Saturday, September 28, 2019
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“Tom Thumb ”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Clean & Jerks (115,85)
1 Minute Max Bike Calories
1 Minute Rest
* SWEAT will substitute Single Arm DB Clean & Jerks *
Friday, September 27, 2019
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A) Deadlifts
OT:90 x 5 Rounds
- 4 Library Deadlifts (Silent, Reset)
- Then -
“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (225,155)
Lateral Barbell Burpees
Thursday, September 26, 2019
/
“ Oyster Bay ”
A) AMRAP 6:
12 Power Snatches (75,55)
4 BMU
- Rest 3 -
B) AMRAP 3:
Max Bar Facing Burpees
- Rest 3 Minutes -
C) AMRAP 6:
12 Power Snatches (95,65)
6 HSPU
” SWEAT “
3 Rounds of:
3 Minute Max Cal AB
2 Minute Max Medball Squat Cleans
1 Minute Max HSPU / Wall Walks / HR Push-Ups
* Rest 3 Minutes Between Full Rounds *
Wednesday, September 25, 2019
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“ SWAMP ASS 2.0 “
8 Rounds of :20 on / :10 off For Each Of The Following:
- Calorie Row
- Push Press (75/55)
- Box Jump Overs (24/20)
- Dumbbell Snatches (50,35)
* SWEAT will sub DB Push Press *
Tuesday, September 24, 2019
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“Road Trip” (All Classes)
5 RFT:
15 KBS (70,53)
400m Run
40 Double Unders
- Then -
”Coaches Choice Buy-Out”
Monday, September 23, 2019
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A) Overhead Squat Complex
1 Tempo Overhead Squat + 3 Overhead Squats
- THEN -
B) “ Pigsty ”
2 Rounds For Time:
25 Overhead Squats (115,85)
400m Run
”SWEAT”
AMRAP 25:
400m Run
20 Single Arm OHS (DB) / Odd Object Squat
400m Row
20 Burpees Over Rower
* Rest 1 Minute After Full Round *
Sunday, September 22, 2019
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“ SWEAT “
OTM x 30
Min 1) Max Burpees
Min 2) Max Abmat Sit-ups
Min 3) 200m Run
Min 4) Max Double Unders
Min 5) Max Air Squats
Min 6) Machine Cals
“T-Rex”
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks
* Barbell ascends in weight each round *
Saturday, September 21, 2019
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"The Wild Thornberrys" (All Classes)
Teams of 3:
AMRAP 22:
50 Cal Row
50 Wall Balls (20,14)
50 KBS (53,35)
50 Burpees
*One Partner Always completing a 400m Run*
Friday, September 20, 2019
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A) 3-Position Snatch
Establish a moderate 3-Position Snatch complex for the day (Pockets - Hang-Floor)
- THEN -
B) “Riled Up Randy”
For Time:
75 Hang Snatches (75,55)
* 200m Penalty run every break *
Thursday, September 19, 2019
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A) Sumo Deadlift
5 x 8 Ascending
- THEN -
B) “ Bermuda Triangle “
For Time:
150 Double Unders
- Into -
21-15-9 Deadlifts (225,155)
9-15-21 TTB
- Into -
150 Double Unders
” SWEAT ”
A) AMRAP 4:
35 DU
15 TTB
- Rest 2 Mins -
B) AMRAP 4:
12 Burpee Box Jumps
12 Double KB Deadlifts
- Rest 2 Mins -
* Repeat Both A & B *
Wednesday, September 18, 2019
/
“ Fish Out Of Water “
For Time:
2,000m Row
- Directly Into -
10 Rounds of:
3 Power Cleans (155,105)
6 Push-Ups
9 Air Squats
” SWEAT “
With a 20 Minute Clock:
2,000m Row Buy-In
- With Remaining Time -
AMRAP:
5 Push-Ups
10 Air Squats
15 KB SDLHP
Tuesday, September 17, 2019
/
“ Tweety Bird “
Teams of 2
A) AMRAP 18:
12/9 Cal AB
12 DB Snatches
4 Bar MU
* You Go / I Go Alternating Full Rounds *
- Rest 7 Minutes -
B) For Time:
100 Single DB Box Step-Ups (24/20, same weight as A)
* Divide Step-Ups As Needed *
”SWEAT”
AMRAP 22:
25 Dumbbell Snatches
20/15 Calorie Bike
15 Dumbbell Box Step-Ups (24″/20″)
10 C2B Pull-Ups
* Rest 1 Minute After Completing Each Round *
Monday, September 16, 2019
/
“ Dive Bar “ (25 Min Cap)
For Time:
800m Run
50 Thrusters (75,55)
800m Run
25 Bar Facing Burpees
800m Run
50 Thrusters (75,55)
” SWEAT ”
AMRAP 25:
400m Run
25 Odd Object Thrusters
400m Run
25 Burpees To Target
Sunday, September 15, 2019
/
“ Panic At The Disco ” (All Classes)
AMRAP 18:
200m Run
5 Wall Walks
200m Run
20 SA DB Clean and Jerks (10 Right / 10 Left) (50,35)
200m Run
20 Machine Cals (Athletes Choice)
Saturday, September 14, 2019
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“Larry, Curly, and Moe”
Teams of 3
For Time (35 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Push Jerks (115,85)
100 TTB
100 Push Jerks (115,85)
100 Box Jump Overs (24/20)
100/70 Calorie Row
* SWEAT will substitute DB/KB Push Press *
Friday, September 13, 2019
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A) COMPLEX
Establish a heavy complex of:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
- THEN -
B) “Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
Read MoreThursday, September 12, 2019
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“Halftime”
For Time:
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
- Directly Into -
10-20-30:
Burpees
Calorie Row
” SWEAT ”
OTM x 25 (5 Rounds)
1:00 Max DB Snatches
1:00 Max Wallballs
1:00 Max Burpees To Plate
1:00 Max Machine Cals (Athletes Choice)
1:00 Rest
Wednesday, September 11, 2019
/
“ The Man In The Red Bandana “
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)
** SWEAT classes will have the option to use a barbell for tomorrow only **
Tuesday, September 10, 2019
/
“ Cement Truck “ (ALL CLASSES)
On The 5:00 x 5 Rounds:
400m Run
12/9 Calorie Assault Bike
15 Toes To Bar
Monday, September 9, 2019
/
A) Pause Front Squat
Establish a moderate double for the day (:05 Pause in bottom)
THEN
B) “ Yeti ”
For Time:
2,000m Bike
- Into -
21-18-15-12-9-6-3 of:
KBS (53,35)
Goblet Squats (53,35)
” SWEAT ”
AMRAP 25:
1,000m Bike
5 KBS + 5 Odd Object Squats
1,000m Bike
10 KBS + 10 Odd Object Squats
1,000m Bike
15 KBS + 15 Odd Object Squats…..
** Continue to add 5 KBS and 5 Odd Object Squats until time is reached **
