“ Tik Tok “ (All Classes)
OTM x 5 Rounds:
1) 1 Round of “DT”
2) 50 Double Unders
3) Max Gymnastics Reps (Athletes Choice From List)
4) Rest
* SWEAT will use DB’s for “DT” *
”DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
RX = 155,105
“ 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 *
A) Front Squat
Establish a heavy 5 Rep FROM THE FLOOR
- THEN -
B) “ Pythagorean Theorem ”
3 RFT:
100 Double Unders
20 Front Squats (135,95)
10 Bar Muscle-Ups
” SWEAT “
AMRAP 20:
500m Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups
“ 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
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike
” SWEAT “
Teams of 2
With a 25 Minute Clock:
200 Abmat Sit-Ups
150 KBS
100 HR Push-Ups
75 Double Unders (Each)
- Max Machine Calories in remaining time -
“ SWEAT “
2 Rounds of:
A) AMRAP 4:
- Max Meter Row
B) AMRAP 4:
- 20 Wall Balls
- 10 Burpees
C) AMRAP 4:
- 20 KBS
- 40 Double Unders
* Rest :90 between stations *
“ Halo Top “
In Teams of 3
For Time
3 Rounds of
60 HSPU
20 Bar Muscle Ups
- Then -
50 Clean and Jerks (115,85)
40 Clean and Jerks (135,95)
30 Clean and Jerks (155,105)
20 Clean and Jerks (185,125)
10 Clean and Jerks (225,155)
“Everest”
21 Power Snatches (115/80#)
21 Pull-ups
15 Overhead Squats (115/80#)
15 C2B Pull-ups
9 Squat Snatches (115/80#)
9 Bar Muscle-ups
