Tuesday, August 18, 2020
/
A) Back Squats
On The 2:30:
3 x 8 @ 65%
2 x 6 @ 70%
2 x 4 @ 75%
- THEN -
B) Time Trial
1,000m Row
“ SWEAT “
AMRAP 18:
5-10-15-20-25…
Calorie Row
Weighted Sit-up (14/10)
Plank Transfers
Thursday, July 16, 2020
/
A) Back Squat
10-5-10-5-10-5
- Ascend on the 5’s
- Across on the 10’s
- THEN -
B) Time Trial
2,000m Row
“ SWEAT “
AMRAP 24:
1,000m Bike
500m Row
400m Run
Tuesday, July 30, 2019
/
A) Shoulder To Overhead
10 - 5 - 10 -5 - 10 -5
* 10 Strict Press - Same Weight Across
* 5 Push Press - Ascending Weight
- Then -
B) Time Trial
2,000m Row
”SWEAT”
With a 20 minute clock:
2,000m Row or Run Buy-In
- With Remaining Time -
AMRAP:
10 KBS
10 Goblet Squats
10 HR Push-Ups
10 Weighted Sit-Ups
Wednesday, September 5, 2018
/
A) With a running clock, establish heavy singles at each of the three lifts below:
- Minutes 0:00 – 5:00 – 1-Rep Strict Press
- Minutes 5:00 – 13:00 – 1-Rep Push Jerk
- Minutes 13:00 – 21:00 – 1-Rep Split Jerk
- THEN -
B) Time Trial Row
- 2,000m Time Trial
" SWEAT "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
Monday, March 12, 2018
/
A) Deadlift Volume
20-15-10-10 of UB Deadlifts
*One weight for all sets, Rest 3 Mins between sets
- Then -
B) Time Trial
1,000m Row
