Thursday, April 9, 2020
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“ABSolute Midline Madness”
3 Rounds, Not For Time:
10 Extended V-Ups
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 PVC Good Mornings
60 Second Elbow Plank Hold
Wednesday, April 8, 2020
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“ UIM #4 ”
AMRAP 9:
30-20-10 of:
Alt. Hang DB C&J
Butterfly Sit-Ups
- Right Into -
30-20-10 of:
Alt. DB Hang Snatch
Butterfly Sit-Ups
RX = 50/35
Tuesday, April 7, 2020
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“UIM #3”
AMRAP 20:
20 Hand Release Push-Ups
30 Goblet Squats
40 Hand Release Push-Ups
50 Dumbbell Lunges
60 Hand Release Push-Ups
70 Suitcase Deadlifts
RX = 50/35
Monday, April 6, 2020
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" UIM #2 "
AMRAP 12:
80 Lateral Hops Over DB
60 Air Squats
40 DB Shoulder To Overhead
RX = 50/35
Sunday, April 5, 2020
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"S.Y.L.B 1"
AMRAP 10:
10 Air Squats
9 DB Snatches (Right)
10 Push-Ups
9 DB Snatches (Left)
RX = 50/35
Description
The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap. If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout. Your score will be the total number of repetitions completed before the 10-minute time cap.
Scaling Options
https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf
Read MoreSaturday, April 4, 2020
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"Two-Stepping"
For Time:
50 Lunges
50 Plank Pull Throughs
50 Sit-Ups
40 Front Rack Lunges
40 Plank Pull Throughs
40 Tuck Kick-Outs
30 OH Lunges
30 Plank Pull Throughs
30 V-Ups
Friday, April 3, 2020
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"Lockdown Benchmark"
On a 12:00 Clock
A) 21-15-9 of:
Odd Object Thrusters
Shoulder Taps (R+L=1)
* 75 Double Unders after each round *
- In Remaining Time -
B) Max Burpees Over Odd Object
Thursday, April 2, 2020
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“H.A.M”
AMRAP 20:
50 Swings
75 Flutter Kicks
50 Lateral Lunges
* Our swings will be based on equipment availability. We may look to KBS, Single Arm DB, Odd Object etc. *
Read MoreWednesday, April 1, 2020
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" Sorry Not Sorry "
Death By Air Squats / Satan's Complex
Minute 1 = 10 Air Squats + 1 Satan's Complex
Minute 2 = 10 Air Squats + 2 Satan's Complex
Minute 3 = 10 Air Squats + 3 Satan's Complex
* Continue to work until you are unable to complete the work within the minute *
Satan Complex = 1 Single Odd Object Burpee + Squat Clean Thruster
Tuesday, March 31, 2020
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"Jelly Beans"
3 Rounds of:
1:00 Plank Transfers
1:00 Side Plank (Left)
1:00 Side Plank (Right)
2:00 Mountain Climbers
1:00 Side Plank (Left)
1:00 Side Plank (Right)
1:00 Plank Transfers
* Rest 2:00 Between Rounds *
Monday, March 30, 2020
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"Dumpster Fire"
4 Rounds of:
1 Minute Max Odd Object Sumo Deadlift High Pull
1 Minute Max Odd Object Lateral Hops
1 Minute Max Odd Object Power Cleans
1 Minute Max Burpees
1 Minute Rest
Sunday, March 29, 2020
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" Sunday Sweat "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Mountain Climbers
B) Forward And Back Lunges
C) DB / KB / Odd Object S2OH
D) Russian Twists (Odd Object Optional)
E) Odd Object Squats
* Rest 1:00 Between Rounds *
Saturday, March 28, 2020
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" Delta "
For Time:
75 Abmat Sit-Ups
- Into -
10-1 Burpees
30-3 Shoulder Taps (By 3's)
- Into -
75 Abmat Sit-Ups
Friday, March 27, 220
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At Home Fitness
“ Ghosted ”
6 Rounds of:
1:00 Max Tuck Kickouts
1:00 Max KBS / DB Snatch / Odd Object G2OH
1:00 Max Double Unders
Keep an eye out for your emails that will have a variety of scales and modifications for all of these movements and we will see you at 9AM
Thursday, March 26, 2020
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At Home Fitness
” Alpha “
AMRAP 7:
15 Odd Object Thrusters
15 Abmat SIt-Ups
- Rest 2:00 -
AMRAP 7:
15 Jumping Lunges
15 Push-Ups
- Rest 2:00 -
AMRAP 7:
15 Jump Squats
15 Burpees
Wednesday, March 25, 2020
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At Home Fitness
” Beta ”
AMRAP 16:
12 V-Ups
24 Russian Twists (Weighted Optional)
12 Hollow Rocks
24 Mountain Climbers
12 Plank Pull Throughs (Weight = Athletes Choice)
Tuesday, March 24, 2020
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AT HOME FITNESS
“ Omega “
AMRAP 15:
10 Odd Object Ground To Overhead
5 Burpees
10 Odd Object Squats
5 Burpees
Monday, March 23, 2020
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" Zoom "
5 Rounds of:
20 Pistols
1:00 Wall Sit
60 Double Unders
* CHECK YOUR EMAIL FOR THE LINK TO OUR FIRST EVER ZOOM CLASS @ 9AM *
Sunday, March 22, 2020
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AT HOME FITNESS
”Sunday Funday Midline Tabata”
8 Rounds of :20 on / :10 off for each of the following:
- Flutter Kicks
- Extended V-Ups
- Mountain Climbers
- Hollow Rocks
- Alternating Side Planks
* Rest 1:00 Between Full Tabatas *
Saturday, March 21, 2020
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“ Drakes Cakes “
5 Rounds of:
15/12 Calorie Assault Bike
5 Squat Clean Thrusters (165,115)
15/12 Calorie Assault Bike
* Rest 2:00 Between Rounds
* * SWEAT will Substitute Devils Press *
At Home Fitness
” Deck - O - Cards ”
Spades = Push-Ups
Clubs = Abmat Sit-Ups
Diamonds = Air Squats
Hearts = Shoulder Taps ( L+R = 1 )
Aces = :60 Six Inch Hold
SHUFFLE UP AND DEAL! The workout starts by flipping a card and performing the number of reps of each movement represented by the suit…for example a 3 of hearts would be 3 shoulder taps ( L + R = 1 ). If you do not have a deck of cards you can use an online generator, link below, or simply complete 5 Rounds of 1:00 Max reps rotating through each movement including a rest minute. The workout is complete when you have gone through all 52 cards in the deck.
- - > Deck Of Card Generator < - -
