“ Onesies “
Athletes will select one from each station:
A) Weightlifting
- 1 Rep Heavy Strict Press
- 1 Rep Heavy Push Press
- 1 Rep Heavy Push Jerk
- Then -
B) Gymnastics
- Max Set of Pull-Ups
- Max Set of TTB
- Max Set of HSPU
- Then -
C) Conditioning
- :90 Max Cal Row
- :90 Max Cal Assault Bike
- :90 Max Burpees
“ SWEAT “
OTM x 25 (:50on / :10off)
Min 1) Max Cal Row
Min 2) Max Wallballs
Min 3) Max Calorie Bike
Min 4) Max Burpees
Min 5) Rest
A) Front Rack Lunges
5 x 6 - athletes may choose to ascend or stay across
- THEN -
B) “ Mission Control “
3 Rounds For Time:
21 Calorie Assault Bike
21 Slamballs (30/20)
21 OH Lunges (95,65)
” SWEAT “
AMRAP 18:
20 DB SA OH Lunges (10R / 10L)
20 Machine Calories
20 Slamballs
200m Run
“ Savage “ (All Classes)
800m Run
- Into -
50 DB Plank Rows (L&R = 1)
100 Push-Ups
150 KBS (53,35)
- Into -
800m Run
* * Athletes May Partition Reps As Desired * *
“ Socially Distant Van Damme “
A) From 0:00 - 6:00
30 Power Snatches (135,95)
- THEN -
B) From 6:00 - 12:00
30 Clean and Jerks (135,95)
- Then -
C) From 12:00 - 18:00
30 Thrusters (135,95)
- Then -
D) From 18:00 - 24:00
30 Ring Muscle-Ups
* * Athletes will choose ONE WEIGHT for all barbells * *
“ SWEAT “
AMRAP 25:
30 DB Push Press
15/12 Calorie Bike
200m Farmers Carry
15/12 Calorie Bike
30 DB Step-Ups
15/12 Calorie Bike
A) Back Squat
5 x 3^
- Performed on the 2:00 -
- THEN -
B) “Giant Unicorn”
With a 14:00 Clock
1,000m / 750m Row
30 Back Squats (155/105)
50 Abmat Sit-Ups
- Row Max Meters in remaining time
“ SWEAT “
For Time:
40-30-20-10-5 of:
Medball Squat Clean (20,10)
Burpee Over Med Ball
Medball Sit-Up (Same Weight as Medball SqCl)
A) Push Jerk
OTM X 6 = 3 Push Jerks @ 60-70% Across
- THEN -
OTM x 4 = 2 Push Jerks + :05 Hold In Catch @ 65-75% Across
- THEN -
10 Minutes To Establish a 1 Rep Heavy Push Jerk
B) “ Devil Dog”
For Time:
9-15-21-15-9 of:
Shoulder To Overhead (115,85)
* 30 Double Unders after each round
” SWEAT “
AMRAP 20:
With A Single DB:
3 Deadlifts + 3 Power Cleans + 3 Push Jerks + 3 OH Walking Lunge (R Leg) + 3 OH Walking Lunge (L Leg)
- Switch Arms and repeat the complex -
200m Run
“ Danny Phantom “
A) AMRAP 8:
15/12 Calorie Row
10 Deadlifts (225,155)
- Rest 4 Minutes -
B) AMRAP 8:
15/12 Cal Bike
10 TTB
“ SWEAT “
AMRAP 20:
10 Calorie Row
10 Calorie Bike
5-10-15-20…
Odd Object Deadlift (Heavy)
TTB
THE SWAMP WILL BE CLOSED TODAY BUT GIVE OUR @ HOME FITNESS WORKOUT A TRY! CHECK YOUR EMAILS FOR THE FULL VIRTUAL WHITEBOARD BREAKDOWN FOR SCALES AND MODIFICATIONS BASED ON EQUIPMENT.
" DB Chief "
5 x 3:00 AMRAPs
3 DB Power Cleans
6 Push-Ups
9 Air Squats
* Rest 1:00 Between Rounds *
- Only count full rounds towards score -
! After Party !
10 Round Tabata (:20on / :10off)
Even - Hollow Rocks
Odd - Flutter Kicks
“ Marina Bay “ (All Classes)
4 Rounds of:
PICK TWO of the following for time
400m Run
500m Row
1000m Bike
* Rest 3:00 After Each Round *
Athletes may choose any combination of two movements for time. This will play to the tune of “Boat Race” and each round should be a sprint. Athletes may choose to complete the same couplet each round or mix it up every time….the options are endless and so is the fitness!
“ Speal “
For Time:
100 KB Box Step Overs (35/25 x 2 & 24/20)
* * EMOM Including 0:00 = 5 Slamballs (30/20) * *
“ SWEAT “
OTM X 20:
Min 1) Max KBS
Min 2) Max Box Jump Overs
Min 3) Max Slamballs
Min 4) Rest
A) Thruster
Establish a 1RM in 15 Minutes (From The Floor)
- THEN -
B) “ No Doubt “
10 Rounds of:
8 Thrusters (95/65)
16 Abmat Sit-Ups
“ SWEAT “
10 Rounds of:
8 Odd Object Thrusters (DB/KB x 2)
16 Abmat Sit-Ups
- THEN -
” Coaches Choice Buy-Out “
A) Deadlift
5-5-3-3-1-1^
* Complete Lifts On The 2:30 *
- THEN -
B) “Killshot”
For Time:
21/18 Calorie Assault Bike
18 Deadlifts (155,105)
15 Bar Facing Burpees
18 Deadlifts (155,105)
21/18 Calorie Assault Bike
“ SWEAT “
AMRAP 25:
15 Calorie Assault Bike
12 Odd Object Deadlift (KB/DB x 2)
9 Burpee To Plate
* Rest 1:00 After Each Round *
“ I Am Legend “
With a 15:00 Clock:
1600m Run (1 Mile)
- In Remaining Time -
AMRAP:
5 Power Snatches (95,65)
10 Overhead Squats (95,65)
20 Double Unders
“ SWEAT “
With a 20:00 Clock
1600m Run (1 Mile)
- In Remaining Time -
20 DB Snatches
20 Plank Pull Throughs
20 Russian Twists (L&R = 1)
A) Push Press
OTM x 6:
3 Push Press @ 65-70% Across
- THEN -
9 Minutes to establish a heavy single
B) “ Oh My “
For Time:
50 Wallballs (20,14)
50 Cal Row
35 Wallballs
35 Cal Row
20 Wallballs
20 Cal Row
” SWEAT “
AMRAP 18:
10 Wallballs
10 Calorie Row
10 Weighted Sit-Ups
10 Double Unders (2x Singles)
20-20-20, 30-30-30, 40-40-40….
* Continue to climb by 10 reps until time is reached *
“ Brown Eyed Girl “
With a 20:00 Running Clock:
A) 10-8-6-4-2 of:
DB Devils Press (50/35 X 2)
Bar Over Burpees
- THEN -
B) Hang Squat Clean
- 1 Rep Max in remaining time
” SWEAT “
A) From 0-10:00
10-8-6-4-2 of:
Machine Cals
SA Devils Press
B) From 10-20:00
10-8-6-4-2 of:
Machine Cals
Burpees To Plate
C) From 20-30:00
10-8-6-4-2 of:
Machine Cals
Plate Ground To Overhead
“ Judge Dredd “ (All Classes)
AMRAP 25:
200m Farmer Carry (KB / DB x 2)
- Into -
3 Rounds of:
5 Strict Pull-Ups
5 V-Ups
5 Odd Object Deadlifts (KB / DB x 2)
* Athletes will complete an additional round after each 200m Carry *
“ Captain Nemo “
4 Rounds of:
1:00 Max Wallballs (20/14)
1:00 Max Assault Bike Cals
1:00 Max Slamballs (30/20)
1:00 Max Push Press (75/55)
1:00 Rest
* SWEAT will utilize Odd Object Push Press (KB/DB x 2) *
A) Power Snatch Complex
On The :90 x 6 Rounds
- 1 Hang Power Snatch + 1 Power Snatch
- THEN -
” Christabel “
3 Rounds For Time:
500m Row
12 Power Snatches (135,95)
21 Box Jumps (24,20)
” SWEAT “
AMRAP 22:
500m Row or 400m Run
20 Alternating DB Power Snatches
20 Box jumps
1:00 Wall-Sit
A) Squats
4 x 8 Ascending
- Athletes may choose between Front or Back Squats
- THEN -
B) “ Surfer On Acid “
3 RFT:
400m Run
21 Burpees
“ SWEAT “
A) 3 RFT:
400m Run
21 Burpees
- THEN -
B) OTM x 12 (:50 of work / :10 of rest)
Min 1) Plank Transfers
Min 2) Side Plank Right
Min 3) Flutter Kicks
Min 4) Side Plank Left
“ Down By The River “ (All Classes)
2 Rounds of:
A) AMRAP 4:
500m Row
Max DB Step Overs (50x35 x 2 & 24”/20”)
- Rest 2:00 -
B) AMRAP 4:
500m Row
Max TTB in remaining time
- Rest 2:00 -
