“ 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!
“ Road Warrior “
AMRAP 20:
30 Power Snatches (75,55)
1,000m Bike or 500m Row (Athletes Choice)
30 Power Snatches (95,65)
1,000m Bike or 500m Row (Athletes Choice)
30 Power Snatches (115,85)
1,000m Bike or 500m Row (Athletes Choice)
30 Power Snatches (135,95)
1,000m Bike or 500m Row (Athletes Choice)
AMRAP Power Snatches @ 155/105
” SWEAT “
AMRAP 18:
30 DB Snatches (Alternating)
30 Abmat Sit-Ups
1,000m Bike or 500m Row (Athletes Choice)
A) Pause Overhead Squat
5 x 3 ^ (:05 pause in bottom)
- THEN -
B) “ Hustle and Flow ”
For Time:
30 Burpees
500m Row
1000m Bike
” SWEAT ”
5 Movement Tabata (8 Rounds each of :20on / :10off)
A) Burpees
B) Calorie Row
C) KBS
D) Calorie Bike
E) Weighted Sit-Ups
* Rest 1 Minute Between Rounds *
“ Steamed “ (All Classes)
For Time:
1,000m Bike + 15 TTB + 2 Deadlift
1,000m Bike + 15 TTB + 4 Deadlift
1,000m Bike + 15 TTB + 6 Deadlift
1,000m Bike + 15 TTB + 8 Deadlift
1,000m Bike + 15 TTB + 10 Deadlift
RX = 275/185
“ Chernobyl ” (ALL CLASSES)
AMRAP 4:
500m Row
Max TTB in remaining time
- Rest 2 Minutes -
AMRAP 4:
1,000m Bike
Max Muscle Ups in remaining time
- Rest 2 Minutes -
AMRAP 4:
500m Row
Max TTB in remaining time
- Rest 2 Minutes -
AMRAP 4:
1,000m Bike
Max Muscle Ups in remaining time
* Score = Total TTB / Total Muscle-Ups *
“ The Nights Watch ”
AMRAP 20:
400m Run / 500m Row / 1000m Bike (Select One)
20 Power Snatch (75,55)
20 Box Jump Overs (24,20)
20 SDLHP (75,55)
