A) 3-Position Power Clean
12 Minutes to establish a heavy complex ( Hip, Hang, Floor)
- THEN -
B) “ Ruby Tuesday “
For Time
800m Run
80 Double Unders
8 Power Cleans (225,155)
400m Run
40 Double Unders
4 Power Cleans (225,155)
200m Run
20 Double Unders
2 Power Cleans (225,155)
“ SWEAT “
AMRAP 16
400m Run
40 Double Unders
20 SA DB Hang Power Cleans (10R / 10L)
" Baptism By Fire " (All Classes)
With An 18:00 Clock:
800m Run
21 DB Box Step Overs (50/35 x 2, 24/20)
400m Run
15 DB Box Step Overs
200m Run
9 DB Box Step Overs
- In Remaining Time -
Max SA Devils Press (50/35)
* Devils Press will alternate arms every rep *
“ Springboard “ (All Classes)
5 RFT:
200m Run
5 Burpee Box Jumps (24,20)
200m Run
20 SA DB Hang Clean And Jerks (50,35) (10R / 10L)
200m Run
5 Burpee Box Jumps
A) Push Press
6 x 3 Ascending
- Into-
B) " Strict Press Biathlon "
800m Run
21 Unbroken Strict Presses (95,65)
800m Run
18 Unbroken Strict Presses (95,65)
800m Run
15 Unbroken Strict Presses
* 200m Run Penalty anytime you break
“ SWEAT “
5 Rounds of:
400m Run
15 SA DB Strict Press Right
15 Slam Balls (30,20)
15 SA DB Strict Press Left
“ Puppy Chow “
In a 20 Minute Window:
1-2-3-4-5….
Power Cleans (185,135)
Front Squat (185, 135)
- Minutes 0-10 = 200m Run
- Minute 10-20 = 400m Run
* Continue to add 1 rep to each round until time is reached *
”SWEAT”
AMRAP 20:
2 Rounds of
10 Double DB Power Cleans
10 Double DB Front Squats
200m Run
- Into -
2 Rounds of
20 Double DB Power Cleans
20 Double DB Front Squats
400m Run
A) Hang Snatch
On The :90 x 6 Rounds
3 Hang Snatches (Ascending)
- THEN -
B) “ Road Randy “
For Time:
800m Run
35 Hang Power Snatch (75,55)
400m Run
25 Hang Power Snatch
200m Run
15 Hang Power Snatch
” SWEAT “
AMRAP 18:
30 Alternating DB Snatch
200m Run
30 Abmat Sit-Ups
200m Run
30 Jumping Lunges
“ Omaha “
For Time:
3 Rounds of
200m Run (Rest :30)
400m Run (Rest 1:00)
800m Run (Rest 2:00)
* Sunday’s Outdoor Classes will meet @ The Track *
“ Blue 42 “
AMRAP 20:
10 HR Push-Ups
20 Plank Pull Throughs
30 Goblet Squats
200m Odd Object Run
“ Swelter ”
For Time:
800m Run
10 Tuck Kick-Outs
10 Odd Object Squat Cleans
400m Run
20 Tuck Kick-Outs
20 Odd Object Squat Cleans
200m Run
30 Tuck Kick-Outs
30 Odd Object Squat Cleans
“ Mercy ”
AMRAP 20:
200m Run
30 Alternating SA DB Hang Clean And Jerk
20 V-Ups
10 DB Facing Burpees
“ The Air Up There “
5 Rounds of
AMRAP 2:
200m Run
- Max Reps
* Rest 1:00 Between Rounds *
Rounds 1-3-5 = Single Arm DB OHS
Rounds 2-4 = Single Arm OH Lunges
" Kevlar "
AMRAP 18:
5 DB Row Right
10 Push-Ups
5 DB Row Left
10 Air Squat
200m Run
" Good Vibes Only "
AMRAP 25:
60 DB Hang Cleans (Alternate 15's)
40 Front Rack Step Back Lunges
200m Run
40 Hollow Rocks
60 DB Rows ( Alternate 15's)
RX = 50/35
— There will be a non running scale available —
“ Tit For Tat ”
Teams of 2
AMRAP 12:
200m Run
7 C2B Pull-Ups
7 Front Squats (135,95)
- Rest 3 Minutes -
AMRAP 12:
200m Run
7 TTB
7 Front Squats (135,95)
* Partners will alternate full rounds *
* * SWEAT will complete DB / KB Front Squats * *
A) “ Miracle-Grow “ (All Classes)
5 RFT:
200m Run
15/12 Calorie Assault Bike
12 Strict HSPU
B) Coaches Choice Buy-Out
A) 3-Position Snatch
Establish a moderate 3-Position Snatch complex for the day (Pockets - Hang-Floor)
- THEN -
B) “Riled Up Randy”
For Time:
75 Hang Snatches (75,55)
* 200m Penalty run every break *
“ Panic At The Disco ” (All Classes)
AMRAP 18:
200m Run
5 Wall Walks
200m Run
20 SA DB Clean and Jerks (10 Right / 10 Left) (50,35)
200m Run
20 Machine Cals (Athletes Choice)
“ Monkeying Around ” (All Classes)
Teams of 2
AMRAP 24:
200m Run
16 DB Hang Clean & Jerks (8R / 8L, 50/35)
8 Chest To Bar Pull-Ups
* Athletes Alternate Full Rounds *
Read More“ SWEAT ”
A) AMRAP 6:
15/12 Cal Bike
15 Abmat Sit-Ups
- Rest 2 Minutes -
B) AMRAP 6:
15/12 Cal Row
15 HR Push-Ups
- Rest 2 Minutes -
C) AMRAP 6:
200m Run
15 Front Rack Lunges
A) Bench Press
Establish a heavy double
- Then -
B) “ Hot Fries ”
For Time:
500M Row
400m Run
30 Burpees
250m Row
200m Run
15 Burpees
A) Deadlift
20-15-10-10
* One weight across for all sets, Rest 2 Mins between sets
- THEN -
B) “Meter Maid”
For Time:
200 Meter Run + 27 Wallballs (20/14) + 27 Box Jumps (24/20)
200 Meter Run + 21 Wallballs (20/14) + 21 Box Jumps (24/20)
200 Meter Run + 15 Wallballs (20/14) + 15 Box Jumps (24/20)
200 Meter Run + 9 Wallballs (20/14) + 9 Box Jumps (24/20)
” SWEAT “
AMRAP 18:
200m Run + 3 Wallballs + 3 Burpee Box Jumps
200m Run + 6 Wallballs + 6 Burpee Box Jumps
200m Run + 9 Wallballs + 9 Burpee Box Jumps
200m Run + 12 Wallballs + 12 Burpee Box Jumps….
* Continue to add 3 Wallballs and 3 Burpee Box Jumps per round until time is reached *
