“ 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 *
“ Knuckles “
AMRAP 16:
3 Unbroken Power Snatches
5 Bar Over Burpees
5 Rounds @ 75,55
4 Rounds @ 95/65
3 Rounds @ 115/85
2 Rounds @ 135/95
AMRAP @ 155/105
“ SWEAT “
AMRAP 18:
400m Run
20 Alternating DB Power Snatches
20 DB SA OH Lunges
* Increase reps by 5 Every Round *
“ Water Wings ”
3 RFT:
25 Overhead Squats (75/55)
20 TTB
15 Bar Facing Burpees
A) Pause Front Squat
1 Pause Front Squat (:05 Pause) + 1 Front Squat
- THEN -
B) “ Colossus ” (All Classes)
For Time:
4 Rounds of:
6 Deadlifts (275,185)
12 C2B Pull-Ups
- Into -
4 Rounds of:
6 Front Squats (185,135)
12 Bar Facing Burpees
A) Clean and Jerk
OTM x 10:
4 Bar Facing Burpees + 2 Clean and Jerks
* Athletes may choose to ascend in weight or stay across *
- Then -
B) “Gwen”
15 – 12 – 9 Unbroken Clean and Jerks
* Athlete chooses the weight, but the bar cannot rest on the ground.
On the 0:00, perform their set of 15
On the 7:00, perform your set of 12
On the 14:00, perform your set of 9
” SWEAT ”
For Time:
3,000m Row
* Every 2:00, including 0:00, stop and complete 6 burpees over the rower *
“ SWEAT ”
AMRAP 22:
10 Burpees + 5 C2B Pull-Ups + Odd Object Push Press
10 Burpees + 10 C2B Pull-Ups + 10 Odd Object Push Press
10 Burpees + 15 C2B Pull-Ups + 15 Odd Object Push Press…..
* Continue to add 5 C2B Pull-Ups / Odd Object Push Presses until time is reached *
A) Push Jerks
5-3-5-3-5-3
* Across on the 5’s / Ascend on the 3’s *
- THEN -
B) " Canyon "
7 Rounds of:
7 C2B Pull-ups
7 Push Jerks (155,105)
7 Bar Facing Burpees
“ Open 20.1 ” (ALL CLASSES)
Rx:
10 rounds for time of:
8 ground-to-overheads, 95/65
10 bar-facing burpees
Time cap: 15 minutes
Scaled:
10 rounds for time of:
8 ground-to-overheads, 65/45
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
“ CFL ”
6 Rounds of:
10 Bar Facing Burpees
10 Push Press (95,65)
10 Bar Facing Burpees
* Rest 3 Minutes Between Rounds *
- Compliments of Pat Sherwood -
“ SWEAT ”
AMRAP 22:
400m Run
25 Weighted Abmat Sit-Ups
25 Russian KBS
25 Box Jumps
“ Oyster Bay ”
A) AMRAP 6:
12 Power Snatches (75,55)
4 BMU
- Rest 3 -
B) AMRAP 3:
Max Bar Facing Burpees
- Rest 3 Minutes -
C) AMRAP 6:
12 Power Snatches (95,65)
6 HSPU
” SWEAT “
3 Rounds of:
3 Minute Max Cal AB
2 Minute Max Medball Squat Cleans
1 Minute Max HSPU / Wall Walks / HR Push-Ups
* Rest 3 Minutes Between Full Rounds *
“ Dive Bar “ (25 Min Cap)
For Time:
800m Run
50 Thrusters (75,55)
800m Run
25 Bar Facing Burpees
800m Run
50 Thrusters (75,55)
” SWEAT ”
AMRAP 25:
400m Run
25 Odd Object Thrusters
400m Run
25 Burpees To Target
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Bar Facing Burpees
** SWEAT Will Substitute Odd Object Deadlifts (KBx2, DBx2, Medeball…) **
“ SWEAT ”
3 Rounds of:
3 Minutes Max Wall Balls
2 Minutes Max Lateral Shuttle Sprints
1 Minute Max Double Unders
* Rest 2 Minutes Between Full Rounds *
A) Deadlift
Build to Heavy Sets of 5 – 3 – 1
- Then -
B) “Fall Back”
15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees
“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Assault Bike Calories
9 Bar Facing Burpees
6 Power Snatches (135/95)
* Score = Slowest Round *
A) Cluster
Establish a heavy Cluster (Squat Clean Thruster)
- THEN -
B) “ Pied Piper ”
Teams of 2
AMRAP 18:
12/9 Calorie Assault Bike
9 Thrusters (95,65)
6 Bar Facing Burpees
Alternate full rounds
” SWEAT “
AMRAP 18:
20/15 Calorie Assault Bike
20 Single Arm KB Thruster (10L / 10R)
20 Burpees To Target
" Napalm "
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20,14)
A) Power Clean
Establish a heavy double (Not TnG)
- Then -
B) "BLUED UP"
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees
” SWEAT ”
AMRAP 20:
30 Medball Deadlifts
200m Run
30 Medball Thrusters
200m Run
30 Medball Sit-Ups
200m Run
“ Viserion ”
A) AMRAP 5:
21 Thrusters (95,65)
15 Calorie Bike
9 Bar Facing Burpees
- Rest 5 Minutes -
B) AMRAP 5:
15 Thrusters (115,85)
9 Calorie Bike
6 Bar Facing Burpees
- Rest 5 Minutes -
C) AMRAP 5:
9 Thrusters (135,95)
6 Calorie Bike
3 Bar Facing Burpees
“ SWEAT ”
AMRAP 20:
20 Calorie Bike
20 Burpee Box Jump Overs
20 Odd Object Thrusters
“ 19.4 ”
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
RX = 95/65
Time cap: 12 minutes
“ Spiced Up ”
AMRAP 16:
30 Shoulder To Overhead (135,95)
20 Bar Facing Burpees
10 Ring Muscle-Ups
” SWEAT ”
5 Rounds of:
1 Minute Max Machine Cals
1 Minute Max Plate To Overhead
1 Minute Max Burpees To Plate
1 Minute Rest
“ Splinter Cell ”
Teams of 2
AMRAP 18:
30 Double Unders
5 Power Cleans (155,105)
10 Box Jump Overs (24,20)
- Partners alternate full rounds -
” SWEAT “
5 Movement Tabata
8 Rounds of :20 on / :10 off
A) Box Jump Overs
B) Weighted Abmat Sit-Ups
C) Russian KBS (Heavy)
D) Squat Tuck Jumps
E) Max Effort Machine Cals
- Rest 1 Min Between Tabatas -
