Wednesday 2014.04.30

The Sweet Angels  Sweat Angles Sweat Angels, a Solidarity team consisting of  Mimi, Elise, Emily & Becky competed in the Revici River Ruckus this past weekend in Asheville, North Carolina. They had an impressive 10th place finish in a field of 30 teams. It was a very tight field among the top 10 teams with mere single digit repetitions and seconds separating their placements.

Most satisfying however was their virtually flawless performance. The Sweat Angels put in the necessary hard work and came to game day prepared. They executed their strategies with calculated efficiency and intensity. Training is when we improve our fitness, and competition is where we demonstrate it. These ladies can be proud that they made a an awesome display of what they are capable of.


1) 3RM Push Press

2a) 3×16 Chinese Dumbbell Rows (8L/8R)

2b) 2×3 Push Press @90% of 1


Teams of two, alternating movements, as many rounds as possible in 18 minutes:

  • Calorie Row (30/20)
  • 20 Wall Ball (20/15)
  • 15 Pull Ups


Tuesday 2014.04.29


With a continuously running 20 minute clock:

1) 10 minutes to work up to a heavy hang snatch

2) 10 minutes to work up to a heavy hang clean

1) 10 minutes to make 3 attempts at a 1 rep max snatch for the day*

2) 10 minutes to make 3 attempts at a 1 rep max clean & jerk for the day*

*Before working up state what your opening lift will be and this must be your first lift. You get three total lifts including the first. If you complete a lift successfully you have the option to go up in weight. If you miss any lift you must retake that same weight again, using another of your attempts. Record weight for each attempt and if made or failed.


3 Rounds for time:

  • 50 Double Unders
  • 20 Kettlebell Snatches (53/35)
  • 10 Burpees

1o minute time limit


Monday 2014.04.28


Ever drags.



1) Back Squat 3×5 (+0-5 lbs from last workout*)
2) Press 3×5 (+0-2.5 lbs)


1) Back Squat 4×5 (+0-5 lbs)
2) Press 4×5 (+0-2.5 lbs)

*Add between zero and five pounds to your last 3×5 or 4×5. 


7 Minutes, as many rounds as possible:

  • 6 Dumbbell Walking Lunges (40-60%/ 30-40% BW)
  • 2 Man Makers

Saturday 2013.04.26


Max masters the rope on his first try!



Weighted Planks, :30 – :30 – :30 – :30 – :30


Tabata Double Unders
Rest :30
Tabata Burpees
Rest :30
Tabata AbMat Sit Ups
Rest :30
Tabata Air Squats

We are excited to announce our first ever evening Boot Camp! This one will be Kettlebell intensive. More information and sign up here.


1) Fitness: 2 Hang Cleans + 1 Jerk (utilize a proper clean deadlift from ground)

Performance: 2RM Clean & Jerk

2) 3×5 Pendlay Rows AHAP




  • Cleans*
  • Ring Dips

We are allowing power cleans