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)
“ 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 *
“ Guess Who “
For Time:
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
- Round 1 @ 115/85
- Round 2 @ 135/95
- Round 3 @ 155/105
* * Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks * *
” SWEAT “
AMRAP 18:
1,000m Row
30 DB Deadlifts
20 DB Front Squats
10 DB Burpees
* All movements performed with 2 x Dumbbells *
“ Average Triple 3’s “ (All Classes)
3 RFT:
1,000m Row
100 Double Unders
1,000m Run
" SWEAT "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station
” The Gauntlet “
With a 7 minute Clock for each of the following:
A) 800M Run - Max C2B Pull-Ups with remaining time
B) 1,000m Row - Max Thrusters (95,65) with remaining time
C) 2,000m Bike - Max Burpees with remaining time
* 2 Minute rest between each station *
“ SWEAT “
A) Max Distance Row
B) Max Distance Bike
C) Max Rounds of 7 Push-Ups + 7 V-Ups + 7 Air Squats
- Round 1 = 3:00 at each station
- Round 2 = 2:30 at each station
- Round 3 = 2:00 at each station
* Rest equal amount after full rounds *
A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats + 3 Push Press
- THEN -
B) “ Sweet Chin Music “
For Time:
1,000m Row
50/40 Calorie Assault Bike
“ 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)
A) Push Press
4 x 5 ^
- Then -
B) “ Freakshow “
1000m Row
- Into -
21-15-9:
KBS (70,53)
Goblet Squats (70,53)
- Into -
800m Run
” SWEAT “
AMRAP 18
10 Burpees
20 Calorie Row
30 Goblet Squats
40 KBS
“ Soaked ”
For Time:
1,000m Row
- Into -
30 Power Snatches / 15 Burpee Box Jump Overs
20 Power Snatches / 10 Burpee Box Jump Overs
10 Power Snatches / 5 Burpee Box Jump Overs
Power Snatch = 75/55
Box = 24/20
” SWEAT “
Teams of 2
AMRAP 24:
80 DB Snatches
20 Burpee Box Jump Overs
80 Wall Balls
20 Burpee Box Jump Overs
* Split reps as needed *
“ 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
A) “ Gouda ”
For Time:
1,000m Row
75 KBS (53,35)
50 Abmat Sit-Ups
25 C2B Pull-Ups
- Then -
B) 12 Round Tabata
Even Rounds = Hollow Rocks / Hollow Holds
Odd Rounds = Arch Rocks / Superman Holds
“ SWEAT ”
AMRAP 18:
250m Row / 10 KBS / 5 C2B Pull-Ups
500m Row / 20 KBS / C2B 10 Pull-Ups
750m Row / 30 KBS / C2B 15 Pull-Ups….
* Continue to add 250m + 10 KBS + 5 C2B Pull-Ups every round until time is reached *
A) Back Squat
Work to a heavy 5 for the day
- THEN -
B) “ Jacquelyn ”
1,000m Row
50 Wallballs (20,14)
30 TTB
” SWEAT ”
AMRAP 22:
Row = 250m - 500m - 750m - 1000m…
Wallballs = 10 - 20 - 30 - 40…
TTB = 5 - 10 - 15 - 20…
* Bike = 2x Distance *
“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
“ SWEAT “
OTM X 24
A) Max Weighted Step Ups
B) Max Russian Twists
C) Max Pull-Ups
D) Rest
A) Bench Press
5 x 8^
- Then -
B) “ Snow Bowl “
With a 9 Minute Clock
1,000m Row
- In Remaining Time -
Max Reps Gymnastics Choice
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
“ Statler And Waldorf “
Teams of 2
For Time:
2000 Meter Row
100 Weighted Box Step Ups (53/35 KB or 50/35 DB) (24,20)
1000 Meter Row
50 Weighted Box Step Ups
500 Meter Row
25 Weighted Box Step Ups
*switch every 250 Meters on the rower*
“ SWEAT “
6 Rounds of :40 On / :20
- Jump Squats
- Burpees
- Medball Sit-Ups (20,14)
- Cal Row
- - Rest 1 Minute Between Movements - -
A) Back Squat Waves
5-3-1 / 5-3-1 / 5-3-1
- Then -
B) “ GO! GO!! GO! “
For Time:
1,000m Row
- Rest 1 Min -
500m Row
“ Ladies Choice “
Athletes Will select one of the following:
A) “ Karen”
150 Wall Balls For Time (20,14)
- OR -
B) “ Fran “
For Time:
21-15-9:
Thrusters (95,65)
Pull-Ups
- OR -
C) “ Jackie “
For Time:
1,000m Row
50 Thrusters (45)
30 Pull-Ups
“ SWEAT “ (6AM / 6PM)
5 Rounds of:
1 Min Max Jump Squats
1 Min Max Plate To Overhead
1 Min Max In and Out Plate Hops
1 Min Max Weighted Abmat Sit-Ups
1 Min Rest
“Go Fish”
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (155/105)
15 Bar Facing Burpees
9 Push Jerks (155/105)
