“ Melrose Place ” (ALL CLASSES)
Teams of 2
For Time:
A) 150 Cal Row (switch every 15 cals)
B) 100 Burpee Box Jumps (switch every 5reps)
C) 150 Wall Balls (Switch every 10 Reps)
D) 100 C2B Pull-Ups (Switch Every 10 Reps)
A) Sumo Deadlift
5 x 8 Ascending
- THEN -
B) “ Bermuda Triangle “
For Time:
150 Double Unders
- Into -
21-15-9 Deadlifts (225,155)
9-15-21 TTB
- Into -
150 Double Unders
” SWEAT ”
A) AMRAP 4:
35 DU
15 TTB
- Rest 2 Mins -
B) AMRAP 4:
12 Burpee Box Jumps
12 Double KB Deadlifts
- Rest 2 Mins -
* Repeat Both A & B *
“All Wheel Drive”
5 Rounds of
AMRAP 4:
20 Wallballs (20,14)
15 Burpee Box Jumps (24/20)
Max Assault Bike Calories In Time Remaining
-Rest 4 Minutes Between Rounds-
Read More“ Freezer Burn “
For Time:
800m Run
60 Wallballs (20,14)
40 TTB
20 Burpee Box Jumps (24,20)
“ SWEAT “ (Noon Class)
AMRAP 20:
400m Run
30 Wall Balls
20 Medball Abmat Sit-Ups
10 Burpee Box Jumps
“ Sweat Gone Bad “ (8AM)
3 rounds:
1:00 Wall Balls
1:00 Abmat Sit-Ups
1:00 Box Jumps
1:00 HR Push-Ups
1:00 Row for Calories
1:00 Rest
” Boats and Toes “ (9AM)
Teams of 3, with a 30:00 Time Cap:
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24″/20″)
Directly into…
50-40-30-20-10:
Toes to Bar
Dumbbell Power Snatch (50/35)
“Laces Out"
AMRAP 13:
60 Power Snatches (75,55)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (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
"Pinheads"
Teams of 3
AMRAP 22:
75 Wall Balls (20, 14)
50 Kettlebell Swings (70, 53)
25 Burpee Box Jumps (20")
*One Athlete Rowing At All Times*
