“ Uncle Eddie “
6 RFT:
5 Front Squats (205/145)
10 Bar Facing Burpees
15/12 Calorie Assault Bike
* Slowest Time = Score *
* * Athletes will rest 1:1 after each round *
” SWEAT “
6 Rounds of:
AMRAP 2:30
5 Double KB Front Squats (Heavy)
10 Burpees To Plate
Max Machine Calories
* Rest :90 after each round *
A) Back Squats
3 x 6 @ 75%
2 x 4 @ 80%
2 x 2 @ 85%
- THEN -
B) “Head Start “
For Time:
50/35 Calorie Row
35 Burpee Box Jump Overs (20”)
50/35 Calorie Assault Bike
” SWEAT “
AMRAP 22:
5 Burpee Box Jump Overs (20”)
15 Calorie Row
5 Burpee Box Jump Overs
15 Calorie Assault Bike
A) Back Squat
In 20 Minutes establish a 1RM
- THEN -
B) “Thunder Road “
21-15-9 of:
Back Squats (55% of A)
Assault Bike Calories
“ SWEAT “
3 Rounds For Time:
1,000m Row
30 Air Squats
15 Burpees
30 Plank Pull Throughs
“ Captain Hook “
2 RFT:
800m Run
50 / 35 Cal Assault Bike
20 Push Press (115,85)
“ SWEAT “
AMRAP 22:
400m Run
20 Cal Assault Bike
20 DB Push Press (50/35 x 2)
A) Deadlift
Establish a heavy 3 for the day
- THEN -
B) “Cheaper By The Dozen”
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Assault Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Assault Bike…
* Increase Each Round By 3’s Until Finish
”SWEAT”
3 Rounds of:
3 Minute Max Cal Assault Bike
2 Minutes Max Weighted Step-Overs
1 Minute Max TTB
* Rest 3 Mins Between Rounds *
"FIGHT CLUB"
3 Rounds for Total Reps:
1:00 – Thrusters (95,65)
1:00 – Power Cleans (95,65)
1:00 – Box Jump Overs (24,20)
1:00 – Pull-Ups
1:00 – Assault Bike
Rest 1:00 between rounds.
* When comparing to previous numbers note the Assault Bike vs Row *
“ Whiskey Tango Foxtrot “
In Teams of 3
AMRAP 22:
60 TTB
50 Box Jump Overs (24,20)
40 Hang Squat Snatches
Round 1 = 95/65
Round 2 = 115/85
Round 3 = 135/95
Round 4 = AMRAP @ 155/105
* 1 Athlete on the Assault Bike at all times, rotating every 25/20 Calories *
” SWEAT" “
OTM x 25 (:50on / :10 Transition)
1) Max Cal Row
2) Russian Twist
3) Assault Bike Cals
4) Hollow Rocks
5) Rest
Strict Press
- Find a heavy 3 rep
“Cinco De Fry-Yo”
AMRAP 10
15/12 Assault Bike Calories
30 Double Unders
15 Push Press (95,65)
“SWEAT”
For Time (with a 25:00 cap)
5 Rounds:
20/15 Assault Bike Calories
60 Double Unders (1:1 Singles)
20 Hand Release Push-Ups
*Rest 1:00 after each round
“ SWEAT ”
Teams of 3
For Time (25 Minute Cap):
50/40 Calorie Bike, 30 Burpees / 90 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 60 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 30 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 60 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 90 Medball Thrusters
“Bike Drop”
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)
“ Squeaky Wheel ”
AMRAP 18:
50 Double Unders
20/15 Cal Assault Bike
10 Push Jerks (185,135)
” SWEAT ”
OTM x 25
A) Double Unders / Single Unders
B) Weighted Step-Ups (Odd Object)
C) Russian Twist (10lbs Plate)
D) Lateral Shuttle Sprints (15ft)
E) Rest
“ SWEAT ”
We will SWEAT @ 8AM
” 9AM ”
We will work on increasing our work capacity across broad time and modal domains
Choose ONE test from each category:
Squat Test 1-Rep Max:
-Front Squat 1-Rep Max
-Back Squat 1-Rep Max
-Overhead Squat 1-Rep Max
Gymnastics Test Max =
-Max Muscle Ups
-Max Pull-Ups
-Max HSPU
Conditioning Test =
-500m Row
-1 Min Max Cal AB / AD
-400m Run
