Saturday, September 12, 2020
/
“ The Tank “ (All Classes)
AMRAP 30:
20 Calorie Row
20 Burpees To Plate
20 Calorie Bike
20 V-Ups
Friday, August 14, 2020
/
A) Front Squats
On The 2:00
5 x 4 Across @ 50% of BS 1RM
- THEN -
B) “ Fried Rice “
Teams of 2
AMRAP 16:
50 Thrusters (95,65)
50 Calorie Assault Bike
50 HR Push-Ups
50 V-Ups
* One partner running a 400m run at all times, athletes switch at the completion of each run *
” SWEAT “
AMRAP 22:
20 DB Thrusters
20 Calorie Assault Bike
400m Run
20 HR Push-Ups
20 V-Ups
Saturday, July 11, 2020
/
“ Sheriff of Nottingham “
3 Rounds for Max Reps:
1:00 Max Double Unders
1:00 Max Hang Power Snatch (75,55)
1:00 Max V-Ups
1:00 Max OH Squat
1:00 Max Machine Cals (Athletes Choice)
1:00 Rest
” SWEAT “
3 Rounds for Max Reps
1:00 Max Double Unders
1:00 Max SA DB Hang Snatch
1:00 Max V-Ups
1:00 Max OH SA DB Lunge
1:00 Max Machine Cals (Athletes Choice)
Monday, June 22, 2020
/
“ Hut, Hut, Hike “
For Time:
60-40-20 Double Unders
30-20-10 Odd Object S2OH
- Into -
60-40-20 Double Unders
30-20-10 V-Ups
- Into -
60-40-20 Double Unders
30-20-10 Odd Object Power Clean
Wednesday, June 17, 2020
/
“ Drain-O ”
AMRAP 15:
30 DU
3 V-Ups + 3 SA OH Lunges
30 DU
6 V-Ups + 6 SA OH Lunges
30 DU
9 V-Ups + 9 SA OH Lunges
* Continue to add 3 reps to the V-Ups and OH Lunges per round *
Tuesday, May 26, 2020
/
“ Mercy ”
AMRAP 20:
200m Run
30 Alternating SA DB Hang Clean And Jerk
20 V-Ups
10 DB Facing Burpees
Monday, May 4, 2020
/
“ Hans Solo ”
For Time
30-20-10 of:
Odd Object Facing Burpee
V-Ups
Odd Object Squat Clean
Monday, April 13, 2020
/
" Def Leppard "
AMRAP 20:
2 V-Ups
2 HSPU
40 Mountain Climbers
4 V-Ups
4 HSPU
40 Mountain Climbers
6 V-Ups
6 HSPU
40 Mountain Climbers
* 8-8-40 / 10-10-40 / 12-12-40...Continue to add 2 reps per round until the twenty minute mark *
Saturday, April 4, 2020
/
"Two-Stepping"
For Time:
50 Lunges
50 Plank Pull Throughs
50 Sit-Ups
40 Front Rack Lunges
40 Plank Pull Throughs
40 Tuck Kick-Outs
30 OH Lunges
30 Plank Pull Throughs
30 V-Ups
Wednesday, March 25, 2020
/
At Home Fitness
” Beta ”
AMRAP 16:
12 V-Ups
24 Russian Twists (Weighted Optional)
12 Hollow Rocks
24 Mountain Climbers
12 Plank Pull Throughs (Weight = Athletes Choice)
Saturday, December 7, 2019
/
“ 757 ”
Teams of 2
AMRAP 25:
7 Hang Power Cleans (115,85)
7 Front Rack Lunges (115,85)
7 TTB
7 V-Ups
7 Calorie Row
* Partners alternate full movements *
* * SWEAT will substitute Dumbbell Power Cleans and DB Front Rack Lunges * *
Saturday, May 4, 2019
/
“AGOQ #5”
Teams of 2
AMRAP 25
45 Thrusters
45 Toes to Bar
45 Power Cleans
45 Chest to Bar Pull-Ups
“SWEAT”
Teams of 2
AMRAP 25
45 Med Ball Thursters
45 V-Ups
45 Kettlebell Swings
45 Chest to Bar Pull-Ups
Sunday, March 31, 2019
/
“ SWEAT “
EMOM x 25:
Minute 1: 15/12 Calorie Bike
Minute 2: 50 In & Out Plate Hops
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
A) Push Press
10-8-6-4-2^
B) Strict Press
5-4-3-2-1^
C) “ Westeros “
AMRAP 12:
20 Front Rack Lunges (115,85)
20 Push Press (115,85)
20 V-Ups
Thursday, January 17, 2019
/
A) Push Press
5 x 4 ^
B) “ Sock Drawer “
AMRAP 12:
2 Push Presses (115/85)
2 V-Ups
2 Box Jump Overs (24/20)
4 Push Presses (115/85)
4 V-Ups
4 Box Jump Overs (24/20)
6 Push Presses (115/85)
6 V-Ups
6 Box Jump Overs (24/20)
…
Up by 2’s Until Finish
“ SWEAT “
10 Round Tabatas ( :20 on / :10 Off )
A) Flutter Kicks
B) In and Out Plate Hops
C) Front Rack Lunges (2 KB’s or 2 DB’s)
D) Burpees
- Rest 1 Minute Between Stations -
Sunday, April 29, 2018
/
Snatch Skill
A) 5 x 3^ Snatch Balance (Moderate)
B) 5 x 2^ OHS (Moderate)
C) 5 x 1^ Snatch (Heavy)
- Then -
" Dig Dug "
5 RFT:
10 Unbroken OHS (Athlete Choice)
100ft Bear Crawl
"SWEAT" - 8AM
12 Round Tabata (:20on / :10 Rest) for each of the following:
A) Calorie Row
B) HR Push-Ups / Ring Rows
C) Calorie Row
D) V-Ups / 6" Hold
** For B & D athletes will alternate between movements for 12 rounds **
Saturday, August 5, 2017
/
" Tip Top Tabata "
8 Rounds of :20 on / :10 Rest for each of the following
- Bear Crawls....Grrrr
- Max Meters Row
- V-Ups
- KBS (53,35)
Saturday, June 17, 2017
/
" Lucky Number Slevin "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station *
Saturday, May 6, 2017
/
" Tabata Throwdown "
8 Rounds of :20on/:10off for each of the following:
Medball Squat Cleans (20,14)
V-Ups
Cal Row
KBS (53,35)
Saturday, April 8, 2017
/
" Lotta Tabata "
8 Rounds of :20on / :10rest
- HSPU
- TTB
- KBS (53,35)
- V-Ups
Sunday, February 19, 2017
/
“ABSolute Midline Madness”
3 Rounds, Not For Time:
10 Extended V-Ups
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 PVC Good Mornings
60 Second Elbow Plank Hold
"Buyout"
10-Round Alternating Tabata:
Push-ups
Air Squats
