Sunday, July 12, 2020
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A) Back Squat
10-8-6-4-2 ^
- Into -
B) “ Maleficent ”
2 RFT:
21 Calorie Row
21 Burpees Over The Rower
” SWEAT “
On The 4:00 x 5 Rounds
400m Run + 8 Devils Press (50/35 x 2)
* Rest remaining time *
Saturday, July 11, 2020
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“ 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)
Friday, July 10, 2020
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“ Professor Ratigan “
For Time:
500m Row
50 Wallballs (20,14)
350m Row
35 Wallballs
200m Row
20 Wallballs
Midline Buy-Out
3-Point Plank (OTM x8 = :40on / :20off)
Min 1) Right Arm Up
Min 2) Right Leg Up
Min 3) Left Leg Up
Min 4) Left Arm Up
” SWEAT “
AMRAP 15:
100m Row
10 Wall Balls
200m Row
20 Wall Balls
300m Row
30 Wall balls….
* Continue to add 100m to each row and 10 wall balls to each round until time is reached *
SWEAT will perform the same midline buy-out
Thursday, July 9, 2020
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“ Scar “
AMRAP 16:
5 Hang Power Cleans (155,105)
10 Box Jumps (24,20)
15 Abmat Sit-Ups
* SWEAT will Sub Hang DB Power Cleans (5R/5L) *
Wednesday, July 8, 2020
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“ Captain Hook “
2 RFT:
800m Run
50 / 35 Cal Assault Bike
20 Push Press (115,85)
“ SWEAT “
AMRAP 22:
400m Run
20 Cal Assault Bike
20 DB Push Press (50/35 x 2)
Tuesday, July 7, 2020
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A) Front Squats
7-5-3-7-5-3
* The goal is to have the second wave be heavier than the first *
- THEN -
B) “ The Queen Of Hearts “
For Time:
30-20-10
Front Squats (135,95)
KBS (53,35)
“ SWEAT “
OTM x 25:
1) Max Goblet Squats
2) Max Shoulder Taps
3) Max KBS
4) Max Step-Ups (Weighted)
5) Rest
Monday, July 6, 2020
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“ Jafar ”
AMRAP 18:
10 Deadlifts (205,145)
20 Abmat Sit-Ups
30 Calorie Row
” SWEAT “
AMRAP 25:
10-12-14-16-18….
Odd Object DL (2xDB, 2xKB)
Abmat Sit-Ups
Calorie Row
Burpees To Plate
* Continue adding 2 reps per round until time is reached *
Saturday, July 4, 2020
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"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique
Read MoreFriday, July 3, 2020
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“ Sher Khan ”
AMRAP 18:
30 Single Arm DB OHS
30 Lateral Hops
30 Single Arm DB Burpees
30 Lateral Hops
30 Weighted Abmat Sit-Ups
30 Lateral Hops
Wednesday, July 1, 2020
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“ Ursula “
A) OTM x 6 (:50 on / :10 off)
1) Alt Bicycle Crunches
2) Glute Bridges
3) Leg Lifts
- Rest 3 Minutes -
B) OTM x 8 (:50 on / :10 off)
1) Max Plate Hops
2) AMRAP: 4 SA DB DL + 4 SA DB Curls + 4 SA DB Shoulder To Overhead
* Alternate After Each Full Complex (12 Reps) *
- Rest 3 Minutes -
C) AMRAP 12:
12 Burpee To Plate
24 Mountain Climbers
24 Shoulder Taps
Tuesday, June 30, 2020
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“ Moana ”
AMRAP 12:
24 Alt DB Hang Snatch
24 Alt Jumping Lunges
24 Abmat Sit-Ups
- Rest 3:00 -
AMRAP 8:
1-2-3-4-5-6…
HR Push-Up
Plank Pull Through
Continue to add 1 rep per round until time is reached
Monday, June 29, 2020
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“ Cinderella ”
OTM x 8:
1) Max DB Squat Clean
2) Max Double Unders
- Rest 2:00 -
OTM x 8:
1) Max DB Over Burpees
2) Max Squat Hold
- Rest 2:00 -
OTM x 8:
1) Max Plank Hold
2) Max Russian Twists
Sunday, June 28, 2020
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“ Jasmine ”
For Time:
1 Mile Run
100 Burpees
100 Air Squats
* Partition Reps as desired *
Saturday, June 27, 2020
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“ Snow White “
3 Rounds For Time:
400m Run
30 SA DB Snatches
40 Abmat Sit-Ups
50 Double Unders
* The Outdoor Workout Will Be A Different Workout *
Friday, June 26, 2020
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“ Mulan ”
A) 0:00 - 7:00
3 Rounds of:
20 SA DB Deadlifts
20 Jumping Lunges
- Then -
B) 7:00 - 14:00
2 Rounds of:
30 Goblet Squats
30 Jumping Lunges
- Then -
C) 14:00 - 21:00
40 SA Hang DB Squat Cleans
40 Jumping Lunges
Thursday, June 25, 2020
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“ Ariel ”
3 Rounds For Time:
800m Run
15 Burpees
30 Air Squats
* Outdoor Class Will Complete 750m Row *
Wednesday, June 24, 2020
/
“ Pocahontas ”
5 Rounds of
AMRAP 3:
3 SA Devils Press
6 Push-Ups
9 Hollow Rocks
* Rest 1 Minute Between Rounds *
* * Pickup where you left off each round * *
Tuesday, June 23,2020
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A) “ Rapunzel “
4 Rounds For Time:
400m Run
35 Abmat Sit-Ups
B) Buy-Out
OTM x 9 (:50 of work / :10 of rest )
1) Wall Sit
2) Alternating Side Lunges (Weighted Optional)
3) Weighted Good Mornings
Monday, June 22, 2020
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“ 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
Sunday, June 21, 2020....Happy Fathers Day!!!
/
“ Omaha “
For Time:
3 Rounds of
200m Run (Rest :30)
400m Run (Rest 1:00)
800m Run (Rest 2:00)
* Sunday’s Outdoor Classes will meet @ The Track *
