Friday, January 3, 2020
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" Blitzen "
5 RFT:
20 Cal Row
10 Thrusters (115,85)
Thursday, January 2, 2020
/
A) “ Nate The Great ”
For Time:
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of "Nate”
100 Double Unders
1 Round of “Nate”
* 1 Round of “Nate” = 2 Muscle-Ups + 4 HSPU + 8 KBS (70,53) *
- THEN -
B) “ Coaches Choice Buy-Out ”
”SWEAT”
AMRAP 20:
2 Muscle-Ups
4 HSPU
8 KBS
Wednesday, January 1, 2020....(CLOSED)
/
! ! ! Happy New Year ! ! !
The Swamp Is Closed Today
Tuesday, December 31, 2019...(No 5/6PM Classes)
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A) Hang Snatch
Establish a 3-Rep Heavy Hang Snatch
- Then -
B) “Castaway”
AMRAP 15:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
” SWEAT ”
AMRAP 18:
30 Air Squats
30 Calorie Row
30 DB Snatches
30 Weighted Sit-Ups
Monday, December 30, 2019
/
“Wonderwall”
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees
” SWEAT ”
AMRAP 18:
40 Double Unders
20 Burpees
40 Double Unders
20 Wallballs
40 Double Unders
20 Front Rack Lunges (KBx2)
Sunday, December 29, 2019
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A) Squat Clean
Establish a 1 Rep Max Squat Clean
- Then -
B) “ To The Baseline “
For Time:
1,000m Row
80 Air Squats
60 Abmat Sit-Ups
40 HR Push-Ups
20 Pull-Ups
” SWEAT ”
AMRAP 20:
50 Calorie Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups
Saturday, December 28, 2019
/
“Mercury”
Teams of 3
AMRAP 25:
15/12 Calorie Bike
12 Kettlebell Swings (53/35)
9 Burpees
**Complete Full Rounds Before Switching**
Read MoreFriday, December 27, 2019
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“Stairmaster”
For Time
30-20-10:
Row Calories
Alternating Single Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
December 25, 2019 ..... ! ! ! MERRY CHRISTMAS ! ! !
/
Merry Christmas From Our Family To Yours
- The Swamp Is Closed Today -
Sunday, December 22, 2019
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" Go The Distance " (All Classes)
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
Saturday, December 21, 2019
/
“ Hot and Heavy ”Teams of 3:
4 Rounds For Time:
75/60 Calorie Assault Bike
60 TTB
45 Power Cleans
30 Power Snatches
* R1 = 115/85 — R2 = 135/95 — R3 = 155/105 — R4 = 175/115
” SWEAT ”
Teams of 2
AMRAP 25:
70 Wallballs
60/45 Calorie Assault Bike
50 DB Snatches
40 TTB
* Divide Reps as needed *
Friday, December 20, 2019
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A) Pause Front Squat
1 Pause Front Squat (:05 Pause) + 1 Front Squat
- THEN -
B) “ Colossus ” (All Classes)
For Time:
4 Rounds of:
6 Deadlifts (275,185)
12 C2B Pull-Ups
- Into -
4 Rounds of:
6 Front Squats (185,135)
12 Bar Facing Burpees
Thursday, December 19, 2019
/
“ Kurt Angle ”
On The 2 Minute x 20 Minutes (10 Rounds)
3 Strict HSPU
5 Power Snatches (135,95)
7 Bar Over Burpees
” SWEAT ”
AMRAP 20:
5 Burpees
10 HSPU
5 Burpees
10 DB Plank Rows
5 Burpees
10 DB Deadlifts
Wednesday, December 18, 2019
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A) Squat Clean
On The :90 x 6
25 Double Unders + 1 Squat Clean + 1 Hang Squat Clean
* Athletes may choose to increase weight as desired *
- THEN -
B) “Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
” SWEAT ”
AMRAP 18:
500m Row
50 Double Unders
15 DB Hang Squat Cleans (2xDBs)
Tuesday, December 17, 2019
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A) Shoulder To Overhead Complex
Establish a heavy complex of 1 Push Press + 2 Push Jerks
- THEN -
B) “ Little Dipper ”
21-15-9 Of:
Push Jerks (135,95)
Lateral Barbell Burpees
” SWEAT ”
OTM x 24min
1) Max Burpees
2) Max Abmat Sit-ups
3) Max KBS
4) Max Air Squats
5) Max Cals on rower
6) Rest
Monday, December 16, 2019
/
“Flintstones” (All Classes)
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (Heavy)
Sunday, December 15, 2019
/
“ Victoria ”
5 Rounds for Time (Victoria was a teacher for 5 years)
– 10 Thrusters (95lbs/65lbs) (Tragedy happened in room 10)
– 14 Box Jumps (24/20) (Tragedy occurred on 12/14/12)
– 12 Sumo Deadlift High Pull (95lbs/65lbs) (Tragedy occurred on 12/14/12)
– 12 Burpees (Tragedy occurred on 12/14/12)
– 27 KB Swings (53lbs/35lbs) (Victoria was only 27 years old)
” SWEAT ”
Death By Rounds (OTM x Failure)
Minute 1 = 1 DB Thruster = 1 Burpee + 1 KBS
Minute 2 = 2 DB Thruster + 2 Burpee + 2 KBS
Minute 3 = 3 DB Thruster + 3 Burpee + 3 KBS
Minute 4 = 4 DB Thruster + 4 Burpee + 4 KBS
* Continue to add 1 rep to each movement until the work cannot be finished within the minute, 20 minute cap *
