“ 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!
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
“Do It To It” (ALL CLASSES)
Teams of 2
For Time:
400m Run (Both Athletes)
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
RX = 155/105
Athletes will alternate full movements on rounds of "DT"
* * SWEAT will utilize Double DB/KB * *
DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder To Overhead
“ Elevating Nancy “
For Time:
400m Run
21 OHS (75,55)
400m Run
18 OHS (95,65)
400m Run
15 OHS (115,85)
400m Run
12 OHS (135,95)
400m Run
9 OHS (155,105)
“ SWEAT “
5 Rounds For Time:
400m Run
20 KBS
20 OH Plate Lunges
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)
A) Back Squats
3 x 8 @ 70%
2 x 6 @ 75%
2 x 4 @ 80%
* On the 2:30 *
- THEN -
B) “ Cruise Missile “
For Time:
400m Run
50/35 Calorie Assault Bike
400m Run
” SWEAT “
On The 4:00 x 7 Rounds
400m Run
12/9 Calorie Assault Bike
* Rest remaining time *
“ Brain Freeze “ (All Classes)
5 RFT:
400m Run
25 ABMSU
20 HR Push-Ups
15 Box Jumps (24,20)
" 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 *
“ Purple Rain “ (All Classes)
Teams of 2
AMRAP 25:
Partner 1 = 400m Run
Partner 2 = 7-5-3 of:
Hang Power Clean (95,65)
Shoulder To Overhead (95,65)
TTB
* Partners will rotate after BOTH athletes finish the assigned work
* * Sweat will utilize DB cleans and S2OH * *
“Wonton Soup “ (All Classes)
AMRAP 30:
400m Run / 800m Bike
30 Abmat Sit-Ups
20 Slamballs (AC)
10 Tall Box Jumps (30,20)
* Athletes will alternate each round between the bike and the run *
“ Nuclear Pepper “ (All Classes)
AMRAP 25:
500m Row
20 Box Jumps (30,24)
40 Abmat Sit-Ups
400m Run
“ Burnout “ (All Classes)
For Time:
30 Calorie Assault Bike
30 Calorie Row
400m Run
30 Deadlifts (225,155)
400m Run
30 Calorie Row
30 Calorie Assault Bike
* * SWEAT will utilize double KB DL * *
- Then -
”Coaches Choice Buy-Out”
“ 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
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique
Read More“ Snow White “
3 Rounds For Time:
400m Run
30 SA DB Snatches
40 Abmat Sit-Ups
50 Double Unders
* The Outdoor Workout Will Be A Different Workout *
A) “ Rapunzel “
4 Rounds For Time:
400m Run
35 Abmat Sit-Ups
B) Buy-Out
OTM x 9 (:50 of work / :10 of rest )
1) Wall Sit
2) Alternating Side Lunges (Weighted Optional)
3) Weighted Good Mornings
“ 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 *
“ Quack “
3 Rounds For Time::
400m Run
21 Front Squats (115/85, Odd Object)
12 Sumo Deadlift High Pulls (115/85, Odd Object Row)
“ Slider ”
For Time
3 Rounds of
200m Run
10 Hang DB Clean And Jerks (Alternating)
10 Alternating Single Leg V-Ups
- Into -
2 Rounds of
400m Run
20 Hang DB Clean and Jerks (Alternating)
20 Russian Twists ( L + R = 1 )
- Into -
1 Round of
800m Run
40 DB Hang Clean and Jerks (Alternating)
40 Plank Pull Throughs ( L + R = 1 )
