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) Back Squat
20 Minutes to establish a 1RM
- THEN -
B) “ One-Twenty “
For Time:
B1) 2:00 Max Assault Bike Calories
* Subtract The Number of Cals from 120 *
B2) Remaining # in Wallballs (20,14)
* * Score = Total Cals from B1 and Total time to finish 120 reps * *
“ SWEAT “
3 Rounds of:
3:00 AMRAP (6 Push-Ups + 12 Elevated Ring Rows)
2:00 Max Wallballs
1:00 Max Assault Bike Calories
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
A) Back Squat
10-5-10-5-10-5
- Ascend on the 5’s
- Across on the 10’s
- THEN -
B) Time Trial
2,000m Row
“ SWEAT “
AMRAP 24:
1,000m Bike
500m Row
400m Run
A) Back Squat
10-8-6-4-2 ^
- Into -
B) “ Maleficent ”
2 RFT:
21 Calorie Row
21 Burpees Over The Rower
” SWEAT “
On The 4:00 x 5 Rounds
400m Run + 8 Devils Press (50/35 x 2)
* Rest remaining time *
A) Back Squat
Establish a heavy 5
- THEN -
B) ” Taco Bell ”
AMRAP 12:
35 Double Unders
25 Air Squats
15 KBS (53,35)
* EMOM = 3 Burpees *
” SWEAT ”
AMRAP 18:
50 Double Unders
40 Air Squats
30 KBS
20 Machine Cals
* EMOM = 6 Burpees *
A) Back Squats
Establish a heavy 5 for the day
- THEN -
B) “ Flight of The Conchords ”
For Time:
10-20-30-40-50
Abmat Sit-Ups
Double Unders
1-2-3-4-5
Ring Muscle-Ups
” SWEAT ”
AMRAP 18:
5-10-15-20-25…..
Abmat Sit-Ups
Pull-Ups
Medball Squat Cleans
* 30 Double Unders After Each Round *
Back Squat
Establish a moderate 3-Rep for the day
- Then -
” Escape From Wonderland ”
3 Rounds of:
75 DU
50 Air Squats
25 Calorie Row
* 18/15 Cal Bike *
“ SWEAT “
AMRAP 20
75 Double Unders
50 Air Squats
25 Calorie Row
400m Run
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Strict Press
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB
Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Cal Assault Bike (:90)
” SWEAT ”
OTM X 25
1) Max Machine Cals
2) Max KBS
3 Max Weighted Sit-Ups
4) Max Machine Cals
5) Rest
A) Back Squat
6-3-6-3-6-3
* Ascend on the 3s / Across on the 6s *
- THEN -
B) “ Blunderbuss ”
3 RFT:
100 Double Unders
25 KBS (70,53)
20 Burpees To Plate
” SWEAT “
AMRAP 22:
50 Double Unders
25 Calorie Row
50 Double Unders
25 Burpees
A) Back Squat
Work to a heavy 5 for the day
- THEN -
B) “ Jacquelyn ”
1,000m Row
50 Wallballs (20,14)
30 TTB
” SWEAT ”
AMRAP 22:
Row = 250m - 500m - 750m - 1000m…
Wallballs = 10 - 20 - 30 - 40…
TTB = 5 - 10 - 15 - 20…
* Bike = 2x Distance *
“ SWEAT “
Teams of 3
AMRAP 24:
Station A) Max Distance Row
Station B) 30 DU + 15 KBS
Station C) 10 HR Push-Ups / 20 Hollow Rocks
** Athletes Switch Stations every 3 Minutes **
A) Back Squat
10-8-6-4-2 ^
- THEN -
B) “ Norcal #6 “
For Time:
50 Double Unders / 10 Abmat Sit-Ups
40 Double Unders / 10 Abmat Sit-Ups
30 Double Unders / 10 Abmat Sit-Ups
- Directly Into -
1,000m Row
“ SWEAT “
Teams of 2
AMRAP 24:
10 Cal Row
10 TTB
10 Medball Jump Squats
* Partners will alternate full rounds *
A) Back Squats
4 x 5 ^
- Then -
B) “ Freddy Krueger
21-15-9 of:
KBS (70,53)
Burpees
“ SWEAT “
A) AMRAP 7:
10 Cal Row
10 Push-Ups
- Rest 2 Min -
B) AMRAP 7:
15 Jump Squats
15 Abmat Sit-Ups
- Rest 2 Min -
C) AMRAP 7:
20 KBS
20 Russian Twist (Weighted Optional)
A) Back Squat
5 x 8^
- Then -
B) " Falling Up "
AMRAP 10:
15 KBS (53,35)
15 Wall Balls (20,14)
“ SWEAT “ (8AM)
2 Rounds
A) AMRAP 4:
Max Distance Shuttle Sprints
- Rest 1 Min -
B) AMRAP 4:
25 Russian Twists
25 Goblet Squats
25 Russian Swings
A) Back Squat
- Establish a heavy 8 in 4 attempts
- THEN -
B) “ All In “
AMRAP 9:
25” DB OH Walking Lunge (50,35)
12 HSPU
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
A) Back Squat
3 Rounds of:
3 Reps / 2 Reps / 1 Rep
* Increase Weight on each set every round *
- Then -
B) “ Woda #1 “
For Time:
150 Double Unders
60 Wallballs (20, 14)
30 Chest to Bar Pull-ups
150 Double Unders
" SWEAT "
AMRAP 25:
22 KBS
22 Box Jumps
22 Burpees
22 Abmat Sit-Ups
400m Run or Row
A) Back Squat
On The 3 Minute:
10-8-6-4-2^
- Then -
B) " Poseidon "
AMRAP 12:
15 Abmat Sit-Ups
15 HR Push-Ups
15 Air Squats
200m Run
A) Back Squat
4-8-4-8-4-8
4's Are across
8's Are ascending in weight
- Then -
" Speed Boat "
3 Rounds:
30/21 Calorie Row
25 Wallballs (20/14)
10 Dumbbell Hang Clean and Jerks, left side (50/35)
10 Dumbbell Hang Clean and Jerks, right side (50/35)
" SWEAT " (6AM, 9AM, 6PM)
Teams of 2
AMRAP 25:
12/9 Cal Row
6 Burpees To Plate
200m Run
* Partners alternate full rounds *
A) Back Squat - 3x10 @ 70-75% Across
- Then -
B) Push Press - 4x6 @ 70-75% Across
- Then -
C) " Capacity "
For Time:
21-15-12-9-6-3
KBS (53,35)
Burpees
" SWEAT "
Deck-O-Cards
Number represents repetitions (Face cards = 10)
Suit represents the movement.
-Hearts = AbMat Sit-Ups
-Diamonds = Goblet Squats (53/35)
-Spades = Kettlebell Swings (53/35)
-Clubs = Burpees
-Aces = 200m Run
