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 *
“Rise of the Machines”
6 Rounds of:
AMRAP 2:
7 Deadlifts (275,185)
7 Bar Facing Burpees
- Max Machine Cals in remaining time (AC)”
* * Rest 1:00 Between Rounds * *
” SWEAT “
AMRAP 25:
10 Double Odd Object DL
10 Burpee To Plate
10 Machine Cals (AC)
* Rest 1:00 After Each Full Round *
A) Deadlift
5 x 3 Pausing Library Deadlifts
- INTO -
B) “ Down Up ”
For Time:
12-9-6-9-12 of:
Deadlifts (225,155)
Bar Facing Burpees
” SWEAT ”
AMRAP 18:
10 Burpees To 6” Target
20 Assault Bike Calories
30 KBS
40 Double Unders
“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike
* Score = Slowest Round *
“ SWEAT “
AMRAP 25:
1000m Row
5 Rounds of:
5 Burpees
10 Lunges
15 Abmat Sit-Ups
“ Nailed “
Teams of 2
AMRAP 18:
5 Deadlifts (275,185)
35 Double Unders
5 Bar Facing Burpees
* Partners will alternate full rounds *
” SWEAT “
Teams of 2:
AMRAP 20:
15 Abmat Sit-Ups
30 Double Unders
15 KBS
* Partners will alternate full movements *
EX. P1 completes 15 ABMSU / P2 Completes Double Unders / P1 Completes KBS
“ SWEAT “ (8AM)
Teams of 2:
AMRAP 24:
10 Cal Row
30 Double Unders
10 TTB
* Partners will complete a full rounds before switching *
A) Front Squat
5 Rep Heavy from the floor
- Then -
B) “ 18.2 Barbell Version “
With a 12 Minute Window....
18.2A) For Time:
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Front Squat (115,85)
Bar-Facing Burpees
- In Remaining Time -
18.2B) 1RM Clean
“ Take Five “
A) In a 5:00 Window:
35/25 Calorie Row “Buy-In” followed by:
AMRAP:
12 Deadlifts (185/135)
12 Burpees
Rest 5:00
B) In a 5:00 Window:
25/18 Calorie Row “Buy-In” followed by:
AMRAP:
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
C) In a 5:00 Window:
15/12 Calorie Row “Buy-In” followed by:
AMRAP:
6 Deadlifts (275/185)
6 Barbell-Facing Burpees
* SWEAT class will substitute KB SDLHPs and Burpees to a plate for the AMRAP *
“ Team Sock Hop “
In Teams of 3, 2 Rounds:
100/70 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches
100 Barbell-Facing Burpees
Round 1 Barbell – 115/85
Round 2 Barbell – 95/65
30:00 Time Cap
" Napalm "
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20,14)
"OVER AND OUT"
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
" The Oddest Couple "
Teams of 2
4 Rounds of 2:00 At Each:
Deadlift (155,105)
Bar Facing Burpees
Double Unders
* Rest 1:00 Between Full Rounds *
"CHALANT"
For Time:
21 Barbell-Facing Burpees, 21 Power Cleans
15 Barbell-Facing Burpees, 15 Hang Squat Cleans
9 Barbell-Facing Burpees, 9 Thrusters
Rx Barbell – 155/105
" Masters of The Universe "
A) "He-Man"
AMRAP 5:
9 Handstand Pushups
6 Barbell-Facing Burpees
3 Snatches (165,115)
- Rest -
B) "Skeletor"
For Time:
4 Thrusters, 8 Deficit Ring Rows
8 Thrusters, 12 Deficit Ring Rows
12 Thrusters, 16 Deficit Ring Rows
RX = 135,95 / Heels Above Shoulders
* To Support our qualifying masters (Mike and Nick) we will be hitting versions of the Online Masters Qualifiers Saturday - Monday.
“Toe Drag”
Teams of 3
AMRAP 25:
3,000/2,400 Meter Row Buy-In
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)
A) Front Squats
6 Sets of
1 Tempo Front Squat
2 Front Squats
- Then -
B) "Grits"
AMRAP 5:
Max Front Squats (135,95)
* 5 Bar Facing Burpees Every Break *
"Open 11.4"
AMRAP 10:
60 bar facing burpees
30 Overhead Squats (120,90)
10 Muscle Ups
" No Guts, No Glory "
For Time:
21-15-9:
Double Unders(50-40-30)
Thrusters (95,65)
- Directly Into -
15-12-9:
Cal Row
Hang Squat Clean (95,65)
- Directly Into -
12-9-6:
Bar Facing Burpees
OHS (95,65)
" Maximum Overload "
From Minute 0-9
21-15-9:
Deadlift (115,85)
Bar Facing Burpees
From Minute 9-18
21-15-9:
Cal Row
KBS (53,35)
From Minute 18-27
21-15-9:
Front Squats (115,85)
Double Unders (50,40,30)
"OVER AND OUT"
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
"TSUNAMI"
On the 4:00 x 5 Rounds:
21/15 Calorie Row
12 Deadlifts (205/145)
12 Barbell-Facing Burpees
*Score is our slowest time across all (5) rounds*
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