“ 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) Power Snatch Complex
On The :90 x 6 Rounds
- 1 Hang Power Snatch + 1 Power Snatch
- THEN -
” Christabel “
3 Rounds For Time:
500m Row
12 Power Snatches (135,95)
21 Box Jumps (24,20)
” SWEAT “
AMRAP 22:
500m Row or 400m Run
20 Alternating DB Power Snatches
20 Box jumps
1:00 Wall-Sit
“ Down By The River “ (All Classes)
2 Rounds of:
A) AMRAP 4:
500m Row
Max DB Step Overs (50x35 x 2 & 24”/20”)
- Rest 2:00 -
B) AMRAP 4:
500m Row
Max TTB in remaining time
- Rest 2:00 -
“ Hot Pursuit “ (All Classes)
2 ROUNDS OF
In a 4:00 WIndow:
500/400m Row
10 Power Cleans (155,105)
Max Bar Over Burpees
- Rest 2:00 -
In a 4:00 Window:
15 Bar Over Burpees
10 Power Cleans (155,105)
Max Meter Row
- Rest 2:00 -
* * SWEAT will complete DB Double Power Cleans and Burpees Over The DB * *
“ 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)
“ Nuclear Pepper “ (All Classes)
AMRAP 25:
500m Row
20 Box Jumps (30,24)
40 Abmat Sit-Ups
400m Run
“ Professor Ratigan “
For Time:
500m Row
50 Wallballs (20,14)
350m Row
35 Wallballs
200m Row
20 Wallballs
Midline Buy-Out
3-Point Plank (OTM x8 = :40on / :20off)
Min 1) Right Arm Up
Min 2) Right Leg Up
Min 3) Left Leg Up
Min 4) Left Arm Up
” SWEAT “
AMRAP 15:
100m Row
10 Wall Balls
200m Row
20 Wall Balls
300m Row
30 Wall balls….
* Continue to add 100m to each row and 10 wall balls to each round until time is reached *
SWEAT will perform the same midline buy-out
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 *
A) Thruster Complex
Establish a heavy complex of:
1 Push Press + 1 Front Squat + 1 Thruster (From The Rack)
- THEN -
B) “ Rose DeWitt Bukater “
3 RFT:
500m Row
12 Thrusters (95,65)
21 Box Jumps (24,20)
” SWEAT ”
AMRAP 20:
500m Row / 1000m Bike (Choice)
20 Sumo KB Deadlift
20 KB Swings
20 Box Jumps
“ Tea Party ” (ALL CLASSES)
3 Rounds of
In A 6 Minute Window:
500m Row
12 Burpees
Max Reps of Athletes Choice Movement
* Rest 3:00 After Each Round *
Athletes will be able to choose what movements they would like to complete for reps within the 6 Minute window. This can be used as an opportunity to develop a skill, prep for any Open 20.5 Guesses, or perform a movement you have not done in a while.
"Old Faithful"
Teams of 2
6 x 4:00 Rounds of:
1) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Thrusters (95/65)
2) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Thrusters (95/65)
3) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Bar Over Burpees
4) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Bar Over Burpees
5) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Thrusters (95/65)
6) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Thrusters (95/65)
* Rest 1 Minute Between Each Round *
* Score = Total Thrusters Combined / Total Burpees (2 Scores) *
” SWEAT ”
AMRAP 22:
500m Row / 1,000m Assault Bike
20 DB Thrusters
500m Row / 1,000m Assault Bike
20 Burpees To Target
“Team Tosh Splash” (All Classes)
3 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row
* Each athlete does each interval *
* Rest while your partner works *
“ 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
“ 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 *
“ SWEAT”
AMRAP 22:
400m Run
30 Plate To Overhead
30 V-Ups
“Watermelon”
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)
A) Skill
EMOM x 9:
1) Rig Option
2) Double Unders
3) Midline Option
- Then -
B) “ Team Boat Race ”
Teams of 2
3 Rounds of:
500 Meter Row
400 Meter Run
*Partner 1 completes both row and run then partner 2 goes*
** Both athletes completing the row/run = 1 round **
” SWEAT ”
5 Minute Row
5 Minute Bike
- 5 Minute Rest -
3 Minute Row
3 Minute Bike
- 3 Minute Rest -
1 Minute Row
1 Minute Bike
A) Deadlift
5 x 5^
- THEN -
B) “ Christine ”
3 RFT:
500m Row
12 Deadlifts (Body Weight)
21 Box Jumps (24,20)
” SWEAT ”
AMRAP 20:
500m Row / 1000m Bike (Choice)
20 Sumo KB Deadlift
20 KB Swings
20 Box Jumps
“ 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)
A) Pause Back Squats
5 x 2^ (7-Second Descent + 3 Second pause in bottom)
- THEN -
B) Rowing
In Teams of 2:
100m Row
200m Row
300m Row
400m Row
500m Row
* One partner works while one partner rests, both athletes hit each distance *
” SWEAT “
On The :90 x 5 Rounds
A) 50ft Shuttle Sprints
B) AMRAP: 7 HR Push-Ups + 7 Air Squats
C) Max Distance Row
D) Rest
“ 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*
