A) Power Snatch Complex
On The :90 x 6 Rounds
- 1 Hang Power Snatch + 1 Power Snatch
- THEN -
” Christabel “
3 Rounds For Time:
500m Row
12 Power Snatches (135,95)
21 Box Jumps (24,20)
” SWEAT “
AMRAP 22:
500m Row or 400m Run
20 Alternating DB Power Snatches
20 Box jumps
1:00 Wall-Sit
“ Brain Freeze “ (All Classes)
5 RFT:
400m Run
25 ABMSU
20 HR Push-Ups
15 Box Jumps (24,20)
“ Nuclear Pepper “ (All Classes)
AMRAP 25:
500m Row
20 Box Jumps (30,24)
40 Abmat Sit-Ups
400m Run
“ Scar “
AMRAP 16:
5 Hang Power Cleans (155,105)
10 Box Jumps (24,20)
15 Abmat Sit-Ups
* SWEAT will Sub Hang DB Power Cleans (5R/5L) *
A) “ Our Best Life ” (All Classes)
Teams of 2
AMRAP 18:
250m Row
6 Burpees
12 Box Jumps (24,20)
* Partners Will Alternate Full Rounds *
- Then -
B) Coaches Buy-Out
“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
” SWEAT ”
OTM x 20 (:50on / :10off)
A) Wallballs
B) Pull-Ups
C) Box Jump Overs
D) KBS
E) Rest
“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
“Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
“SWEAT”
AMRAP 20:
20 Wallballs
20 KBS
20 Box Jumps
20 Goblet Squats
20/15 Calorie Row
“ Victoria ”
5 Rounds for Time (Victoria was a teacher for 5 years)
– 10 Thrusters (95lbs/65lbs) (Tragedy happened in room 10)
– 14 Box Jumps (24/20) (Tragedy occurred on 12/14/12)
– 12 Sumo Deadlift High Pull (95lbs/65lbs) (Tragedy occurred on 12/14/12)
– 12 Burpees (Tragedy occurred on 12/14/12)
– 27 KB Swings (53lbs/35lbs) (Victoria was only 27 years old)
” SWEAT ”
Death By Rounds (OTM x Failure)
Minute 1 = 1 DB Thruster = 1 Burpee + 1 KBS
Minute 2 = 2 DB Thruster + 2 Burpee + 2 KBS
Minute 3 = 3 DB Thruster + 3 Burpee + 3 KBS
Minute 4 = 4 DB Thruster + 4 Burpee + 4 KBS
* Continue to add 1 rep to each movement until the work cannot be finished within the minute, 20 minute cap *
A) Thruster Complex
Establish a heavy complex of:
1 Push Press + 1 Front Squat + 1 Thruster (From The Rack)
- THEN -
B) “ Rose DeWitt Bukater “
3 RFT:
500m Row
12 Thrusters (95,65)
21 Box Jumps (24,20)
” SWEAT ”
AMRAP 20:
500m Row / 1000m Bike (Choice)
20 Sumo KB Deadlift
20 KB Swings
20 Box Jumps
“Fight Gone Bad”
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest
Score is total reps combined on all stations
* * SWEAT will sub KB SDLHP and Odd Object Push Press * *
“Open 20.4”
For time:
30 box jumps, 24 in.
15 clean and jerks (95/65)
30 box jumps, 24 in.
15 clean and jerks (135/85)
30 box jumps, 24 in.
10 clean and jerks (185/115)
30 single-leg squats
10 clean and jerks (225/145)
30 single-leg squats
5 clean and jerks (275/175)
30 single-leg squats
5 clean and jerks (315/205 )
Time cap: 20 minutes
Read More“ Key and Peele ” (ALL CLASSES)
Teams of 2
AMRAP 22:
Partner A = Max Calorie Row
Partner B = 1 Round of “Small Kelly”
* Partners will switch after each round of “Small Kelly”
* 1 Round of “Small Kelly” = 400m Run + 15 Box Jumps (24/20) + 15 Wall Balls (20,14)
“ SWEAT ”
OTM X 20 (:50on / :10off)
A) Max KBS
B) Max Medball Squat Cleans
C) Max Box Jump Overs
D) Rest
” Wittman ”
7 RFT:
15 KBS (53,35)
15 Power Cleans (95,65)
15 Box Jumps (24,20)
A) Deadlift
20-15-10-10
* One weight across for all sets, Rest 2 Mins between sets
- THEN -
B) “Meter Maid”
For Time:
200 Meter Run + 27 Wallballs (20/14) + 27 Box Jumps (24/20)
200 Meter Run + 21 Wallballs (20/14) + 21 Box Jumps (24/20)
200 Meter Run + 15 Wallballs (20/14) + 15 Box Jumps (24/20)
200 Meter Run + 9 Wallballs (20/14) + 9 Box Jumps (24/20)
” SWEAT “
AMRAP 18:
200m Run + 3 Wallballs + 3 Burpee Box Jumps
200m Run + 6 Wallballs + 6 Burpee Box Jumps
200m Run + 9 Wallballs + 9 Burpee Box Jumps
200m Run + 12 Wallballs + 12 Burpee Box Jumps….
* Continue to add 3 Wallballs and 3 Burpee Box Jumps per round until time is reached *
" Marathon Monday "
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Abmat Sit Ups
200 Meter Run
26 Air Squats
200 Meter Run
* All Classes *
** There will be a row/bike option pending Thunder / Lightning **
A) Deadlift
5 x 4 ^
- THEN -
B) “ Nymeria ”
AMRAP 14:
55 Deadlifts (225,155)
55 Calorie Assault Bike
55 Box Jump Overs (24,20)
55 Calorie Row
“Fight Gone Bad”
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest
*Score is total reps combined on all stations*
Read More“ SWEAT “
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Weighted Russian Twist
B) Push-Ups
C) Calorie Row
D) Bottom To Bottom Squats
A) Deadlift
Build to a Heavy Set of 5
B) “ Baby Bender ”
5 RFT:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)
“ Sore Eyes “
AMRAP 20:
20 Wall Balls (20,14)
20 SDLHP (75,55)
20 Box Jumps
20 Push Presses (75,55)
20/14 Cal Row
