max Rounds of “Bergeron Beep Test”
7 Thrusters (75,55)
7 Pull-Ups
7 Burpees
* Athltes can Divide the row and run as desired*
* Athletes alternate full movements *
SWEAT will complete odd object thrusters
Saturday, April 6, 2019
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“ The Red Wedding “ (All Classes)
Teams of 3
AMRAP 30:
A) Max Distance Run
B) Max Distance Bike
C) Max Distance Row
* Teams switch stations at the completion of every 400m Run *
* * There will be a team twist * *
Saturday, November 10, 2018
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“Justin“
Teams of 3
3 Rounds:
Round 1) Partner A = 2008m Row
- Max TTB
Round 2) Partner B = 2008m Row
- Max KBS (53,35)
Round 3) Partner C = 2008m Row
- Max Burpee Box Jump Overs (20”)
* THERE WILL BE A 45/35 PLATE HOLD THROUGHOUT THE ENTIRE WORKOUT *
** One athlete will be rowing while one athlete performs the plate hold and one athlete performs the max reps. Athletes performing the plate hold and max reps may switch at any point but each athlete will complete the 2008m row in full.
Sunday, October 21, 2018
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“ SWEAT “
On the Minute x 16 (4 Rounds):
Minute 1: :45 Burpees
Minute 2: :45 Goblet Squats
Minute 3: :45 Calorie Row
Minute 4: Rest
A) Deadlift
10-8-6-4-2-1-1^
- Then -
B) “ Left Turn “
On The 3 Minute x 4 Rounds:
200m Aerobic Option Buy In (Bike, Row, Run, Ski)
- In Remaining Time -
Max Reps of chosen gymnastic skill
* Athletes may choose 2 gymnastic movements / Alternating rounds *
Monday, June 4, 2018
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"CYDNEE"
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000m Row
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats
Tuesday, May 29, 2018
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" March On "
5 Rounds of:
1:00 Max Calorie Row
1:00 Max Double Unders
1:00 Max C&J (155,105)
1:00 Rest
Sunday, May 27, 2018
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A) " SWEAT " (8AM ONLY)
Teams of 2:
100 SDHP (70,53)
100 V-ups
100 Box Jumps (24,20)
100 KBS (70,53)
100 Box Jumps (24,20)
100 V-ups 100
SDHP (70,53)
B) " DT Complex "
- Establish A Heavy Complex of:
12 Deadlifts + 9 Hang Cleans + 6 Shoulder To Overhead
- Then -
" Row Capacity "
For Time:
8 x 250 Meter Row
**Rest 30 seconds after each set**
Tuesday, May 15, 2018
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“Team Jerry”
Teams of 2
Run 1 Mile
Row 2,000 Meters
Run 1 Mile
*Partners change every 200m, on both the run and row.
Monday, April 30, 2018
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" Planking "
Teams of 2:
8 RFT:
25/18 Calorie Row
20 Weighted Lunges (Coaches Choice)
5 Power Cleans (205/145)
- Partners alternate full rounds-
Tuesday, April 17, 2018
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“Life Alert”
AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (135/95)
Rest 4:00
AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (155/105)
Rest 4:00
AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (185/135)
Sunday, April 1, 2018
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A) Power Snatch
Work to a Heavy 5 TnG Power Snatch
-THEN-
B) " Isabel "
30 Snatches For Time (135,95)
"SWEAT" (8AM)
AMRAP 22:
1000M Row
800M Run
30 Plate G20 (35,25)
30 Burpees To Plate
Saturday, March 31, 2018
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" Flapjacks "
Teams of 2
AMRAP 20:
15 Wall Balls (20,14)
12 Cal Row
9 Burpees Over The Rower
* Partners alternate completing full movements *
Monday, September 18, 2017
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" Grunt Work "
Teams of 2
AMRAP 20:
15/12 Cal Row
15 KBS (53,35)
15 Burpees To Plate (25)
* Partners complete full rounds then switch *
Monday, July 31, 2017
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“Flip Flop”
21-15-9
KBS (70,53)
Calorie Row
… Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups
Friday, March 17, 2017
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“Open 17.4 is Open 16.4”
AMRAP 13:
55 Deadlifts (225/155#)
55 Wallballs (20/14#)
55 Calorie Row
55 Handstand Push-ups
Thursday, March 9, 2017
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" Double Down "
For Time:
1,000 Meter Row
30 Overhead Squats (135/95)
30 Chest to Bar Pull-Ups
500 Meter Row
15 Overhead Squats (135/95)
15 Chest to Bar Pull-Ups
