A) Deadlift
5-5-3-3-1-1^
* Complete Lifts On The 2:30 *
- THEN -
B) “Killshot”
For Time:
21/18 Calorie Assault Bike
18 Deadlifts (155,105)
15 Bar Facing Burpees
18 Deadlifts (155,105)
21/18 Calorie Assault Bike
“ SWEAT “
AMRAP 25:
15 Calorie Assault Bike
12 Odd Object Deadlift (KB/DB x 2)
9 Burpee To Plate
* Rest 1:00 After Each Round *
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 *
“ Queen Grimhilde “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Barbell (155,105)
1:00 Max TTB
* Rest 3:00 Between Rounds *
R1 = Max Sets of 5 Unbroken Cleans
R2 = Max Sets of 4 Unbroken Shoulder To Overhead
R3 = Max Sets of 3 TnG Clean and Jerks
” SWEAT “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Unbroken DB Complex (50/35 x 2)
1:00 Max TTB
* Rest 3:00 Between Rounds
** DB COMPLEX = 5 DL + 4 Hang PC + 3 S2OH ** <— MUST BE UNBROKEN
Make sure to check your email to review our revised schedule and sign-up for classes
“ Pinball “ (All Classes)
5 Rounds of:
1 Minute Max Wallballs (20,14)
1 Minute Max DB Power Snatches (50,35)
1 Minute Max Assault Bike Calories
1 Minute Rest
At Home Fitness
” Rude Cindy ”
AMRAP 20:
5 Burpees
10 Push-Ups
15 Air Squats
“ Randy Quaid ” (All Classes)
Teams of 2
AMRAP 20:
60 KBS (70,53)
50 Calorie Assault Bike
40 Box Jump Overs (24,20)
30 Devils Press (50,35)
* Divide Reps As Needed *
“ Swamp Heat ”
5 Rounds of:
15/12 Calorie Assault Bike
50ft OH SA DB Walking Lunge (25 Right / 25 Left)
* Rest 3 Minutes between rounds *
RX = 50/35
” SWEAT ”
3 Rounds:
Row 500 Meters
Bike 1000 Meters
Rest 3:00 between rounds
“Birds Of Prey “ (All Classes)
AMRAP 25:
200ft Farmers Carry ( Athletes Choice )
20 Burpees
30 Assault Bike Cals
40 Double Unders
” Crazy Eyes * (All Classes)
6 x 3:00 AMRAPS
24 Abmat Sit-Ups
18/15 Assault Bike Calories
12 SA DB Shoulder To Overhead (50/35, 6R/6L)
6 Strict HSPU
* Rest 1:00 between rounds / Pick-Up where you left off *
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Bike Erg
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
SWEAT will substitute DB Snatches & DB Thrusters
“ The Preakness “
Teams of 2:
A) AMRAP 7:
Max Hang Squat Cleans (135,95)
- Rest 3:00 -
B) AMRAP 7:
Max Shoulder To Overhead (135,95)
- Rest 3:00 -
C) AMRAP 7:
Max Assault Bike Calories
* * Partners Will Perform 3 Synchro Bar Facing Burpees Every Switch *
* * SWEAT will perform DB Hang Squat Cleans / DB Shoulder To Overhead * *
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 *
“ Ibuprofen ”
For Time:
50/35 Calorie Assault Bike
- Into -
21-15-9 of:
Shoulder To Overhead (135,95)
Pull-Ups
- into -
50/35 Calorie Row
” SWEAT ”
3 X 7:00 Windows
A) 2,000m Bike - Into - Max Pull-Ups in remaining time
B) 1,000m Row - Into - Max Devil’s Press in remaining time
C) 2,000m Bike - Into - Max Wall Walks
* Rest 3:00 Between Rounds *
A) Complex
1 Clean + 2 Front Squats + 1 Clean
- Then -
B) “ Auto Pilot ”
For Time:
50/35 Assault Bike Calories
- Directly Into -
30 Squat Cleans (135,95)
“ SWEAT ”
AMRAP 18:
20 DBL KB Front Rack Lunges
20 DBL KB Push Press
20 DBL KB Deadlift
20 Calorie Bike
A) Front Squat
3 X 3 @ 60-70% Across
3 x 2 @ 70-75% Across
3 x 1 @ 75-85% Across
- Then -
B) “ Euphoria ”
OTM X 12
A) 15/12 Calorie Assault Bike
B) 21 Russian KBS (70,53)
C) 12 C2B Pull-Ups
* Athletes may scale to :50 of work at each station *
“ SWEAT ”
OTM X 20 Minutes:
A) :50 Max Calories Assault Bike
B) :50 Max Russian KBS
C) :50 Max C2B Pull-Ups
D) :50 Weighted Abmat Sit-Ups
E) Rest
A) Overhead Squats
OTM x 10:
20 Double Unders + 3 OHS (From The Floor)
* Athletes may choose to ascend or stay at the same weight *
- THEN -
B) “ Chips Ahoy ”
For Time:
50/35 Calorie Assault Bike
40 TTB
30 Overhead Squats (115,85)
20 Front Rack Lunges (115,85)
” SWEAT ”
OTM X 24:
1) Assault Bike Calories
2) TTB
3) KB/DB Front Rack Lunges
4) Rest
“ SWEAT ”
AMRAP 24:
50 Wallballs
25 Machine Cals
40 DB Snatches
20 V-Ups
A) Split Jerk
Establish a 1 Rep Heavy For The Day
- THEN -
B) “ Sneak Attack ”
For Time:
50-40-30-20-10 Wall Balls (20,14)
25-20-15-10-5 Calorie Bike
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
15 Front Squats (95/65)
15/12 Calorie Assault Bike
” SWEAT ”
5 x AMRAP 4:
9 Burpee Box Jumps
9 DB Front Squats
9 Machine Calories
* Rest 1 Minute Between Rounds
** Pickup where you leave off each round **
A) “ Miracle-Grow “ (All Classes)
5 RFT:
200m Run
15/12 Calorie Assault Bike
12 Strict HSPU
B) Coaches Choice Buy-Out
“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
” SWEAT ”
OTM X 25
A) Assault Bike Calories
B) Double KB Deadlifts
C) Assault Bike Calories
D) Double Unders
E) Rest
“ Tweety Bird “
Teams of 2
A) AMRAP 18:
12/9 Cal AB
12 DB Snatches
4 Bar MU
* You Go / I Go Alternating Full Rounds *
- Rest 7 Minutes -
B) For Time:
100 Single DB Box Step-Ups (24/20, same weight as A)
* Divide Step-Ups As Needed *
”SWEAT”
AMRAP 22:
25 Dumbbell Snatches
20/15 Calorie Bike
15 Dumbbell Box Step-Ups (24″/20″)
10 C2B Pull-Ups
* Rest 1 Minute After Completing Each Round *
