“ TTT “
A) 2-4-6-8-10 of:
Overhead Squat (115,85)
Box Jump Overs (24,20)
- Rest 3:00 -
B) 2-4-6-8-10 of:
Power Snatch (115,85)
Bar Over Burpees
- Rest 3:00 -
C) 2-4-6-8-10 of:
Squat Snatch (115,85)
Box Jump Overs (24,20)
” SWEAT “
A) 2-4-6-8-10 of:
SA DB OH LUNGE
Box Jump Overs
V-Ups
- Rest 3:00 -
B) 2-4-6-8-10 of:
DB Snatch
Burpee Over DB
V-Ups
- Rest 3:00 -
C) 2-4-6-8-10 of:
DB Front Rack Lunge
Box Jump Overs
V-Ups
A) Power Clean Waves
On The Minute x 12
Min 1) 4 TnG Power Cleans
Min 2) 3 TnG Power Cleans
Min 3) 2 TnG Power Cleans
Min 4) Rest
* Weight increases will be explained in class *
- THEN -
B) “ Black and Blue “
5 RFT:
10 Power Cleans (135,95)
10 Bar Over Burpees
“ SWEAT “
5 x 3:00 Rounds
4 SA DB Clean and Jerks
6 Burpees
8 Calorie Assault Bike
* Rest 1 Minute Between Rounds *
* * Pickup where you left off * *
“ Bender “ (All Classes)
For Time:
A) 50 Thrusters (115,85)
* EMOM = 5 Bar Over Burpees *
- REST 5:00 -
B) 50 Bar Over Burpees
* EMOM = 5 Thrusters (95,65) *
* * * SWEAT will use DBs, KBs, Medballs * * *
“Ambush“
2 RFT:
15 Push Press (115,85)
20 Single DB Step Ups (24,20 / 50,35)
15 Calorie Assault Bike
20 Bar Over Burpees
” SWEAT ”
3 Rounds of:
3 Minutes Max Calorie Assault Bike
2 Minutes Max Single DB Step-Ups
1 Minute Max Burpees To Target
* Rest 3 Minutes Between Rounds *
“Marston”
AMRAP 20:
1 Deadlift (405,285)
10 Toes-to-Bar
15 Bar Over Burpees
**To preserve the stimulus of the workout, we are looking for a heavy deadlift today**
"Old Faithful"
Teams of 2
6 x 4:00 Rounds of:
1) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Thrusters (95/65)
2) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Thrusters (95/65)
3) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Bar Over Burpees
4) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Bar Over Burpees
5) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Thrusters (95/65)
6) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Thrusters (95/65)
* Rest 1 Minute Between Each Round *
* Score = Total Thrusters Combined / Total Burpees (2 Scores) *
” SWEAT ”
AMRAP 22:
500m Row / 1,000m Assault Bike
20 DB Thrusters
500m Row / 1,000m Assault Bike
20 Burpees To Target
A) Complex
Establish a heavy complex of:
1 Clean + 2 Step Back Lunges + 3 Push Jerks
- Then -
B) “ Turkey Jerky “
AMRAP 12:
12 Bar Over Burpees
9 Hang Power Cleans
6 Front Rack Lunges (Step Forward)
3 Push Jerks
RX = 155 / 105
” SWEAT ”
AMRAP 20:
500m Row
30 Lunges
20 Push-Ups
10 Burpees To Target
“Water Break”
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Lateral Bar Over Burpees
27/21 Calorie Row
Rest 4 Minutes
AMRAP 4:
21 Hang Power Cleans (115/85)
21 Lateral Bar Over Burpees
21/15 Calorie Row
Rest 4 Minutes
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Lateral Bar Over Burpees
15/12 Calorie Row
* SWEAT CLASS Will Complete Medball Squat Cleans *
“ Bubba Gump Shrimp “
Teams of 2
For Time:
800m Run / 750m Row
30 Hang Power Cleans (205,145)
50 Bar Over Burpees
800m Run / 750m Row
30 Hang Power Cleans (185,115)
50 Bar Over Burpees
800m Run / 750m Row
30 Hang Power Cleans (135,95)
50 Bar Over Burpees
* One athlete completes an 800m Run while the other completes a 750m Row
* Both the row and run must be completed before teams start on the hang power cleans
“ SWEAT “
Teams of 2
AMRAP 25:
400m Run
20 Wall Balls
20 Burpees
400m Run
30 Wall Balls
30 Burpees
400m Run
40 Wall Balls
40 Burpees…
* Continue To Add 10 Reps per round until time is up *
** Divide Reps as Desired **
“ Adios ”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (155/105)
15 Bar Over Burpees
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135,95)
15 Bar Over Burpees
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115,85)
15 Bar Over Burpees
“ SWEAT ”
AMRAP 18:
25 Calorie Row
20 Plate To Overhead
15 Burpees To Plate
Weather Changes
-No 5/6AM Classes
-Open gym 9-12pm
Remainder of day = Normal
A) Snatch Complex
2 Snatch + 2 Hang Snatch
- Then -
B) “ Uptick ”
AMRAP 9:
1 Power Snatch (95,65) + 1 Bar Over Burpee
2 Power Snatch (95,65) + 2 Bar Over Burpees
3 Power Snatch (95,65) + 3 Bar Over Burpees
- Continue to add one rep to each movement per round until time is up-
” SWEAT ”
OTM x 24
A) Max Cal Row
B) Max Burpee To Target
C) Mx Cal Bike
D) Max Plank Hold
A) Power Snatch
Establish a heavy triple for the day
B) “ Darth Vader “
3 Rounds For Time”
24/17 Cal Row
21 Wall Balls (20,14)
18 Power Snatches (75,55)
15 Bar Over Burpees
“ Death By Front Squat / Burpee “
OTM x 15 Min
Min 1 = 1 Front Squat + 1 Bar Over Burpee
Min 2 = 2 Front Squat + 2 Bar Over Burpee
Min 3 = 3 Front Squat + 3 Bar Over Burpee
Min 4 = 4 Front Squat + 3 Bar Over Burpee…
RX = 135,95
* Continue To add 1 Rep to each movement until you cannot finish within the minute *
” SWEAT “
3 Rounds:
Max HR Push-Ups
Max Russian KBS
Max Step-Ups (Weighted)
Plate To Overhead
- Round 1 = 2:00
- Round 2 = 1:30
- Round 3 = 1:00
A) Pause Overhead Squats
5 Sets of the following:
1 Tempo Overhead Squat + 1 Overhead Squat
* Tempo = 5 Seconds Down / 2 Second Pause in Bottom / 5 Seconds Up *
-> We are building on our previous Tempo Squats from 9/19/18 <-
- THEN -
B) "Yukon Express"
AMRAP 12 of:
5 OHS (115,85)
10 Front Rack Lunges (115,85)
15 Bar over Burpees
" SWEAT "
Teams of 2
For Time:
1600m Row
150 Double Unders
80 Weighted Step Ups
150 Double Unders
1600m Row
A) Thruster
Establish a 5 Rep Heavy
- THEN -
B) " Burping Jackie "
For Time:
1,000m Row
50 Thrusters (45,35)
30 Bar Over Burpees
“Marston”
AMRAP 20:
1 Deadlift (405,285)
10 Toes-to-Bar
15 Bar Over Burpees
**To preserve the stimulus of the workout, we are looking for a heavy deadlift today**
" Hard Pressed "
21-15-9:
SDLHP (95/65)
Push Press (95,65)
Lateral Bar Over Burpees
"Pop Up Pump Day"
Front Squat - 5 Rep Heavy
- Then -
" Lungs "
For Time:
2-4-6-8-6-4-2 Of:
Front Squats (165,115)
“Play Dead”
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees
“Metal Medley”
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees
