Friday, January 4, 2019
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A) Power Snatch
Establish a heavy triple for the day
B) “ Darth Vader “
3 Rounds For Time”
24/17 Cal Row
21 Wall Balls (20,14)
18 Power Snatches (75,55)
15 Bar Over Burpees
Friday, November 30, 2018
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A) Deadlift - 3 x 8 ^
B) "SMOOTH CRIMINAL"
AMRAP 15:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
Tuesday, August 7, 2018
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" Napalm "
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20,14)
Thursday, July 19, 2018
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" Bargain Shopper "
AMRAP 16:
Teams Of 2
10 Wall Balls (20,14)
1 Squat Clean (Ascending Weights)
*Both Athletes completing the 10 WB + 1 SqCl = Full Round*
** Squat Clean Weight Increases Every Two Rounds **
Friday, April 13, 2018
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"POWER TRIP"
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double-Unders
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)
Monday, December 4, 2017
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" Dilly Dilly "
Teams of 2:
AMRAP 20:
4 Power Snatch (135,95)
8 Box Jump Overs (24,20)
12 Wall Balls (20,14)
* Partners will complete full rounds then switch*
Saturday, December 2, 2017
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" Mr. Narwhal "
Teams of 2
2 Rounds Of:
3 Mins Max Wall Balls
3 Mins Max Hang Power Cleans (95,65)
3 Min Max Front Rack Lunge (95,65)
Thursday, November 16, 2017
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"Team Dead Sprint"
Teams of 2
10 Rounds:
7 Deadlifts (275/185)
15 Wall Balls (20/14)
9/7 Cal Row
* Partners will complete full rounds then switch *
Wednesday, July 26, 2017
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" ! Pump Day ! "
Shoulder To Overhead - 1 Rep Max
-THEN-
"Go"
6 minutes, max effort, max reps.
3 min - Shoulder to Overhead (115/75)
2 min - Squat Cleans (115/75)
1 min - Wall Balls (20/14)
Wednesday, July 5, 2017 ( NO 5/6AM Classes )
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" ! Pump Day ! "
Deadlift - Work to a heavy 3
- THEN -
" Optimus Prime "
Amrap 7:
Wall Balls (20,14)
*EMOM = 5 Deadlifts (225,155)*
*Start With Deadlifts*
Tuesday, April 25, 2017
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“Powerball”
27-21-15-9:
Power Snatch (75/55#)
Wallballs (20/14#)
Calorie Row
Saturday, April 1, 2017
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" Team FGB "
Three roundsof:
2 mins of Wall Balls (20, 14)
2 mins of KBSDHPs (53,35)
2 mins of Box Jumps (20′)
2 mins of Push Press (75, 55)
2 min Cal Row
2 min of Rest
*One partner works at a time, complete as many reps as possible within the 2 minutes*
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
Friday, February 17, 2017
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"Why Not Devin"
4 rounds of:
10 Box Jumps (30/24″)
27 Wall Balls @ (20/14)
10 Chest to Bar Pull-Ups
Monday, February 6, 2017 (Open Gym 5-7AM)
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“Opening Day”
21-15-9:
Wallballs (20/14#)
Pull-ups
Thrusters (95/65#)
Box Jumps (24/20#)
Kettlebell Swings (53/35#)
Monday, January 16, 2017
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"Lysol"
30-20-10 of:
-Cal Row
-Pull-Up
- INTO -
30-20-10 of:
Wall Balls (20,14)
Box Jump Overs (20")
Saturday, December 10, 2016
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" Burn Notice "
With a 7 minute clock for each of the following:
A) 50 Open Bar Thrusters (45,35) - Max TTB with remaining time
B) 50 Burpees - Max V-Ups with remaining time
C) 1,000m Row - Max Wall Balls with remaining time
* Rest 2 Minutes Between Workouts *
