Workout of the Day

SWEAT Week of 7.24.17

MONDAY

The face of holding in a fart

400m Run
40: Pull-ups/Ring Rows
40: Slam Ball Sit-ups

400m Run
40: American Swings
40: Slam Ball Oblique Twists

400m Run
40: Push-ups
40: Slam Ball Oblique Twists

400m Run
40: Plate Pass Thrus
40: Slam Ball Sit-ups

SWEAT Finisher:
*40: Plate Burpee Press’s*

 

TUESDAY

“I just love getting my picture taken!”

 

100m: Goblet Lunges
20: Burpee Box Jump Hop Overs
30: DB Thrusters
20: Banded Pull Aparts

75m: Goblet Lunges
15: Burpee Box Jump Hop Overs
20: DB Thrusters
15: Banded Pull Aparts

50m: Goblet Lunges
10: Burpee Box Jump Hop Overs
10: DB Thrusters
10: Banded Pull Aparts

 

WEDNESDAY

Just snacking while y’all sweat

30-25-20-15-10-5
•KB Goblet Squats
•Sit-ups
•DB Step-Ups
•Cals on Bike

5x
100m: Sled Push

 

THURSDAY

Raisin them right!

 

E2MOM: 8x
10: KB Goblet Squats
8/10: Cals on Bike

E2MOM: 8x
10: DB Cleans
10/12: Cals on Bike

SWEAT Finisher:
400m Run
50: Burpees
400m Run

 

FRIDAY

Face down ass up that’s the way we like to…SWEAT

 

E90secOM: 4x
30 sec: Push-Up/Negatives
30 sec: American Swings

E90secOM: 4x
30 sec: Pull-ups/Ring Rows
30 sec: Burpee Bar Touch

E90secOM: 4x
30 sec: Plate Pass Thrus
30 sec: DB Snatches

800m Run
-4x-
15: Bicep Curls
10: Tricep Dips
15: Slam Balls

 

SATURDAY

Grandma’s kicking ass

 

SWEAT Team Challenge

2X: count your reps/Cals

2 min Max Effort AMRAPS
•Wall Balls
•Row for Cals
•Push-ups
•Sandbag Squats
•Pull-ups/3 sec Negatives
•Burpees

 

SWEAT Week of 7.17.17

MONDAY

“I hope this workout doesn’t ruin my nails”


E2MOM: 5x
 
12: Goblet Squats
10/12: Cals on Bike 

E2MOM: 5x 
30: Plate Overhead Step-Ups 

E2MOM: 5x 
12: DB Cleans
12/15: Cals on Row

For a Time: 
100m: Overhead Walking Lunges
100: Sit-ups 


TUESDAY

“Fuck these sleds”


Time Cap: 38 minute time cap 

800m Run
-4x- 
25: Burpees
25: Slam Balls
25: American Swings
400m Row
-then-
800m Run


WEDNESDAY 

Too cool for school

ROWING:
600m Row
500m Row
400m Row
300m Row
200m Row
100m Row

(completed after EACH row)

20: Wall Balls
15: Banded Pull Aparts
10: Plank Pikes
5: DB Strict Press/30 sec: handstand hold 

Finish with: 50 Burpees 


THURSDAY

Someone didn’t want their picture taken…


4 Rounds
 
MINUTE 1: Pull-ups/Jumping Pull-ups
MINUTE 2: Straight Arm Sit-ups
MINUTE 3: DB Bicep Curls
MINUTE 4: KB American Swings
MINUTE 5: DB Strict Press
MINUTE 6: Burpees
MINUTE 7: Rest! 

12 minute AMRAP
400m Sprint
30 sec: Weighted Plank
30: Sit-up Slams (w/WB or Slam Ball) 


FRIDAY

She’s not too sure if she wants to be friends

 

200m Sled Sprint

50: Goblet Squats
50: Sit-ups 

200m Sled Sprint

50: Suitcase Lunges
50: Oblique Twists

200m Sled Sprint

50: Bulgarian Split Squats (50 e/side)
50: Sit-ups 

200m Sled Sprint

50: Box Jumps
50: Oblique Twists

–50: Cals on Bike–


SATURDAY

If you’re single and you know it wave your hand!

 

SWEAT Team Challenge

2 Rounds: Each Team record rounds after one full rotation, note your competition and try to beat them!!!!!

6 minute AMRAP
Row for Calories

6 minute AMRAP
8: DB Thrusters
6: Pull-ups or Ring Rows

6 minute AMRAP
10: Overhead Lunges
10: DB Snatches

Bonus Points: 2 minutes 
1 point for every sit-up 

SWEAT Week of 7.10.17

MONDAY

400m Run
40: Push-ups
40: Bicep Curls
400m Run
40: Pull-ups/Ring Rows
40: Tricep Dips
400m Run
40: DB Strict Press
40: Hammer Curls

-then-

40: Cals on Rower
10: Burpees
30: Cals on Rower
10: Burpees
20: Cals on Rower
10: Burpees
10: Cals on Rower
10: Burpees


TUESDAY

Zero fucks given that day


800m Run

-4x-
10: DB Clean and Press
15: Plate Pass Thrus
20: Sit-ups

–50: Cals on Bike–

-4x-
6: Pull-ups
12: Push-ups
18: Slam Balls

–then–

800m Run


WEDNESDAY

Lord please get me through this week

 

EMOM: 8x
4-7: Burpee Box Jump Hop Overs

EMOM: 8x
15-20: Wall Balls

EMOM: 8x
10-12: DB Cleans

400m Run
100: Sit-ups
400m Run


THURSDAY

E90secOM: 4x
12: DB Clean & 12: DB Front Squat

E90secOM: 4x
30 sec: Weighted Plank
30 sec: Oblique Twists

E90secOM: 4x
10-12: Pistol Squats (r/l)

4x
20: Wall Balls
20: Box Jumps
200m Sled Sprint
30 sec: Wall-Sit


FRIDAY

What going out on a Friday looks like when you are over 30..

 

E90secOM: 4x
30 sec: DB Strict Press
30 sec: American Swings

E90secOM: 4x
30 sec: Pull-ups/Ring Rows
30 sec: Burpee Bar Touch

E90secOM: 4x
30 sec: Plate Pass Thrus
30 sec: DB Snatches

800m Run

-4x-
15: Bicep Curls
10: Tricep Dips
15: Slam Balls


SATURDAY

Saturday Teamwork!

 

TEAM SWEAT Challenge

16 min AMRAP
*2 people from team in Wall-sit*
18/16: Cals on Rower
8: Push-ups
8: DB Cleans
8: Banded Pull-Aparts

16 min AMRAP
*2 people from team in Overhead Plate hold*
200m: Slam Ball Run
15: Wall Balls
10: Plate Pass Thrus
5: Burpee Box Jump Hop Overs

*4 min; Sit-ups (point for every one!)

 

SWEAT Week of 7.3.17

MONDAY

Ladies always have control of the balls

 

EMOM: 5x
15: Deadlifts

EMOM: 5x
8-10: Pistol Squats (r/l)

EMOM: 5x
10-15: Box Jumps/Step-Ups

100m Weighted Walking Lunges
-4x-
20: Wall Balls
25: Sit-ups
20: Slam Balls
200m: Sled RUN!


TUESDAY- no class

At-Home: For Time
100: Burpees
100: Sit-ups
100: Squats


WEDNESDAY

If this little guy can show up, so can you! Get your butt in after the 4th!

 

The SWEAT 5 Miler
Run 1 mile
Row 1 mile
Bike 1 mile
Row 1 mile
Run 1 mile

*Scaled Version: 800m*


THURSDAY

The happiest rower you ever did see

 

E2MOM: 4x
30 sec: Strict Pull-ups/3-5 sec: Negatives
20: American Swings

E2MOM: 4x
30 sec: Push-ups/Negatives
20: Slam Balls

E2MOM: 4x
30 sec: DB Push Press
8-10: Burpees

For Time:
40: Cals on Row
10: DB Snatches
30: Cals on Row
10: DB Snatches
20: Cals on Row
10: DB Snatches
10: Cals on Row
10: DB Snatches


FRIDAY

Hair Buns & Big Guns

 

E2MOM: 5x
10: Goblet Squats
10/12: Cals on Bike

E2MOM: 5x
10: DB Cleans
10/12: Cals on Rower

-4x-
100m: Sled Pushes
50m: Overhead Walking Lunges

-3x-
20: Wall Balls
10: Burpees
20: Heavy Russian Swings


SATURDAY

Bootys & Balls

 

Team SWEAT Challenge

5 minute AMRAPS; 2 min rest after each one

-Rounds, Cals and Points; add up for total number!

(1) Tire Flip, Hop Thru + 1: Incline Push-up

(2) 8: DB Thrusters & 6: Burpees

(3) Row for Calories

(4) 10: DB Snatches & 10: Sit-ups

(5) 200m Sandbag Sprints (5 points per sprint)

(6) 12: DB Front/Side Lat Raises & 10: Slam Balls

Week of 6.26.17

MONDAY

E90SecOM: 4x
6-8: Strict Pull-Ups or 5: 3-5 sec Negatives
6: Burpee Bar Touches

 E90SecOM: 4x
8-10: Push-Ups or 6: Negatives
15: Slam Balls

 E90SecOM: 4x
8-10: DB Strict Press
15: American Swings

15 min AMRAP
200m: Overhead Plate Run
20: Sit-Ups
10: DB Bicep Curls
20: Banded Pull-Aparts


 TUESDAY

800m Row or ½ mile

4x
50 feet: Overhead Walking Lunges
10: Burpee Box Jump Hop Overs
6: Pull-Ups/Ring Rows
10: DB Snatches
6: Push-Ups

-then-

100: American Swings
100: Sit-Ups
800m Row or ½ mile


 WEDNESDAY

1600m Row or 1 Mile Run

-then-

10.9.8.7.6.5.4.3.2.1
Wall Balls
Box Jumps
Pull-Ups/Ring Rows
DB Cleans

-then-

50: Cals on Bike


 THURSDAY

The SWEAT Chipper

100: Wall-Balls
90: Sit-Ups
80: American Swings
70: DB Push-Press
60: Burpees
50: Box Jumps
40: Push-Ups
30: Cals on Bike
20: DB Thrusters
10: Pull-Ups


 FRIDAY

6 Min “mini” AMRAP
5: Pull-Ups
15: Sit-Ups

(1 minute rest)

6 Min “mini” AMRAP
4: Partner Tire Flip
6: Incline Push-Up (on tire)

(1 minute rest)

6 Min “mini” AMRAP
10: DB Strict Press
30 sec: Weighted Plank 

(1 minute rest) 

800m Run/Row or 400m Run/Row
50: Burpees
800m Run/Row or 400m Run/Row


 SATURDAY Team Challenge

*count your reps/cals; total number equals score for team*

2 Rounds total of each mini AMRAP!

3 minute “mini” AMRAP
Wall Balls

3 minute “mini” AMRAP
Bike for Cals

3 minute “mini” AMRAP
Sit-Ups

3 minute “mini” AMRAP
Row for Cals

3 minute “mini” AMRAP
Battle Rope Slams