Tuesday, February 11, 2020
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A) “ Our Best Life ” (All Classes)
Teams of 2
AMRAP 18:
250m Row
6 Burpees
12 Box Jumps (24,20)
* Partners Will Alternate Full Rounds *
- Then -
B) Coaches Buy-Out
Monday, February 10, 2020
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A) Barbell Complex
On The :90 x 6 Rounds:
1 Power Clean + 2 Front Squats + 3 Push Jerks (Climbing)
- THEN -
B) “ Rack City ”
For Time:
10 Power Cleans (155,105)
50 Air Squats
10 Front Squats (155,105)
50 Air Squats
10 Push Jerks (155,105)
50 Air Squats
” SWEAT ”
AMRAP 18:
15 KB SDLHP
30 Wallballs
60 Double Unders
Sunday, February 9, 2020
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"Belly Laugh"
5 Rounds:
1:00 – Max Front Rack Step Back Lunges (95,65)
1:00 – 50 Double-Unders
1:00 – Max Calorie Row
1:00 – Rest
*Score = Total Calories AND Total Lunges combined*
“ SWEAT ”
For Time:
100 Russian KBS
100 Front Rack KB Lunges
100 Burpees
* Athletes Will Work :30on / :30off *
Saturday, February 8, 2020
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“Group Hug”
Teams of 3
AMRAP 30:
5 TTB
250m Assault Bike
5 Hang Power Snatches
* Weight Increases every 6 Rounds
75/55, 95/65, 115/85, 135/95, 155/105 (AMRAP)
Athletes will alternate full rounds
”SWEAT”
Teams of 2
AMRAP 22:
6 TTB
250m Assault Bike
12 Plate To Overhead
* Partners Alternate Full Rounds *
Friday, February 7, 2020 ( Don't Forget 6PM SWEAT starts today! )
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A) Deadlift
6 x 3 Pausing Library Deadlifts
- Then -
B) “Crash Test”
For Time:
1,500m Row
45 Lateral Barbell Burpees
30 Deadlifts (245/165)
” SWEAT “ (6PM)
AMRAP 22:
750m Row
15 Burpees Over Rower
15 Double KB Deadlifts
Thursday, February 6, 2020
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” Crazy Eyes * (All Classes)
6 x 3:00 AMRAPS
24 Abmat Sit-Ups
18/15 Assault Bike Calories
12 SA DB Shoulder To Overhead (50/35, 6R/6L)
6 Strict HSPU
* Rest 1:00 between rounds / Pick-Up where you left off *
Wednesday, February 5, 2020
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“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
” SWEAT ”
OTM x 20 (:50on / :10off)
A) Wallballs
B) Pull-Ups
C) Box Jump Overs
D) KBS
E) Rest
Tuesday, February 4, 2020
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“ Dumbbell Diddy ”
Teams of 2
AMRAP 24:
40/30 Calorie Assault Bike
100 Double Unders (Same Time, 50 Each)
10 DB Step-Overs (50/35 x 2)
10 Devils Press (50/35 x 2)
Round 2 = 20 / 20
Round 3 = 30 / 30….
* Continue to add 10 reps per round onto the DB Step-Overs and The Devils Press *
”SWEAT”
AMRAP 18:
40 Double Unders
20 Calorie Assault Bike
10 DB Step-Overs
10 Devils Press
Monday, February 3, 2020
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“ Swamp Total “
A) 1 RM Front Squat
B) 1 RM Push Press
C) 2 Min Max Cal Row
” SWEAT ”
5 Rounds of:
AMRAP 4:
20/15 Calorie Row
15/12 Calorie Bike
- Max 25ft Shuttle Sprints
* Rest 4:00 Between Rounds *
Sunday, February 2, 2020
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A) Bench Press
Establish a heavy triple for the day
- Then -
B) “ Hop To It “
AMRAP 12:
40 Double Unders
20 KBS (70,53)
“SWEAT”
AMRAP 24:
30 KBS
25 Machine Cals
20 Jump Squats
15 Plate To Overhead
Saturday, February 1, 2020
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“Loose Thread”
Teams of 3
AMRAP 30:
60/45 Calorie Row
- Into -
3 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
- Into -
60/45 Calorie Row
- Into -
6 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
- Into -
60/45 Calorie Row
- Into -
9 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
…
Continue to go up by 3’s
* Divide reps as desired *
** SWEAT will complete rounds of 6 Burpees + 9 Air Squats + 12 Medball Squat Cleans **
Read MoreFriday, January 31, 2020
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“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
Thursday, January 30, 2020
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“Arrow Head”
5 Rounds of
AMRAP 3:
6 Deadlifts (185/135)
9 Push-ups
12 Sit-ups
* Rest 1 Minute Between Rounds *
** SWEAT will perform Dbl KB Deadlifts **
Wednesday, January 29, 2020
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A) Pause Front Squats
Establish a heavy complex of 1 Pausing Front Squat (:03) + 1 Front Squat
- THEN -
B) “ Four Loko ”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
”SWEAT”
AMRAP 23:
40 Double Unders
30 Calorie Row
20 Dbl KB Front Squats
10 HSPU
* Athletes will work for 3 Minutes / Rest 1:00 *
Tuesday, January 28, 2020
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“ Thundercats “ (ALL CLASSES)
Teams of 2
A) AMRAP 6:
12 DB Snatch (50,35)
6 Burpees
- Rest 3 Min -
B) AMRAP 6:
12/8 Cal AB
6 C2B Pull-Ups
- Rest 3 Min -
C) AMRAP 6:
12 DB Snatch
6 Burpees
* All Amraps Are You Go / I Go Full Rounds *
Monday, January 27, 2020
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A) Power Clean & Push Jerk
Build to a Heavy Single
- THEN -
B) “Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)
” SWEAT “
AMRAP 18:
3-6-9-12-15-18….
Odd Object Squat (Plate)
Plate To Overhead
OH Plate Lunge
Burpee To Plate
* Continue To add 3 reps per round until time is reached *
Sunday, January 26, 2020
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A)“Upper Crust”
10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Machine Cals (Athletes Choice)
- THEN -
B) Coaches Buy-Out
“SWEAT”
AMRAP 23:
3 Strict Pull-Ups
6 Burpees
9 KBS
12 Machine Cals
Saturday, January 25, 2020
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“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Bike Erg
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
SWEAT will substitute DB Snatches & DB Thrusters
Friday, January 24,2020
/
“Marston”
AMRAP 20:
1 Deadlift (405,285)
10 Toes-to-Bar
15 Bar Over Burpees
**To preserve the stimulus of the workout, we are looking for a heavy deadlift today**
