Tuesday, August 20, 2019
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“ Monkeying Around ” (All Classes)
Teams of 2
AMRAP 24:
200m Run
16 DB Hang Clean & Jerks (8R / 8L, 50/35)
8 Chest To Bar Pull-Ups
* Athletes Alternate Full Rounds *
Read More
Monday, August 19, 2019
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A) Snatch Complex
1 Complex Every :90 x 6
Power Snatch + 2 OHS + Hang Squat Snatch
- Then -
B) “Rocket Power”
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squats (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)
” SWEAT ”
AMRAP 20:
20 Burpees To Target
200m Run
20 Odd Object Front Squats
200m Run
20 V-Ups
200m Run
Sunday, August 18, 2019
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“SWEAT”
3 Rounds of:
3 Min Max Assault Bike Calories
2 Min Max 25ft Shuttle Sprints
1 Min Max TTB
* Rest 3 Minutes Between Full Rounds *
A) Front Squat
5 x 5 Across
- Then -
B) “Mad Men”
3 Rounds:
25 AbMat Sit-ups
200 Meter Farmers Carries (Athletes Choice)
25 AbMat Sit-ups
15 Front Squats (115/85)
Saturday, August 17, 2019
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“ SWEAT “
Teams of 2
AMRAP 22:
90 KB DL (Alternate every 15 reps)
60 Medball Thrusters (Alternate Every 10 Reps)
30 KBS (Alternate every 15 Reps)
400m Team Medball Run
” DebT “
Teams of 2
AMRAP 22:
20 Deadlifts
20 Hang Power Cleans
20 Shoulder To Overhead
400m Team Run
* Weights increase each round *
RX = 95/65, 115/85, 135/95, 155/105, 185/115, 225/155
** Divide Reps as needed **
Friday, August 16, 2019
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“Cool Whip”
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
Thursday, August 15, 2019
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A) Clean and Jerk
- Establish a heavy complex of:
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
- Then -
” Surfer On Acid “
3 RFT:
400m Run
21 Burpees
” SWEAT ”
EMOM x 30
Minute 1: Burpees
Minute 2: Medball Squat Cleans
Minute 3: Abmat Situps
* The first 3 minutes each athlete will work for :40 totaling as many burpees, Medball Squat Cleans, and situps as possible. For the remaining 27 minutes you will try to match those numbers you established during the first 3 minutes. *
Read MoreWednesday, August 14, 2019
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“ Ninja Turtle ”
On The 4:00 x 5 Rounds:
3 Bar Muscle-Ups
6 TTB
9 Deadlifts (225,155)
15/12 Calorie Assault Bike
” SWEAT “
4 x 5 :00 Rounds
200m Run
3 Bar Muscle Ups
6 TTB
12 Cal Assault Bike Calories
24 KBS
* Rest 2:00 After Each Round *
** Pickup Where You Left Off At The Start Of Each Round **
Tuesday, August 13, 2019
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“ Key and Peele ” (ALL CLASSES)
Teams of 2
AMRAP 22:
Partner A = Max Calorie Row
Partner B = 1 Round of “Small Kelly”
* Partners will switch after each round of “Small Kelly”
* 1 Round of “Small Kelly” = 400m Run + 15 Box Jumps (24/20) + 15 Wall Balls (20,14)
Monday, August 12, 2019
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A) Complex
Establish a heavy complex of:
1 Clean + 2 Step Back Lunges + 3 Push Jerks
- Then -
B) “ Turkey Jerky “
AMRAP 12:
12 Bar Over Burpees
9 Hang Power Cleans
6 Front Rack Lunges (Step Forward)
3 Push Jerks
RX = 155 / 105
” SWEAT ”
AMRAP 20:
500m Row
30 Lunges
20 Push-Ups
10 Burpees To Target
Sunday, August 11, 2019
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“ SWEAT ”
OTM X 20 (:50on / :10off)
A) Max KBS
B) Max Medball Squat Cleans
C) Max Box Jump Overs
D) Rest
” Wittman ”
7 RFT:
15 KBS (53,35)
15 Power Cleans (95,65)
15 Box Jumps (24,20)
Saturday, August 10, 2019
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“ Team Heartburn ”
Teams of 2
With a 25:00 Clock
Buy In = 1600m Row + 1600m Run (Both at same time)
- In Remaining Time -
Max Rounds of “Bergeron Beep Test”
7 Thrusters (75,55)
7 Pull-Ups
7 Burpees
* Athltes can Divide the row and run as desired*
* Athletes alternate full movements *
SWEAT will complete odd object thrusters
Friday, August 9, 2019
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A) Power Snatch Complex
2 Power Snatch + 2 Hang Power Snatch
- Then -
B) “ Hop Scotch ”
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24,20)
Thursday, August 8, 2019
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“Air BnB” (All Classes)
5 Rounds:
1 Minute Max AbMat Sit-ups
1 Minute Max Air Squats
1 Minute Max Assault Bike Calories
1 Minute Rest
Wednesday, August 7, 2019
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A) Push Press
Build to a Heavy Set of 3
- THEN -
B) “Trail Blazer”
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)
” SWEAT “
AMRAP 20:
800m Run or 1000m Row
80 Double Unders or Single Unders
30 DB Snatches
Tuesday, August 6, 2019
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A) Power Clean
On The :90 x 6 Rounds
- 3 Position Power Clean ( Hip + Hang + Floor)
- Then -
B) “Nowhere Fast”
For Time:
50 Power Cleans (155/105)
* Every Minute On The minute Including 0:00 = 5 TTB
” SWEAT ”
AMRAP 22:
2 Rounds of:
400m Run
20 TTB
10 HR Push-Ups
Then
2 Rounds of:
200m Run
20 KBS
10 HR Push-Ups
* Continue to alternate between the 2 rounds until time is reached *
Monday, August 5, 2019
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"HOT SAUCE"
A) AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (95,65)
Rest 3:00
B) AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (115,85)
Rest 3:00
C) AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (135,95)
Rest 3:00
D) AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (155,105)
* SWEAT Will Substitute Odd Object Squats *
Sunday, August 4, 2019
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“ SWEAT ”
A) AMRAP 6:
15/12 Cal Bike
15 Abmat Sit-Ups
- Rest 2 Minutes -
B) AMRAP 6:
15/12 Cal Row
15 HR Push-Ups
- Rest 2 Minutes -
C) AMRAP 6:
200m Run
15 Front Rack Lunges
A) Bench Press
Establish a heavy double
- Then -
B) “ Hot Fries ”
For Time:
500M Row
400m Run
30 Burpees
250m Row
200m Run
15 Burpees
Saturday, August 3, 2019
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“ SWEAT ” (30:00 Cap)
4 Rounds For Time:
800m Run
40 Sumo KB Deadlifts
30 Russian KB Swings
20 Goblet Squats
” WE WORK “
Teams of 3
4 Rounds for Time:
800m Medball Run (20,14)
60 Deadlifts
50 Front Squats
40 Push Jerks
R1 = 115/85…..R2 = 135/95….R3 = 155/105…R4 = 175/115
* Split Reps as Desired *
Friday, August 2, 2019
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A) Overhead Squat
Establish a Moderate 10-Rep (From The Floor)
- Then -
B) “Scarface”
For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
- Into -
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees
- Into -
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees
