A) Back Squats
3 x 6 @ 75%
2 x 4 @ 80%
2 x 2 @ 85%
- THEN -
B) “Head Start “
For Time:
50/35 Calorie Row
35 Burpee Box Jump Overs (20”)
50/35 Calorie Assault Bike
” SWEAT “
AMRAP 22:
5 Burpee Box Jump Overs (20”)
15 Calorie Row
5 Burpee Box Jump Overs
15 Calorie Assault Bike
A) Front Squats
5 x 5 Across @ 55% of Back Squat 1RM
* Will be performed on the 2:00 *
- THEN -
B) “Winding Road”
For Time:
60/40 Cal Row
40 Double DB or KB Front Squats (50/35, 53/35)
20 Burpee Box Jump Overs (24,20)
* Athletes will have a choice between 1, 2, or a 3 round option *
“ SWEAT “
AMRAP 20:
5 Burpee Box Jump Overs
10 Double DB/KB Front Squats
15 Cal Row
“ Newton’s Cradle” (All Classes)
For Time:
150 Double Unders or 200 Singles
- Into -
40-30-20-10:
SA DB Hang Clean and Jerks (50,35)
* 10 BBJO (24/20) After Each Round *
- Into -
150 Double Unders or 200 Singles
“ Cardi-OMG ” (ALL CLASSES)
3 Rounds:
A) Max Calorie row
B) Max Calorie Bike
C) Max Burpee Box Jump Overs (24,20)
Round 1 (3:00 at each station)
Round 2 (2:00 at each station)
Round 3 (1:00 at each station)
* Rest 2 Minutes between full rounds *
Retired U.S. Army Specialist Justin Mooers, was a Swampscott native and graduate of Swampscott High School in 1999. He was a member of the Varsity football, basketball, and baseball teams. He joined the Army in 2002 but he was severely injured on April 16, 2003 in Germany when he was struck by a live wire after climbing on top of a train to check something, on their way to Iraq. Justin, died three times on the flight back to the United States, and his injuries were extensive as he lost his leg and was burned over 65% of his body. In the 13 months after the accident, he underwent 22 surgeries. He battled both physically and mentally over the next 5 years….this man was a true warrior with an unbreakable spirit. In June 2008, he died of a heart attack at his home with his daughter sleeping on his chest. He left behind his wife Jessica, their 20-month old daughter Bailey, and their second daughter Quinn who would be born in October that year. Justin’s parents, Karen and Michael Barbuzzi, and lifelong Swampscott residents, live at the top of Burpee Road less than a mile from The Swamp. Donations can be made to The Justin Mooers Scholarship Fund, c/o The Barbuzzi Family, 116 Windsor Ave., Swampscott MA 01907. If you have the means to do so, please consider donating to this fund as we start the annual Veteran’s Day process of honoring this truly special local hero that should never be forgotten. Our Governor Charlie Baker wrote an incredible article about Justin on Veteran’s Day in 2009. If you have not already read it, please take five minutes to read it HERE.
“Justin“
Teams of 3
3 Rounds:
Round 1) Partner A = 2008m Row
- Max TTB
Round 2) Partner B = 2008m Row
- Max KBS (53,35)
Round 3) Partner C = 2008m Row
- Max Burpee Box Jump Overs (20”)
* THERE WILL BE A 45/35 PLATE HOLD THROUGHOUT THE ENTIRE WORKOUT *
** One athlete will be rowing while one athlete performs the plate hold and one athlete performs the max reps. Athletes performing the plate hold and max reps may switch at any point but each athlete will complete the 2008m row in full.
“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
*Rest 4 Minutes Between Rounds*
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
” SWEAT ”
AMRAP 20:
30 KBS
25 Machine Cals
20 Burpee Box Jump Overs
* 4:00 On / 1:00 Off x 5 Rounds *
- Pickup where you leave off each round-
A) Thruster
Establish a 5 Rep Heavy From The Floor
- THEN -
B) “ Master Splinter ”
3 RFT:
400m Run
12 Burpee Box Jump Overs (24,20)
15 Thrusters (95,65)
” SWEAT ”
AMRAP 18:
200m Run
15 Burpee Box Jump Overs (24,20)
400m Run
30 DB Thrusters (Athletes Choice)
Happy Birthday Mike! Enjoy your day and from the bottom of our hearts thank you for all that you do!
“ SWEAT ”
OTM X 25
1) Burpee Box Jump Overs
2) Weighted Abmat Sit-Ups
3) Medball Thruster
4) Assault Bike Calories
5) Rest
A) Complex
Establish a heavy complex of the following:
1 Power Clean + 2 Front Squats + 1 Power Clean
- THEN -
B) “ Family Matters ”
For Time:
50/35 Calorie Assault Bike
40 Wallballs (20,14)
30 Burpee Box Jump Overs (24,20)
20 Squat Cleans (135,95)
“Not Slap Happy”
A) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
B) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
8 Overhead Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
C) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24/20)
” SWEAT “
AMRAP 25:
200m Run
60 Double Unders
200m Run
30 Odd Object Squats
200m Run
15 Burpee Box Jump Overs
“ Soaked ”
For Time:
1,000m Row
- Into -
30 Power Snatches / 15 Burpee Box Jump Overs
20 Power Snatches / 10 Burpee Box Jump Overs
10 Power Snatches / 5 Burpee Box Jump Overs
Power Snatch = 75/55
Box = 24/20
” SWEAT “
Teams of 2
AMRAP 24:
80 DB Snatches
20 Burpee Box Jump Overs
80 Wall Balls
20 Burpee Box Jump Overs
* Split reps as needed *
“ Nostradamus “
AMRAP 22:
400m Run
25 TTB
400m Run
25 Burpee Box Jump Overs (24,20)
* ALL CLASSES *
" Wet Floor “
AMRAP 20:
75 Wall Balls (20,14)
60/45 Calorie Row
45 TTB
30 Burpee BJO (24,20)
15 Ring Muscle-Ups
“ Sour Grapes “
AMRAP 14:
50 Double Unders
15 Burpee Box Jump Overs (24,20)
15 C2B Pull-Ups
“ SWEAT “
AMRAP 20
30 Double Unders
15 Burpee Box Jumps
30 Double Unders
15 C2B Pull-Ups
“ Rugrats “
On The 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24,20)
15 Front Squats (95,65)
15/12 Cal Row
* Score = Slowest Round *
“ SWEAT “
OTM X 20
1) Burpee Box Jump Overs
2) Russian KBS
3) Cal Row
4) Rest
“ SWEAT “ ( 8AM )
Teams of 2
For Time:
50-40-30-20-10 of:
Box Jump Overs
Russian Kettlebell Swings
Plate Thrusters
“ Locked Up “ ( 9AM )
Teams of 2
For Time:
50-40-30-20-10 of:
Burpee Box Jump Overs (20”)
KBS (70,53)
Thrusters (95,65)
“Justin“
Teams of 3
3 Rounds:
Round 1) Partner A = 2008m Row
- Max TTB
Round 2) Partner B = 2008m Row
- Max KBS (53,35)
Round 3) Partner C = 2008m Row
- Max Burpee Box Jump Overs (20”)
* THERE WILL BE A 45/35 PLATE HOLD THROUGHOUT THE ENTIRE WORKOUT *
** One athlete will be rowing while one athlete performs the plate hold and one athlete performs the max reps. Athletes performing the plate hold and max reps may switch at any point but each athlete will complete the 2008m row in full.
"POWER OUTAGE"
A) In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
12 Power Cleans (115/85)
4 Burpee Box Jump Overs (24/20)
Rest 5:00
B) In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
Rest 5:00
C) In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)
" Belt Buckle "
For Time:
1,000m Row
30 Deadlifts (245/165)
30 Burpee Box Jump Overs (24″/20″)
“Gun Show”
For Time with a 20:00 Cap:
50 Barbell-Facing Burpees
50 Sumo Deadlift High Pulls (115/80)
35 Burpee Box Jumps (24″/20″)
35 Power Cleans (115/80)
20 Burpee Box Jump Overs (24″/20″)
20 Bar Muscle-Ups
" Versace "
For Time:
100 Double Unders
20 Burpee Box Jump Overs (24″/20″)
30 Squat Snatches (95/65)
20 Burpee Box Jump Overs (24"/20)
100 Double Unders
