A) Pause Front Squats
On The :90 x 5
- 3 Pause Squats @ 45% of BS 1RM (Across)
- THEN -
B) “ Friendly Fran “
3 RFT:
21 Thrusters (115,85)
21 C2B Pull-Ups
“ SWEAT “
A) AMRAP 7:
1-2-3-4-5…
Odd Object Thrusters
Pull-Ups / Elevated Ring Rows / Plank Rows
- Rest 5 Minutes -
B) AMRAP 7:
Odd Object Front Squats
Pull-Ups / Elevated Ring Rows / Plank Rows
* Gymnastic in B should be one scale back from movement performed in A *
“ Outback “ (All Classes)
On The Minute x 20:
Min 1) 7 Deadlifts (245/165)
Min 2) 12/9 Calorie Assault Bike
Min 3) Single Arm Devils Press (50/35)
Min 4) Rest
* SWEAT will perform 12 Odd Object Deadlifts *
“ Tik Tok “ (All Classes)
OTM x 5 Rounds:
1) 1 Round of “DT”
2) 50 Double Unders
3) Max Gymnastics Reps (Athletes Choice From List)
4) Rest
* SWEAT will use DB’s for “DT” *
”DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
RX = 155,105
“ Ribbon Dancer “ (All Classes)
On The Minute x 20
A) 1 Minute Max C2B Pull-Ups
B) 1 Minute Max HSPU
C) 1 Minute Max DB Step-Overs (50/35 x 2) (24,20)
D) 1 Minute Max Double Unders
E) 1 Minute Rest
“Team Extreme Barbara” (All Classes)
Teams of 2
AMRAP 20:
20 C2B Pull-ups
30 HSPU
40 Weighted Abmat Sit-Ups (14,10)
50 Dbl DB/KB Front Squats (Athletes Choice)
“ Thundercats “ (ALL CLASSES)
Teams of 2
A) AMRAP 6:
12 DB Snatch (50,35)
6 Burpees
- Rest 3 Min -
B) AMRAP 6:
12/8 Cal AB
6 C2B Pull-Ups
- Rest 3 Min -
C) AMRAP 6:
12 DB Snatch
6 Burpees
* All Amraps Are You Go / I Go Full Rounds *
A) On The :90 x 6 Rounds:
1 Pause OHS (:05 Hold) + 3 OHS
* Athletes May Add Weight As Desired *
- THEN -
B) “ Grim Reaper ”
AMRAP 5:
21-15-9 of:
Overhead Squats (95,65)
TTB
- Rest 5 Min -
AMRAP 5
15-12-9 of:
Thrusters (95,65)
C2B Pull-Ups
”SWEAT”
AMRAP 22:
500m Row
21 SA DB OHS / Odd object Squat
15 Gymnastic Movement
9 SA DB Push Press (9R + 9L)
A) Pause Front Squat
1 Pause Front Squat (:05 Pause) + 1 Front Squat
- THEN -
B) “ Colossus ” (All Classes)
For Time:
4 Rounds of:
6 Deadlifts (275,185)
12 C2B Pull-Ups
- Into -
4 Rounds of:
6 Front Squats (185,135)
12 Bar Facing Burpees
“ Torn ” (ALL CLASSES)
2 Rounds of:
A) AMRAP 5:
8 C2B Pull-Ups
8 Devils Presses (50,35)
- Rest 2 Min -
B) AMRAP 5:
8 Front Rack Lunges (95,65)
8 HSPU
- Rest 2 Min -
** SWEAT will complete odd object front rack lunges **
“ Iceberg “
AMRAP 4:
21/15 Calorie Bike
21 Kettlebell Swings (53/35)
21 C2B Pull-Ups
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Bike
15 Kettlebell Swings (53/35)
15 C2B Pull-Ups
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Bike
9 Kettlebell Swings (53/35)
9 C2B Pull-Ups
“ Slumber Party ”
Teams of 2:
AMRAP 22:
6 Front Squats (155,105)
12 DB Hang Clean & Jerk (6R/6L)
Max Set of C2B Pull-Ups
* Score = Total C2B Pull-Ups *
* * Partners Alternate Full Rounds * *
A) Front Squat
3 X 3 @ 60-70% Across
3 x 2 @ 70-75% Across
3 x 1 @ 75-85% Across
- Then -
B) “ Euphoria ”
OTM X 12
A) 15/12 Calorie Assault Bike
B) 21 Russian KBS (70,53)
C) 12 C2B Pull-Ups
* Athletes may scale to :50 of work at each station *
“ SWEAT ”
OTM X 20 Minutes:
A) :50 Max Calories Assault Bike
B) :50 Max Russian KBS
C) :50 Max C2B Pull-Ups
D) :50 Weighted Abmat Sit-Ups
E) Rest
“ SWEAT ”
AMRAP 22:
10 Burpees + 5 C2B Pull-Ups + Odd Object Push Press
10 Burpees + 10 C2B Pull-Ups + 10 Odd Object Push Press
10 Burpees + 15 C2B Pull-Ups + 15 Odd Object Push Press…..
* Continue to add 5 C2B Pull-Ups / Odd Object Push Presses until time is reached *
A) Push Jerks
5-3-5-3-5-3
* Across on the 5’s / Ascend on the 3’s *
- THEN -
B) " Canyon "
7 Rounds of:
7 C2B Pull-ups
7 Push Jerks (155,105)
7 Bar Facing Burpees
“ Tit For Tat ”
Teams of 2
AMRAP 12:
200m Run
7 C2B Pull-Ups
7 Front Squats (135,95)
- Rest 3 Minutes -
AMRAP 12:
200m Run
7 TTB
7 Front Squats (135,95)
* Partners will alternate full rounds *
* * SWEAT will complete DB / KB Front Squats * *
“ 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)
“ Workaholics”
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds of:
21 Kettlebell Swings (53/35)
15 Front Squat (95/65)
” SWEAT ”
AMRAP 18
15 Calorie Row
15 Odd Object Squats
15 KBS
15 C2B Pull-Ups
“ Flying V ”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
60 Clean and Jerks (135/95)
* SWEAT will substitute 2:1 Hang DB Clean & Jerks *
" SWEAT "
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
” The Gauntlet “
With a 7 minute Clock for each of the following:
A) 800M Run - Max C2B Pull-Ups with remaining time
B) 1,000m Row - Max Thrusters (95,65) with remaining time
C) 2,000m Bike - Max Burpees with remaining time
* 2 Minute rest between each station *
“ WZA Online Challenge Workout 2 ”
16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups
“ Monkeying Around ” (All Classes)
Teams of 2
AMRAP 24:
200m Run
16 DB Hang Clean & Jerks (8R / 8L, 50/35)
8 Chest To Bar Pull-Ups
* Athletes Alternate Full Rounds *
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