Monday, March 30, 2020
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"Dumpster Fire"
4 Rounds of:
1 Minute Max Odd Object Sumo Deadlift High Pull
1 Minute Max Odd Object Lateral Hops
1 Minute Max Odd Object Power Cleans
1 Minute Max Burpees
1 Minute Rest
Saturday, March 28, 2020
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" Delta "
For Time:
75 Abmat Sit-Ups
- Into -
10-1 Burpees
30-3 Shoulder Taps (By 3's)
- Into -
75 Abmat Sit-Ups
Friday, March 27, 220
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At Home Fitness
“ Ghosted ”
6 Rounds of:
1:00 Max Tuck Kickouts
1:00 Max KBS / DB Snatch / Odd Object G2OH
1:00 Max Double Unders
Keep an eye out for your emails that will have a variety of scales and modifications for all of these movements and we will see you at 9AM
Thursday, March 26, 2020
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At Home Fitness
” Alpha “
AMRAP 7:
15 Odd Object Thrusters
15 Abmat SIt-Ups
- Rest 2:00 -
AMRAP 7:
15 Jumping Lunges
15 Push-Ups
- Rest 2:00 -
AMRAP 7:
15 Jump Squats
15 Burpees
Wednesday, March 25, 2020
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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)
Tuesday, March 24, 2020
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AT HOME FITNESS
“ Omega “
AMRAP 15:
10 Odd Object Ground To Overhead
5 Burpees
10 Odd Object Squats
5 Burpees
Monday, March 23, 2020
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" Zoom "
5 Rounds of:
20 Pistols
1:00 Wall Sit
60 Double Unders
* CHECK YOUR EMAIL FOR THE LINK TO OUR FIRST EVER ZOOM CLASS @ 9AM *
Saturday, March 21, 2020
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“ Drakes Cakes “
5 Rounds of:
15/12 Calorie Assault Bike
5 Squat Clean Thrusters (165,115)
15/12 Calorie Assault Bike
* Rest 2:00 Between Rounds
* * SWEAT will Substitute Devils Press *
At Home Fitness
” Deck - O - Cards ”
Spades = Push-Ups
Clubs = Abmat Sit-Ups
Diamonds = Air Squats
Hearts = Shoulder Taps ( L+R = 1 )
Aces = :60 Six Inch Hold
SHUFFLE UP AND DEAL! The workout starts by flipping a card and performing the number of reps of each movement represented by the suit…for example a 3 of hearts would be 3 shoulder taps ( L + R = 1 ). If you do not have a deck of cards you can use an online generator, link below, or simply complete 5 Rounds of 1:00 Max reps rotating through each movement including a rest minute. The workout is complete when you have gone through all 52 cards in the deck.
- - > Deck Of Card Generator < - -
Friday, March 20, 2020
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“Jump City”
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#)
-Then-
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (135/95#)
-Then-
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (135/95#)
* SWEAT will utilize Dbl DB Power Cleans *
At Home Fitness
” Jumpin Jack Flash “
OTM x 20 (:50on / :10 off)
1) Max Reps of Jumping Lunges
2) Side Plank Left
3) Max reps of Inchworm Walkouts
4) Side Plank Right
5) Rest
Thursday, March 19, 2020
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A) Overhead Squat
Build to a Heavy Set of 3
- THEN -
B) “FaceTime
”AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups
” SWEAT ”
10 x 1:30 Rounds
4 C2B Pull-Ups
8 Plate To Overhead
- Max Burpees to plate in remaining time
* Rest :30 after each round *
At Home Fitness
” Yack “
100 Burpees For Time
* OTM Including 0:00 = 10 Air Squats *
Wednesday, March 18, 2020
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“ Fuller Circle ”
1500m / 1200m Row
100 Double Unders
50/35 Calorie Assault Bike
100 Double Unders
1500m / 1200m Row
” SWEAT “
AMRAP 18:
25 KBS
50 Double Unders
25 Calorie Assault Bike
50 Double Unders
At Home Fitness
” Run Forest Run ”
AMRAP 30:
Max Distance Run / Walk / Bike
Tuesday, March 17, 2020
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A) Clean and Jerk
On The 2:00 x 6 Rounds
3 Power Cleans + 3 Push Jerks
* Athletes may choose to ascend as desired *
- THEN -
B) “ Open 13.4 “
Ascending Ladder for 7 Minutes:
3 Clean & Jerks (135/95#)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
…and so on, until time expires.
” SWEAT “
For Time:
5,000m Row
Workout From Home
”Luck Of The Irish”
Establish 5 Minutes in a plank
- 6 Push-Ups every break
INTO
Establish 4 Minutes in a hollow hold
- 9 Abmat Sit-Ups every break
INTO
Establish 3 Minutes in a wall sit
- 6 Push-Ups every break
*Reminder if you are following the “At Home Workouts” you should be following 3 days on / 1 day off*
Monday, March 16, 2020
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Make sure to check your email to review our revised schedule and sign-up for classes
“ Pinball “ (All Classes)
5 Rounds of:
1 Minute Max Wallballs (20,14)
1 Minute Max DB Power Snatches (50,35)
1 Minute Max Assault Bike Calories
1 Minute Rest
At Home Fitness
” Rude Cindy ”
AMRAP 20:
5 Burpees
10 Push-Ups
15 Air Squats
Thursday, March 12, 2020
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“Fortitude”
OTM x 30 (15 Rounds)
A) 15 Cal Row
B) 15 Burpees
* Scale 1 = 12 Cals / 12 Burpees
* Scale 2 = 9 Cals / 9 Burpees
* Scale 3 = :45 of Work at each station
Wednesday, March 11, 2020
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“ Randy Quaid ” (All Classes)
Teams of 2
AMRAP 20:
60 KBS (70,53)
50 Calorie Assault Bike
40 Box Jump Overs (24,20)
30 Devils Press (50,35)
* Divide Reps As Needed *
Tuesday, March 10, 2020
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“ Black Rose “
On The 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-Ups
5 Power Snatches (Climbing)
“ SWEAT “
5 x 3:00 AMRAP
60 Double Unders / 60 Singles
5 Bar Muscle-Ups / 10 Pull-Ups / 15 Ring Rows
20 Dumbbell Snatches
* Rest 1:00 Between Rounds *
** Pickup where you left off **
Monday, March 9, 2020
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“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
” SWEAT ”
AMRAP 20:
200m Run
9 Odd Object Squat Cleans
7 Toes To Bar
5 Burpees To Target
Sunday, March 8, 2020
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“Valley Girl”
3 Rounds of:
AMRAP 4:
15 KBS (70,53)
15 Alternating Front Rack Lunges (95,65)
30 Double Unders
- Directly Into -
AMRAP 2:
Max Machine Cals
* Rest 2:00 Between Rounds *
** SWEAT will Utilize Single KB Front Rack Alternating Lunges **
Saturday, March 7, 2020
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“Team Extreme Barbara” (All Classes)
Teams of 2
AMRAP 20:
20 C2B Pull-ups
30 HSPU
40 Weighted Abmat Sit-Ups (14,10)
50 Dbl DB/KB Front Squats (Athletes Choice)
Friday, March 6, 2020 Happy Birthday Coach Nick!!!!
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A) Complex
Build to a Heavy Complex of:
1 Power Clean + 1 Front Squat + 1 Push Jerk
- THEN -
B) “Wise Men”
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3:00
AMRAP 3:
3 Power Cleans(155/105#)
3 Front Squats(155/105#)
3 Push Jerks (155/105#)
Rest 3:00
AMRAP 3:
3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)
” SWEAT ”
AMRAP 20:
8 Toes to Bar
10 DB Hang Clean and Jerks (50/35)
14/12 Calorie Row
