“ Bucket List “ ALL CLASSES
Teams of 2
For Time (30:00 CAP):
1,000m Row + 50 DB Snatches + 10 Burpees to 6” Target
1,000m Row + 40 DB Snatches + 20 Burpees to 6” Target
1,000m Row + 30 DB Snatches + 30 Burpees to 6” Target
1,000m Row + 20 DB Snatches + 40 Burpees to 6” Target
1,000m Row + 10 DB Snatches + 50 Burpees to 6” Target
* Athletes will rotate every 250m on the row / Divide DB and Burpee reps as needed *
“ Average Triple 3’s “ (All Classes)
3 RFT:
1,000m Row
100 Double Unders
1,000m Run
“ Road To El Dorado “
Teams of 2
For Time:
1,000m Row
50 Strict Press (95,65)
50 Box Jump Overs (24,20)
200m Farmers Carry (70, 54)
1,000m Row
40 Strict Press
40 Box Jump Overs
200m Farmers Carry
1,000m Row
30 Strict Press
30 Box Jump Overs
200m Farmers Carry
* Partition reps as needed *
* * SWEAT Class will perform HR Push-Ups instead of Strict Press * *
A) “ABSolute Midline Madness” (All Classes)
3 Rounds, Not For Time:
10 Extended V-Ups
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 PVC Good Mornings
60 Second Elbow Plank Hold
- THEN -
B) Time Trial (All Classes)
1,000m Row For Time (Blind)
“ GRIND ” (All Classes)
With a Running Clock:
A) In a 7 Minute Window:
- 1,000m Row Buy-In
- Max TTB in remaining time
- Rest 2 Minutes -
B) In a 7 Minute Window:
- 100 KBS (53,35)
- Max Goblet Squats in remaining time
- Rest 2 Minutes -
C) In a 7 Minute Window:
- 1600m Bike
- Max Burpees in remaining time
“ Dreamworks ”
For Time:
1,000m Row
30 Clean & Jerks (155,105)
50 Burpees
” SWEAT ”
AMRAP 20
KBS
Weighted Step Ups
Burpees
5/5/5, 10/110/10, 15/15/15, 20/20/20 etc…. Continue climbing by 5 reps each round
“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
“ SWEAT “
For Time:
50 Medball Squat Cleans
100 Double Unders
25 Burpees To Target
40 Medball Squat Cleans
75 Double Unders
20 Burpees To Target
30 Medball Squat Cleans
50 Double Unders
15 Burpees To Target
20 Medball Squat Cleans
25 Double Unders
10 Burpees To Target
A) Squat Clean Thruster
- Establish a moderate single
- Then -
B) “ Loki “
For Time:
1,000m Row
- Into -
60 Thrusters (95,65)
* 7 Bar Facing Burpees every break *
” SWEAT “
5 RFT:
500m Row
30 Medball Thrusters
30 Box Jumps
“Wasabi”
For Time:
1,000 Meter Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees
" SWEAT "
Teams of 2
For Time:
1600m Row
150 Double Unders
80 Weighted Step Ups
150 Double Unders
1600m Row
A) Thruster
Establish a 5 Rep Heavy
- THEN -
B) " Burping Jackie "
For Time:
1,000m Row
50 Thrusters (45,35)
30 Bar Over Burpees
A) Front Squat - 5X8^
- THEN -
B) " Three Quarter Circle "
FT:
1,000m Row
75 DU
400m Run
75 DU
1,000m Row
" SWEAT "
With a Running Clock:
Minute 0 - 7: 1,000m Row / Max Burpees in remaining time
Minute 7 - 14: 800m Run / Max Plate Ground To Overhead in remaining time
Minute 14 - 21: 1,000m Row / Max Wall Balls in remaining time
Minute 21 - 28: 800m Run / Max KBS in remaining time
" Sound The Alarm "
For Time
1,000m Row
- Into -
7 Rounds of "Bergeron Beep Test"
* 1 Round of "Bergeron Beep Test" = 7 Thrusters (75,55), 7 Pull-Ups, 7 Burpees
" The Full Monty "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Double Unders with remaining time
B) 800m Run - Max Med Ball Thrusters (20,14) with remaining time
C) 100 KBS ( 53,35) - Max Burpees with remaining time
* 2 minute rest between each station *
Read More“T1000”
1,000m Run
40 Pull-Ups
30 Thrusters (95/65)
20 Calorie Row
