Wednesday, January 8, 2020
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“ Tune Squad ”
(All Classes)
Teams of 2
AMRAP 25:
200 DU
100 Cal Row
80 DB Snatches (50,35)
60 TTB
40 Burpees Over Rower
20 Bar Muscle-Ups
* Divide Reps As Needed
Friday, September 6, 2019
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“ WZA ONLINE CHALLENGE WORKOUT 5/6 ”
On a 15:00 Minute Clock
For Time, 21-15-9:
Thrusters
Calorie Row
Burpee Over Rower
With the remaining time,
Directly into:
1 Rep Max Clean and Jerk
**If the 21-15-9 is not completed within 12 minutes, continue to the 1RM C&J**
Rx: 95#, 65#
Scaled: 65#, 45#
Monday, December 10, 2018
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“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95,65)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115,80)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135,95)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155,105)
12 Over-the-Erg Burpees
Max Calorie Row
** SWEAT will perform Odd Object Squats **
Monday, November 19, 2018
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“ Da Bomb “
3 Rounds of:
AMRAP 4:
21 Wall Balls (20,14)
15 Power Snatches (95,65)
9 Burpees Over Rower
- Max Cal Row in remaining time
* 4 Minute rest between rounds / Score = total cals *
“ SWEAT “ (Noon)
Teams of 2
AMRAP 21:
15 Wall Balls
12 KBS
9 Burpees To Target
* Partners alternate ever 2 Rounds / One partner rowing at all times *
Wednesday, November 7, 2018
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“ Ground Breaking “
For Time:
50/35 Calorie Row
35 Lateral Burpees over the Rower
50 Overhead Squats (95/65)
” SWEAT “
AMRAP 18:
35 Calorie Row
35 Burpees To Target
35 KB Front Squats
35 KBS
Saturday, March 31, 2018
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" Flapjacks "
Teams of 2
AMRAP 20:
15 Wall Balls (20,14)
12 Cal Row
9 Burpees Over The Rower
* Partners alternate completing full movements *
Thursday, October 26, 2017
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"FREEDOM SAUCE"
A) With a 3:00 Clock:
21 Overhead Squats (95/65)
21 Lateral Burpees over Rower
-Max Calorie Row
Rest 3:00
B) With a 3:00 Clock:
18 Overhead Squats (115/80)
18 Lateral Burpees over Rower
-Max Calorie Row
Rest 3:00
C) With a 3:00 Clock:
15 Overhead Squats (135/95)
15 Lateral Burpees over Rower
-Max Calorie Row
Rest 3:00
D) With a 3:00 Clock:
12 Overhead Squats (155/105)
12 Lateral Burpees over Rower
-Max Calorie Row
*Score = Total Cals
Saturday, June 17, 2017
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" Lucky Number Slevin "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station *
