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505 East Street, Pittsfield, MA 01201
18.4 - 03-16-18
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Time cap: 9 minutes
Stronger Swagger - 03-15-18
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
15/10 Calorie Bike/Row after each round

Lasting Legend - 03-14-18
Clean Complex: Every 1:30 x 6(climbing)
1 Power Clean + 1 Squat Clean

3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Bolder Bearglove - 03-13-18
Power Snatch: 2 Reps Every 1:15 x 8 (climbing)

For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
35/25 Calorie Bike


Steel Courage - 03-12-18
4 Minute AMRAP:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups
*Rest 4 minutes
4 Minute AMRAP:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar
*Rest 4 minutes
4 Minute AMRAP:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Oat of this Swirled - 03-11-18
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3:00

Milk and Cookies - 03-10-18
Teams of 3
20 Minute AMRAP:
12/9 Calorie Bike
8 Burpees
4 Clean and Jerks (115/85)*

*Relay style. Every 6 rounds, weight increases by (20/10).

18.3 - 03-09-18
18.3
NO 5:30 or 6:30 CLASS!! New York Super Fudge Chunk - 03-08-18
30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints

Blondie Ambition - 03-07-18
3 Minute AMRAP:
21/15 Calorie Row
21 Lateral Burpees Over Rower
Max Overhead Squats (75/55)
*Rest 3 minutes
3 Minute AMRAP:
18/13 Calorie Row
18 Lateral Burpees Over Rower
Max Overhead Squats (95/65)
*Rest 3 minutes
3 Minute AMRAP:
15/11 Calorie Row
15 Lateral Burpees Over Rower
Max Overhead Squats (115/75)
*Rest 3 minutes
3 Minute AMRAP:
12/9 Calorie Row
12 Lateral Burpees Over Rower
Max Overhead Squats (135/95)

One Sweet World - 03-06-18
Hang Squat Clean: 1 Rep EMOM x 8 (climbing)

15 Minute AMRAP:
15 Hang Power Cleans (135/95)
20/15 Calorie Bike
15 Chest to Bar Pull-ups
60 Double Unders


Phish Food - 03-05-18
Deadlift: 3 Reps Every 1:30 x 8 (climbing)

7 Minute AMRAP:
Wallballs (20/14)
*EMOM 5 Deadlifts (225/155)


Tonight Dough - 03-04-18
3 Rounds:
3 Minute AMRAP:
Calorie Bike
2 Minute AMRAP:
Power Snatches (95/65)
1 Minute AMRAP:
CTB Pull-Ups
*Rest 2:00 between rounds.

Half Baked - 03-03-18
Clean & Jerk Complex: Every 1:30 x 8 (climbing)
2 Squat Cleans + 1 Jerk

Teams of 2
15 Minute AMRAP:
100 Lateral Barbell Burpees
200 Double Unders
60 Clusters (115/75)

18.2 - 03-02-18
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

and

Workout 18.2a
1-rep-max clean
Chubby Hubby - 03-01-18
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

Chunky Monkey - 02-28-18
18 Minute AMRAP:
12/9 Calorie Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar



Cherry Garcia - 02-27-18
Push Press: 3 Reps Every 1:30 x 6 (climbing)

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/75)
40 Kettlebell Swings (53/35)
50/35 Calorie Row


Elizabeth - 02-26-18
Squat Clean: 1 Rep EMOM x 9 (climbing)


21-15-9:
Squat Cleans (135/95)
Ring Dips

Hockey - 02-25-18
20 Minute AMRAP:
20 Med-Ball Cleans 20/14
60 Double-Unders



Ice Dance - 02-24-18
Teams of 3
25 Minute AMRAP:
100/75 Calorie Bike
75 Thrusters (95/65)
10 Rope Climbs
100/75 Calorie Bike
75 Power Snatches (115/75)
10 Rope Climbs
100/75 Calorie Bike
75 Clean and Jerks (135/95)
10 Rope Climbs
150/100 Calorie Schwinn Bike


18.1 - 02-23-18
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Snowboard - 02-22-18
10 Minute AMRAP:
20 Jumping Jacks
10 Push Ups
20 Jumping Lunges
10 Pull-Ups/Ring Rows
20 High Knees
10 Air Squats
*Rest 5 Minutes
15 Minutes AMRAP:
15 Calorie Row
15 DB Goblet Squats (Moderate Load)
15 Burpee Over Rower
*Rest 5 Minutes
AlternatingTabata:
8 Rounds (3:50 total) 20 seconds Work / 10 seconds Rest
Scissor Kicks
Hollow Rocks

Ski Jump - 02-21-18
Squat Complex: Every 1:30 x 6 (climbing)
1 Front Squat + 3 Back Squats

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/75)


Speedskating - 02-20-18
3 Minute AMRAP:
24 Box Jump Overs (24/20)
18/12 Calorie Bike
Max Power Cleans (115/75)
*Rest 3 minutes
3 Minute AMRAP:
21 Box Jump Overs (24/20)
15/10 Calorie Bike
Max Power Cleans (135/95)
*Rest 3 minutes
3 Minute AMRAP:
18 Box Jump Overs (24/20)
12/9 Calorie Bike
Max Power Cleans (155/105)
*Rest 3 minutes
3 Minute AMRAP:
15 Box Jump Overs (24/20)
10/7 Calorie Bike
Max Power Cleans (185/135)


Short Track - 02-19-18
Overhead Squat: 1 Rep Every 1:30 x 8 (climbing)

9-15-21:
Chest to Bar Pull-ups
Lateral Barbell Burpees
Overhead Squats (95/65)


Skeleton - 02-18-18
10 Minute AMRAP:
5 Push-Ups
10 Jumping Pull-Ups
15 Air Squats
30 Jumping Jacks
*Rest 5 Minute
10 Minute AMRAP:
15 Dumbbell Power Cleans 40’s/25’s
15 Lateral Burpee Over Dumbbell
15 Dumbbell Front Squat 40’s/25’s
*Rest 5 Minutes
10 Minute AMRAP:
5 Box Jumps 30”/24”
10 Strict Pull Ups or Ring Rows
15 Ring Dips

Biathalon - 02-17-18
Lunge, Push Press Complex: Every 1:30 x 8 (climbing)
6 Front Rack forward Lunges + 3 Push Press

Teams of 2
10 Minute AMRAP:
3 Deadlifts 275/185
7 Push Press 115/75
*Complete a full round before switching with your partner.


Nordic Combine - 02-16-18
“OPEN TEST”
20 Minute AMRAP:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups


Bobsled - 02-15-18
Walking Lunges: 10 Minutes to build to a Heavy 50’ Walking Lunge

For Time:
40/30 Calorie Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
25/20 Calorie Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
15/10 Calorie Bike

Curling - 02-14-18
3-Position Power Clean: Every 1:30 x 8 (climbimg)

3 Rounds:
15 Hang Power Cleans (115/75)
15 Lateral Barbell Burpees

Slopestyle - 02-13-18
For Time:
21-15-9:
Wallballs (20/14)
Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)



Luge - 02-12-18
3 Round Snatch Wave: 1 Rep EMOM x 3, Rest 1 Minute

For Time:
30 Pull Ups
40/30 Calorie Row
50 Box Jump Overs 24”20”
60 Alternating DB Snatch 50/35


Hail Mary - 02-11-18
10 Minute AMRAP:
15/10 Calorie Row
10 Air Squats
5 Push-Ups to Down Dog
*Rest 3 Minute
15 Minutes AMRAP:
20/15 Calorie Row
20 Hang Dumbbell Squat Cleans 35/20
20 Push-Ups on the Dumbells
*Rest 3 Minutes
EMOM x 10:
Even: 40 second Weighted Sit-Ups 20/14
Odd: 40 second WallBalls 20/14

Fumble - 02-10-18
Teams of 3
25 Minute AMRAP:
240/170 Calorie Assault Bike
120 Chest to Bar Pull-Ups
60 Power Clean and Jerks (115/75)
50 Power Clean and Jerks (135/95)
40 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
20 Power Clean and Jerks (205/145)

Quarterback Sneak - 02-09-18
13 Minute AMRAP:
70 Alternating DB Snatches (50/35)
60 Wallballs (20/14) *Females to a 9′ Target
50 Calorie Row
40 Handstand Pushups


Cash Out:
Every 3 Minutes x 4
10 Ring Dips
7 DB Waiter Squats, each side
10 DB Box Step-Ups, 20″


Unnecessary Roughness - 02-08-18
Sumo Deadlift: 3 Reps Every 1:30 x 7 (climbing)

Teams of 3
20 Minute AMRAP:
7 Kettlebell Swings (70/53)
150ft Shuttle Sprint
7/5 Calorie Assault Bike
150ft Shuttle Sprint
If using an AirDyne today, complete 10/7 calories

Instant Replay - 02-07-18
5 Minute AMRAP:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24”/20”)
*Rest 5 Minutes
5 Minute AMRAP:
Buy In: 100 Double Unders
8 Front Squats (115/75)
4 Burpee Box Jump Overs (24”/20”)
*Rest 5 Minutes
5 Minute AMRAP:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24”/20”)


Touchdown - 02-06-18
Squat Clean and Jerks: 1 Rep EMOM x 7 (climbing)

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

First in Goal - 02-05-18
Back Squats: 5 Reps Every 2 Minutes x 5 (climbing)

3 Rounds:
50 Air Squats
35 Pushups
20 Calorie Row


Oatmeal Raisin - 02-04-18
10 Minute AMRAP:
10 Calorie Row
10 Hanging Knee Raises
10 Medball Front Squats
10 Medball Push Press
*Rest 5 Minutes:
20 Minutes AMRAP:
20 Calorie Row
20 Alternating Dumbbell Snatch 70/50
20 Box Jumps
*Rest 5 Minutes:
EMOM x 10:
Minute 1: 15 WalBalls 20/14
Minute 2: 15 Burpees

Team "Lyon" - 02-03-18
Teams of 2
10 Rounds:
7 Squat Cleans 165/115
7 Push Jerks 165/115
7 Burpee Chest-to-Bar Pull-Ups
*Alternate full rounds with your partner.

Peanut Butter - 02-02-18
For Time:
21 – 15 – 9:
Calories Bike
Thrusters (95/65)
Directly into…
15 – 12 – 9:
Calories Row
Hang Squat Cleans (95/65)
Directly into…
12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)

Snickerdoodle - 02-01-18
Teams of 2:
20 Minute AMRAP:
3 Kettlebell Swings (53/35), 3 Box Jump Overs (24”/20”), 3 Wallballs (20/14)
6 Kettlebell Swings (53/35), 6 Box Jump Overs (24”/20”), 6 Wallballs (20/14)
9 Kettlebell Swings (53/35), 9 Box Jump Overs (24”/20”), 9 Wallballs (20/14)

Alternating full rounds with your partner. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Score today is total reps.




Marston - 01-31-18
20 Minute AMRAP:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell-Facing Burpees

Chocolate Chip - 01-30-18
5 x 4:00 On / 4:00 Off:
30/20 Calorie Row
20/14 Calorie Bike
Max 10 Meter Shuttle Sprints in time remaining.


Ginger Snap - 01-29-18
Hang Squat Snatch: EMOM x 9 (climbing)

9 Minute AMRAP:
10 Hang Squat Snatches (75/55)
30 Double Unders

Sausage Pizza - 01-28-18
EMOM x 10:
Even: 15 KettleBell Swings 53/35
Odd: 10 Burpee
*Rest 5 Minutes
15 Minute AMRAP:
Row 250m
10 Dumbbell Snatch Right Arm 50/35
10 Hand Release Push Ups
10 Dumbbell Snatch Left Arm 50/35
10 Hand Release Push Ups
*Rest 5 Minutes
10 Minute AMRAP:
30 Air Squats
15 Dumbbell Step Ups 20" Box

Starburst - 01-27-18
Teams of 3:
25 Minute AMRAP:
100 Calorie Row
100 Deadlifts 135/95
80 Calorie Row
80 Hang Power Cleans 135/95
60 Calorie Row
60 Front Squats 135/95
40 Calorie Row
40 Push Jerks 135/95
20 Calorie Row
20 Clusters 135/95

Raspberry Pie - 01-26-18
Teams of 3:
20 Minute AMRAP:
50 Strict Pull-Ups
75 Bench Press (135/95)
70/50 Calorie Bike


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