Friday, July 31, 2020
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“ 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
Thursday, February 6, 2020
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” Crazy Eyes * (All Classes)
6 x 3:00 AMRAPS
24 Abmat Sit-Ups
18/15 Assault Bike Calories
12 SA DB Shoulder To Overhead (50/35, 6R/6L)
6 Strict HSPU
* Rest 1:00 between rounds / Pick-Up where you left off *
Thursday, December 19, 2019
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“ Kurt Angle ”
On The 2 Minute x 20 Minutes (10 Rounds)
3 Strict HSPU
5 Power Snatches (135,95)
7 Bar Over Burpees
” SWEAT ”
AMRAP 20:
5 Burpees
10 HSPU
5 Burpees
10 DB Plank Rows
5 Burpees
10 DB Deadlifts
Tuesday, October 22, 2019
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A) Deadlift
Build to a Heavy Set of 5
- THEN -
B) “Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
” SWEAT “
AMRAP 22:
5 HSPU / 5 KB SDLHP / 5 Alternating FR Lunges / 25 Plate Hops
10 HSPU / 10 KB SDLHP / 10 Alternating FR Lunges / 25 Plate Hops
15/15/15/25…20/20/20/25….25/25/25/25….
* Athletes Use The Same KB For SDLHP & FR Lunges *
Wednesday, October 16, 2019
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A) “ Miracle-Grow “ (All Classes)
5 RFT:
200m Run
15/12 Calorie Assault Bike
12 Strict HSPU
B) Coaches Choice Buy-Out
Sunday, October 13, 2019
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“Pump It Up” (All Classes)
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
70/50 Machine Cals
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
Tuesday, August 27, 2019
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“Swole Cycle” (All Classes)
Tabata: 8 Rounds of 20 Seconds On / :10 Seconds Off
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
** There will be no kipping today **
- Rest 1:00 Between Each Tabata -
Thursday, June 20, 2019
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“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Strict Press
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB
Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Cal Assault Bike (:90)
” SWEAT ”
OTM X 25
1) Max Machine Cals
2) Max KBS
3 Max Weighted Sit-Ups
4) Max Machine Cals
5) Rest
Tuesday, June 4, 2019
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“ The Purge ” (All Classes)
AMRAP 20:
400m Run
Max Set Strict Pull-Ups
400m Run
Max Set Strict HSPU
* Score = Total Reps *
Monday, May 6, 2019
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A) Snatch Complex
Establish a heavy 3-Position Power Snatch Complex
- THEN -
B) “ AGOQ #5 “
For Time:
30 snatches (135,95)
30 Strict HSPU
“ SWEAT “
AMRAP 20:
35 Russian KBS
5 Wall Walks
35 Goblet Squats
200m Run
Wednesday, May 1, 2019
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A) Deadlift
On The 2;00 x 6
3 - 1 - 3 - 1 - 3 - 1
* Across on the 3s / Ascend on the singles
- THEN -
B) “ Door Knob “
AMRAP 18:
21/15 Cal Assault Bike Cals
15 Strict HSPU
15 Deadlifts (115,85)
15 Front Squats (115,85)
* Row Cals = 1:1 *
“ SWEAT “
AMRAP 18:
20 Cal Bike Or Row
20 Strict HSPU
20 KB Sumo Deadlift High Pull
20 Goblet Squats
Friday, March 8, 2019
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“ 19.3 ”
For time:
200ft Dumbbell Overhead Lunge (50/35)
50 Dumbbell Box Step-ups (24/20)
50 Strict Handstand Push-ups
200ft Handstand walk
Time cap: 10 minutes
Read MoreThursday, March 7, 2019 !!! BRING-A-FRIEND DAY !!!
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“ Freeze Frame ”
AMRAP 14:
40 DB Snatch (50,35)
20 Strict HSPU
40 Box Jump Overs (24,20)
20 Bar Muscle-Ups
“ SWEAT ”
AMRAP 22:
30 DB Snatch
15 HR Push-Up
30 Weighted Step-Ups
15 Pull-Ups
Tuesday, February 26, 2019
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“ Tiki Torch ”
Teams of 2
AMRAP 18:
150m Row
10 Hang Power Cleans (135,95)
5 Strict HSPU
* Partners Alternate Full Rounds *
” SWEAT “
AMRAP 20:
200m Row / 400m Bike
3 KBS
200m Row / 400m Bike
6 KBS
200m Row / 400m Bike
9 KBS….
* Continue to add 3 KBS per round until time is up *
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 **
Tuesday, September 18, 2018
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“ Jacked And Diane “
For Time:
200 Meter Run, 21 Deadlifts
200 Meter Run, 18 Strict Handstand Pushups
200 Meter Run, 15 Deadlifts
200 Meter Run, 12 Strict Handstand Pushups
200 Meter Run, 9 Deadlifts
200 Meter Run, 6 Strict Handstand Pushups
RX = 245/165
Saturday, September 1, 2018
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Juliet Valerie Robichaud is Brandon and Kate Cali's 2 year old niece, who's life was drastically changed when she was recently diagnosed with AML Leukemia. Although we cannot take away the stress and pain that comes with this diagnosis we can help in other ways. Saturday's 9AM workout will be a fundraiser workout for Juliet and her family. If you are interested in donating but cannot make it to class you can contact Mike or Paddy OR you can donate via the link below.... Lets have a strong showing for this amazingly strong young girl #TeamJuliet
https://www.gofundme.com/little-juliet-fund
With A 30:00 Running Clock In Teams of 3...
A) "Juliet "
From 0 - 10:00
800m Run
* Max muscle-ups in remaining time *
- Directly Into -
B) " Valerie "
From 10:00 - 20:00
1500m Row
* Max Strict HSPU in remaining time *
- Directly Into -
C) " Robichaud "
From 20:00 - 30:00
100 Bar Facing Burpees
* Max Clusters (115,85) in remaining time *
Wednesday, July 25, 2018
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A) Back Squat
20 Minutes to Establish a Heavy Single
* 75% of this Heavy Single will be our max weight for "Everest" *
- THEN -
B) " Everest "
For Time:
21 Back Squats, 21 Strict Handstand Pushups
15 Back Squats, 15 Strict Handstand Pushups
9 Back Squats, 9 Strict Handstand Pushups
RX = 315/225
Time Cap – 15:00
" SWEAT "
AMRAP 20:
30 Russian KBS (70,53)
30 Abmat Sit-Ups
30 Calorie Row
30 Goblet Squats (70,53)
Friday, February 16, 2018
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“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB
Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Wall Balls (:90)
Tuesday, January 16, 2018
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A) Deadlift Strength = 10-8-6-4-2^
- Then -
B) “Leggnog”
5 Rounds:
7 Deadlifts (275/185#)
25 Air Squats
7 Strict Handstand Push-ups
