5.12.21- Wednesday

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Today’s Workout

Conditioning

  • 2:30 on/2:30 off x 5
    10 Sandbag Over the Shoulder
    10 Box Jump Overs
    Max Cal Assault Bike

After Party

  • 3 Rounds:
    20 SLOW Band Pull Aparts
    20 Banded Tricep Push Downs
    :20 Hollow Hold

5.10.21- Monday

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Today’s Workout

  • CrossFit Games Open Workout 18.1
    • AMRAP20
      • 8 Toes to Bar
      • 10 DB Hang Clean and Jerk (50/35#)
      • 14/12 Calorie Row

Today’s SWEAT Class

Bike Intervals

  • 8 x :20 on/:10 off
    1:00 Recovery Ride
    8 x :10 on/:20 off
    1:00 Recovery ride
    4 x :40 on/:20 off
    2:00 Recovery Ride

INTO

  • AMRAP7:
    20 Plyo Step Ups
    20 Goblet Squats
    20 Weighted Toe Touches
    :20 Plank Up Downs

    • REST 1:00, REPEAT

5.7.21- Friday

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Today’s Workout

  • 10 Rounds EACH, You go/I go
    250m Row Sprint
    4 Front Squats (from the floor) (Build)

Today’s SWEAT Workout

  • 30-20-10-20-30 Reps For Time:
    Reverse Lunge + Press
    Box Jump Overs
    L-Hang Flutter Kicks
    *400m Run after every set

5.6.21- Thursday

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Today’s Workout

Conditioning

  • 4 Rounds for Time:
    • 400m Run
      20 Alternating Pistols
      3 Wall Walks (CRX- 25′ Handstand Walk)

Burn Out

  • BURNOUT:
    :30 Band Pull Aparts
    :30 R DB Curl
    :30 L DB Curl
    :30 Wall Sit

5.5.21- Wednesday

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Today’s Workout

Conditioning

  • 5 Rounds EACH For Time:
    15/12 Calorie Assault Bike
    15-12-9-6-3 Deadlifts
    15 Toes to Bar

    Rest 2:00 between each effort

Men RX: 225/255/275/305/315
Women RX: 155/175/185/205/225

 

Today’s SWEAT Workout

  • Bike Intervals:
    5x :30 on/:30 off
    5x :45 on/:15 off
    5x 1:00 out of the saddle/:30 in the saddle
  • Alternating TABATA:
    – Pulse Squats
    – Crossbody Mountain Climbers
    INTO
    Alternating TABATA:
    – Burpees
    – Jumping Lunges

5.4.21- Tuesday

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Strength

  • 5 x 5 Bench Press
    • 5 Strict Pull Ups between each set
  • 5 x 3 Bench Press
    • 3 Weighted Pull Ups between each set
  • 5 x 1 Bench Press
    • Max Reps Strict Pull ups between each set

Team Conditioning

  • AMRAP8:
    • Team 50′ Sled Push (+90#/+45#)

5.3.21- Monday

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Today’s Workout

  • 30:00 Clock

    5 Rounds For Time:
    15 Power Cleans (115/75#)
    30 Wallballs (20/14#)

    In remaining time find a heavy Power Clean + Full Clean

Today’s SWEAT Workout

  • 5 Rounds
    :30 R DB Bench
    :30 L DB Bench
    :30 Alt DB Snatches
    :30 Russian Twists

    5 Rounds
    :30 Push Ups
    :30 Plank Pass + Row
    :30 R Side Plank Hip Taps
    :30 L Side Plank Hip Taps

4.30.21- Friday

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Today’s CrossFit Workout

  • 4 Rounds
    • 400m Run
      16 Hang Power Cleans (95/65#)
      16 Front Rack Lunges

If you drop the barbell before completing both movements, you must perform a 100m run penalty! 

After Party

  • 3 Rounds
    • 21’s Curls
      21sec L-Sit

Today’s SWEAT Class

  • 20-18-16-14-12-10-8-6-4-2
    • Kettlebell Swings
      Reverse Lunges (dbs at sides)
      Alt. Single Leg V-Ups
      Burpees