Sunday, August 23, 2020
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A) “ Beach Season “ (All Classes)
3 Rounds, Not For Time:
10 Strength Burpees
20 Single Leg Alternating V-Ups
30 Straight Leg Sit-Ups
40 Hollow Rocks
50 PVC Good Mornings
:60 Wall Sit
Saturday, August 22, 2020
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" JAX " (All Classes)
7 Rounds For Time:
8 KBS (70,53)
22 Pistols
13 Wallballs (20,14)
Friday, August 21, 2020
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A) Front Squats
5 x 5 Across @ 55% of Back Squat 1RM
* Will be performed on the 2:00 *
- THEN -
B) “Winding Road”
For Time:
60/40 Cal Row
40 Double DB or KB Front Squats (50/35, 53/35)
20 Burpee Box Jump Overs (24,20)
* Athletes will have a choice between 1, 2, or a 3 round option *
“ SWEAT “
AMRAP 20:
5 Burpee Box Jump Overs
10 Double DB/KB Front Squats
15 Cal Row
Thursday, August 20, 2020
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A) Hang Power Snatch
Establish a heavy double in 12 Minutes
- THEN -
B) “11.1”
AMRAP 10:
30 Double Unders
15 Power Snatches (75,55)
“SWEAT”
AMRAP 18:
1 Round of “DB 11.1”
1 Building Lap Run
2 Rounds of “DB 11.1”
2 Building Lap Run
3 Rounds of “DB 11.1”
3 Building Lap Run
After the round of 3 building laps, reset to the round of 1
* * 1 Round of DB 11.1 = 15 DB Snatches (Alt) + 30 Double Unders * *
Wednesday, August 19, 2020
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“ Do Not Enter “ (All Classes)
For Time:
4,000m Assault Bike
- Into -
15 Rounds of:
4 Single Arm Plank Row (2R / 2L)
8 Push-Ups (Not HR)
12 Air Squats
- Into -
4,000m Assault Bike
* Athletes May wear a vest *
Tuesday, August 18, 2020
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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
Monday, August 17, 2020
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A) Power Clean Waves
On The Minute x 12
Min 1) 4 TnG Power Cleans
Min 2) 3 TnG Power Cleans
Min 3) 2 TnG Power Cleans
Min 4) Rest
* Weight increases will be explained in class *
- THEN -
B) “ Black and Blue “
5 RFT:
10 Power Cleans (135,95)
10 Bar Over Burpees
“ SWEAT “
5 x 3:00 Rounds
4 SA DB Clean and Jerks
6 Burpees
8 Calorie Assault Bike
* Rest 1 Minute Between Rounds *
* * Pickup where you left off * *
Saturday, August 15, 2020
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A) Lunge Complex
4 Ascending Sets of:
2 Front Rack Lunges + :30 Front Rack Hold + 2 Step Back Lunges
- Into -
B) “ Low Mein “
For Time
21 Jumping Lunges + 120 Double Unders
15 Front Rack Lunges + 90 Double Unders
9 OH Lunges + 60 Double Unders
RX = 155,105
* Single Unders = 120 - 100 - 80 *
“ SWEAT “
4 x 5:00 Window:
500m Row Buy-In
- In Remaining Time -
AMRAP:
6 Burpees
12 Dbl KB/DB Front Rack Lunges
24 Double Unders / Single Unders
* Rest 2:00 Between Rounds *
Friday, August 14, 2020
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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
Thursday, August 13, 2020
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A) Power Snatch Complex
2 Hang Power Snatch + 2 Power Snatch
- Into -
B) “ Road Trip Isabel “
30 Power Snatches For Time (135,95)
* 200m Run Every Break *
“ SWEAT “
For Time
3 Rounds of:
200m Run + 15 Russian KBS
- Into -
2 Rounds of:
400m Run + 30 Russian KBS
- Into -
1 Round of:
800m Run + Russian 60 KBS
Tuesday, August 11, 2020
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A) Back Squats
On The 2:30:
3 x 6 @ 65%
2 x 4 @ 70%
2 x 2 @ 75%
- THEN -
B) “ Up and Down Karen ”
5 RFT:
15 Wallballs (20,14)
15 Slamballs (AC)
” SWEAT “
3 Rounds of:
3:00 Max Machine Cals (AC)
2:00 Max Wallballs
1:00 Max Slamballs
* Rest 3:00 *
Monday, August 10, 2020
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“ Springboard “ (All Classes)
5 RFT:
200m Run
5 Burpee Box Jumps (24,20)
200m Run
20 SA DB Hang Clean And Jerks (50,35) (10R / 10L)
200m Run
5 Burpee Box Jumps
Sunday, August 9 , 2020
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A) Clean and Jerk
On The :90 x 8 Rounds ( 12:00 )
3 TnG Clean and Jerks
* Weight may increase as long as technique allows *
- Then -
B) ” Wind Sprints “
For Time:
3,000m Bike
30 KBS
2,000m Bike
20 KBS
1,000m Bike
10 KBS
RX = 70/53
“ SWEAT “
AMRAP 24:
5 Cal Assault Bike + 5 KBS + 5 Abmat Sit-Ups
10 Cal Assault Bike + 10 KBS + 10 Abmat Sit-Ups
15 Cal Assault Bike + 15 KBS + 15 Abmat SIt-Ups
20 Cal Assault Bike + 20 KBS + 20 Abmat Sit-Ups
* Continue to add 5 reps to each movement until time is up *
Saturday, August 8, 2020
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A) Push Press
6 x 3 Ascending
- Into-
B) " Strict Press Biathlon "
800m Run
21 Unbroken Strict Presses (95,65)
800m Run
18 Unbroken Strict Presses (95,65)
800m Run
15 Unbroken Strict Presses
* 200m Run Penalty anytime you break
“ SWEAT “
5 Rounds of:
400m Run
15 SA DB Strict Press Right
15 Slam Balls (30,20)
15 SA DB Strict Press Left
Friday, August 7, 2020
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A) Front Squats (Recovery)
4 x 6 Across
On The 2:00 @ 40-45% of 1RM Back Squat
- THEN -
B) “ Three Petes “
For Time:
3,000m / 2,500m Row
* Every 3:00 Including 0:00 Complete 10 DB Step Overs (35/25 x 2) *
“ SWEAT “
AMRAP 21:
Max Meter Row
* On The 3:00 Including 0:00 = 10 DB Step Overs (35/25 x 2)
Thursday, August 6, 2020
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“ Control Alt Delete “ (All Classes)
AMRAP 16:
20 Push-Ups (Not HR)
40 DU
20 Sumo DL High Pulls (95,65)
40 DU
* SWEAT will utilize a heavy KB *
Wednesday, August 5, 2020
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“ Knuckles “
AMRAP 16:
3 Unbroken Power Snatches
5 Bar Over Burpees
5 Rounds @ 75,55
4 Rounds @ 95/65
3 Rounds @ 115/85
2 Rounds @ 135/95
AMRAP @ 155/105
“ SWEAT “
AMRAP 18:
400m Run
20 Alternating DB Power Snatches
20 DB SA OH Lunges
* Increase reps by 5 Every Round *
Tuesday, August 4, 2020
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A) Back Squat
In 20 Minutes establish a 1RM
- THEN -
B) “Thunder Road “
21-15-9 of:
Back Squats (55% of A)
Assault Bike Calories
“ SWEAT “
3 Rounds For Time:
1,000m Row
30 Air Squats
15 Burpees
30 Plank Pull Throughs
Monday, August 3, 2020
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“ Tik Tok “ (All Classes)
OTM x 5 Rounds:
1) 1 Round of “DT”
2) 50 Double Unders
3) Max Gymnastics Reps (Athletes Choice From List)
4) Rest
* SWEAT will use DB’s for “DT” *
”DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
RX = 155,105
Sunday, August 2, 2020
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“ Nuclear Pepper “ (All Classes)
AMRAP 25:
500m Row
20 Box Jumps (30,24)
40 Abmat Sit-Ups
400m Run
