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)
A) Thruster
Establish a 1RM in 15 Minutes (From The Floor)
- THEN -
B) “ No Doubt “
10 Rounds of:
8 Thrusters (95/65)
16 Abmat Sit-Ups
“ SWEAT “
10 Rounds of:
8 Odd Object Thrusters (DB/KB x 2)
16 Abmat Sit-Ups
- THEN -
” Coaches Choice Buy-Out “
“ Jafar ”
AMRAP 18:
10 Deadlifts (205,145)
20 Abmat Sit-Ups
30 Calorie Row
” SWEAT “
AMRAP 25:
10-12-14-16-18….
Odd Object DL (2xDB, 2xKB)
Abmat Sit-Ups
Calorie Row
Burpees To Plate
* Continue adding 2 reps per round until time is reached *
“ Shepherd’s Pie ”
AMRAP 15:
30 SA DB Hang Squat Cleans (15 R / 15 L)
15 Abmat Sit-Ups
30 SA DB Push Press (15 R / 15 L)
15 Burpee Kickbacks
“ Code Red ”
For Time:
40 Cal Row
4 Rounds of “Alarm”
30 Cal Row
3 Rounds of “Alarm”
20 Cal Row
2 Rounds of “Alarm”
10 Cal Row
1 Round of “Alarm”
* 1 Round of Alarm = 5 Burpees + 10 DB Snatch (50,35) + 15 Abmat Sit-Ups *
Read More“ SWEAT ”
AMRAP 20:
400m Run
30 Medball Squat Cleans
30 Medball Sit-Ups
A) Deadlift
5 x 8 ^
- THEN -
B) “ Danger “
2 RFT:
20 Deadlift (225,155)
30 Abmat Sit-Ups
400m Run
“ SWEAT “
OTM x 24 ( :45 on / :15 off )
A) Goblet Squats
B) Abmat Sit-Ups
C) KBS
D) Jumping Lunges
A) Back Squat
10-8-6-4-2 ^
- Then -
B) ” Annie-bell “
For Time:
25-20-15-10-5
KBS (70,53)
50-40-30-20-10
Abmat Sit-Ups
A) Back Squat
5 x 5^
B) “Hokey Pokey”
AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats
“ SWEAT “ (6AM / 6PM)
AMRAP 20:
20 Box Jump Overs
30 Russian Twists
40 Air Squats
50 Double Unders / 100 Single Unders
“ Back Seat Driver “
AMRAP 18:
40/30 Calorie Row
30 Abmat Sit-Ups
20 Weighted Box Step Overs (24,20)
10 Strict Ring Dips
" SWEAT "
2 Rounds of:
4 Minutes Max Wall Balls (20,14)
3 Minutes Max KBS (53,35)
2 Minutes Max Calorie Row
1 Minute Max Jumping Lunges
*Rest 5 Minutes Between Rounds*
A) Split Jerk - Establish a Heavy Triple
- Then -
B) " Den of Thieves "
AMRAP 12:
30 KBS (70,53)
15 Abmat Sit-Ups
30 Goblet Squats
15 Abmat Sit-Ups
" SWEAT " (8AM)
For Time:
3,000m Row
200 Double Unders
1 Mile Run
A) Deadlift
Establish a heavy 5
- Then -
B) “Cowboy Up”
Alternating On the Minute x 20
Minute 1: 3 Deadlifts
Minute 2: 10 Sit-Ups + 20 Double Unders
A) Front Squat
- 5 x 7^ (Working between 60-75% of 1RM)
- Then -
B) " Teddy Ruxpin "
2 Rounds of:
3 Minute Max Cal Row
2 Minute Max HR Push-Up
1 Minute Abmat Sit-Up
* Rest 2 Minutes Between Rounds *
" SWEAT " (6AM, 9AM, 6PM)
4 Rounds Of:
2:00 Max Burpees to Plate
1:30 Max Russian KBS
1:00 Max Plate Ground To Overhead
:30 Shoulder Taps
* Rest 2 Minutes Between Full Rounds *
