Sunday, September 8, 2019
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“ Average Triple 3’s “ (All Classes)
3 RFT:
1,000m Row
100 Double Unders
1,000m Run
Saturday, September 7, 2019
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“ Team Tetris “
Teams of 2
AMRAP 30:
75/60 Calorie Assault Bike
10 Rounds of “Cindy” (Alternate Full Rounds)
75 Power Snatches (75,55)
** Divide Reps As Desired **
* SWEAT = 75 DB Snatches *
Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Friday, September 6, 2019
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“ WZA ONLINE CHALLENGE WORKOUT 5/6 ”
On a 15:00 Minute Clock
For Time, 21-15-9:
Thrusters
Calorie Row
Burpee Over Rower
With the remaining time,
Directly into:
1 Rep Max Clean and Jerk
**If the 21-15-9 is not completed within 12 minutes, continue to the 1RM C&J**
Rx: 95#, 65#
Scaled: 65#, 45#
Thursday, September 5, 2019
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“ Knee Slapper ”
AMRAP 15:
100ft Walking Lunge
200m Farmers Carry (Athlete Choice)
30 Abmat Sit-Ups
400m Run
” SWEAT ”
OTM x 20 (:50on / :10off)
A) Max Jumping Lunges
B) Max Abmat Sit-Ups (weight optional)
C) Max Machine Cals
D) Static Hold
Wednesday, September 4, 2019
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“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Bar Facing Burpees
** SWEAT Will Substitute Odd Object Deadlifts (KBx2, DBx2, Medeball…) **
Tuesday, September 3, 2019
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“ Thirty Rock ”
AMRAP 20:
30 KBS (53,35)
30 Push Presses (95,65)
21/15 Calorie Assault Bike
30 Box Jump Overs (24,20)
“ SWEAT ”
AMRAP 20:
30 KBS
30 DB / KB Push Press
21/15 Calorie Assault Bike
30 Box Jump Overs
Sunday, September 1, 2019
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“ SWEAT “
6RFT:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
A) Front Squats
10-8-6-4-2^
- THEN -
B) “ Dirty Water ”
For Time:
100 Double Unders
800m Run
60/45 Calorie Row
Saturday, August 31, 2019
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" SWEAT "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station
” The Gauntlet “
With a 7 minute Clock for each of the following:
A) 800M Run - Max C2B Pull-Ups with remaining time
B) 1,000m Row - Max Thrusters (95,65) with remaining time
C) 2,000m Bike - Max Burpees with remaining time
* 2 Minute rest between each station *
Friday, August 30, 2019
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“WZA Online Challenge Workout 3 AKA DT Ladder ”
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1 - 95, 65lb
Round 2 - 135, 95lb
Round 3 - 155, 105lb
Round 4 - 185, 130lb
Round 5 - 205, 145lb - *AMRAP with remaining time
Thursday, August 29, 2019
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“ Yard Work “ (All Classes)
5 x 3:00 AMRAPS:
10 KB Deadlifts (Athletes Choice)
25ft Front Rack Walking Lunges
10 Burpees
25ft Front Rack Walking Lunges
* Rest 1:00 between rounds *
Wednesday, August 28, 2019
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“ IHOP ”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
RX = 155/105
” SWEAT ”
AMRAP 20:
400m Run
50 Double Unders
40 Machine Cals (Athletes Choice)
30 Medball Squat Cleans
Tuesday, August 27, 2019
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“Swole Cycle” (All Classes)
Tabata: 8 Rounds of 20 Seconds On / :10 Seconds Off
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
** There will be no kipping today **
- Rest 1:00 Between Each Tabata -
Monday, August 26, 2019
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A) On The :90 x 6 Rounds (Building)
1 Hang Power Snatch + 2 Overhead Squats
- Then -
B) “ WZA Online Challenge Workout 1 ”
AMRAP 9:
3/3, 6/6, 9/9, 12/12…..
Hang Power Snatches (75, 55lb)
Overhead Squats (75, 55lb)
* 30 Double Unders after each completed round *
” SWEAT “
5 x 4 minute AMRAPS:
200m Run
20 KBS
40 Double Unders
20 Machine Cals
Rest 2 Minutes
Read MoreSunday, August 25, 2019
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Happy Birthday Mike! Enjoy your day and from the bottom of our hearts thank you for all that you do!
“ SWEAT ”
OTM X 25
1) Burpee Box Jump Overs
2) Weighted Abmat Sit-Ups
3) Medball Thruster
4) Assault Bike Calories
5) Rest
A) Complex
Establish a heavy complex of the following:
1 Power Clean + 2 Front Squats + 1 Power Clean
- THEN -
B) “ Family Matters ”
For Time:
50/35 Calorie Assault Bike
40 Wallballs (20,14)
30 Burpee Box Jump Overs (24,20)
20 Squat Cleans (135,95)
Saturday, August 24, 2019
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“Team Tosh Splash” (All Classes)
3 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row
* Each athlete does each interval *
* Rest while your partner works *
Friday, August 23, 2019
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“ WZA Online Challenge Workout 2 ”
16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups
Thursday, August 22, 2019
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A) Push Press
5 x 3 ^
- Then -
B) " JAX "
6 Rounds For Time:
8 KBS (70,53)
22 Pistols
13 Wallballs (20,14)
” SWEAT “
AMRAP 20:
8 Pistols or Weighted Step-Ups
22 KBS
13 Wall Balls
Wednesday, August 21, 2019
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“Blockbuster”
A) AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
- Rest 5 Minutes -
B) AMRAP 5:
Buy-In: 25/15 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
- Rest 5 Minutes -
C) AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)
“The Chief” = 3 Power Cleans + 6 Push-ups + 9 Air Squats
** SWEAT will Complete Max Rounds of **
6 Push-Ups + 9 Air Squats + 12 KBS
