Sunday, January 26, 2020
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A)“Upper Crust”
10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Machine Cals (Athletes Choice)
- THEN -
B) Coaches Buy-Out
“SWEAT”
AMRAP 23:
3 Strict Pull-Ups
6 Burpees
9 KBS
12 Machine Cals
Monday, October 28, 2019
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A) Power Clean
OTM x 10:
20 Double Unders + 2 TnG Power Cleans
* Athletes may choose to build or stay across during the 10 minutes *
- THEN -
B) “Point Break”
AMRAP 15:
5 Strict Pull-ups
10 Alternating Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
” SWEAT ”
AMRAP 20:
10 Pull-Ups
15 Single DB Box Step-Ups
20 Single DB Clean and Jerks (10R / 10L )
25 Abmat Sit-Ups
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)
Sunday, March 17, 2019
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“ SWEAT “
AMRAP 20:
5 Strict Pull-ups
10 Jump Squats
15 KBS
20 Abmat Sit-Ups
A) Back Squat
7 x 3 ^ (3 Second Pause)
- THEN -
B) “ Death By Gravity “
Minute 1) 15 KBS + 1 Strict Pull-Up
Minute 2) 15 KBS + 2 Strict Pull-Ups
Minute 3) 15 KBS + 3 Strict Pull-Ups….
RX = 53,35
* Continue To Add +1 Pull-Up until the required workload cannot be completed in the minute *
Monday, November 12, 2018
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“ TK “
AMRAP in 20 minutes
8 Strict Pull-Ups
8 Box Jumps (30/24)
12 Kettlebell Swings (2/1.5 pood)
* SWEAT may scale to ring rows *
Friday, May 18, 2018
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“Friend-Ship”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
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