A) Front Rack Lunges
5 x 6 - athletes may choose to ascend or stay across
- THEN -
B) “ Mission Control “
3 Rounds For Time:
21 Calorie Assault Bike
21 Slamballs (30/20)
21 OH Lunges (95,65)
” SWEAT “
AMRAP 18:
20 DB SA OH Lunges (10R / 10L)
20 Machine Calories
20 Slamballs
200m Run
“ 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 *
A) Front Squats
On The 2:00
5 x 4 Across @ 50% of BS 1RM
- THEN -
B) “ Fried Rice “
Teams of 2
AMRAP 16:
50 Thrusters (95,65)
50 Calorie Assault Bike
50 HR Push-Ups
50 V-Ups
* One partner running a 400m run at all times, athletes switch at the completion of each run *
” SWEAT “
AMRAP 22:
20 DB Thrusters
20 Calorie Assault Bike
400m Run
20 HR Push-Ups
20 V-Ups
“ Pacman Shuffle “
Teams of 2
AMRAP 20:
You Go / I Go Full Rounds
30 Double Unders / 50 Single Unders
12/9 Calorie Assault Bike
6 Deadlifts (225,155)
“ SWEAT “
AMRAP 20:
30 Double Unders / 50 Single Unders
12/9 Calorie Assault Bike
6 DB Burpees (50/35 x 2)
* Rest :30 Between Rounds *
“ Drakes Cakes “
5 Rounds of:
15/12 Calorie Assault Bike
5 Squat Clean Thrusters (165,115)
15/12 Calorie Assault Bike
* Rest 2:00 Between Rounds
* * SWEAT will Substitute Devils Press *
At Home Fitness
” Deck - O - Cards ”
Spades = Push-Ups
Clubs = Abmat Sit-Ups
Diamonds = Air Squats
Hearts = Shoulder Taps ( L+R = 1 )
Aces = :60 Six Inch Hold
SHUFFLE UP AND DEAL! The workout starts by flipping a card and performing the number of reps of each movement represented by the suit…for example a 3 of hearts would be 3 shoulder taps ( L + R = 1 ). If you do not have a deck of cards you can use an online generator, link below, or simply complete 5 Rounds of 1:00 Max reps rotating through each movement including a rest minute. The workout is complete when you have gone through all 52 cards in the deck.
- - > Deck Of Card Generator < - -
“ Fuller Circle ”
1500m / 1200m Row
100 Double Unders
50/35 Calorie Assault Bike
100 Double Unders
1500m / 1200m Row
” SWEAT “
AMRAP 18:
25 KBS
50 Double Unders
25 Calorie Assault Bike
50 Double Unders
At Home Fitness
” Run Forest Run ”
AMRAP 30:
Max Distance Run / Walk / Bike
“Ambush“
2 RFT:
15 Push Press (115,85)
20 Single DB Step Ups (24,20 / 50,35)
15 Calorie Assault Bike
20 Bar Over Burpees
” SWEAT ”
3 Rounds of:
3 Minutes Max Calorie Assault Bike
2 Minutes Max Single DB Step-Ups
1 Minute Max Burpees To Target
* Rest 3 Minutes Between Rounds *
“Arm & Hammer“
Buy-In: 15 Clusters (135/95)
- Into -
3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
- Into -
Cash-Out: 15 Clusters (135/95)
” SWEAT ”
AMRAP 18:
3 Wallballs
3 Russian KBS
3 Pull-Ups
6/6/6, 9/9/9, 12/12/12….
*Continue to climb by 3’s until time is reached*
“Dead Leg”
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
15/12 Calorie Assault Bike
7 Deadlifts (185/135)
60 Double Unders (1:1 Singles)
* Score = Slowest Round *
” SWEAT ”
AMRAP 18:
15 KB Deadlifts
30 Double Unders
15/12 Calorie Assault Bike
30 Double Unders
“ Dumbbell Diddy ”
Teams of 2
AMRAP 24:
40/30 Calorie Assault Bike
100 Double Unders (Same Time, 50 Each)
10 DB Step-Overs (50/35 x 2)
10 Devils Press (50/35 x 2)
Round 2 = 20 / 20
Round 3 = 30 / 30….
* Continue to add 10 reps per round onto the DB Step-Overs and The Devils Press *
”SWEAT”
AMRAP 18:
40 Double Unders
20 Calorie Assault Bike
10 DB Step-Overs
10 Devils Press
“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)
“ 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 *
“ Hot and Heavy ”Teams of 3:
4 Rounds For Time:
75/60 Calorie Assault Bike
60 TTB
45 Power Cleans
30 Power Snatches
* R1 = 115/85 — R2 = 135/95 — R3 = 155/105 — R4 = 175/115
” SWEAT ”
Teams of 2
AMRAP 25:
70 Wallballs
60/45 Calorie Assault Bike
50 DB Snatches
40 TTB
* Divide Reps as needed *
“Flintstones” (All Classes)
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (Heavy)
A) Power Snatch
Establish a heavy 3 Position Power Snatch Complex
- THEN -
B) “Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95,65)
- Rest 3 Min -
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115,85)
- Rest 3 Min -
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135,95)
” SWEAT ”
AMRAP 25:
30 Abmat Sit-Ups
15 DB Burpee Box Step Overs
10-15-20-25…. Wallballs
A) Squat Clean
OTM x 10 Min:
2 Squat Cleans
* Athletes May Choose To Ascend In Weight or Stay Across *
- THEN -
B) “ Step Aerobics ”
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Front Rack Step-Ups (50/35, 24/20)
10 Squat Cleans (135/95)
” SWEAT ”
AMRAP 18:
25 Calorie Assault Bike
20 Double DB Step Overs
15 Double DB Squat Cleans
“ Frenemy ” ( ALL CLASSES )
A) 0:00 - 12:00
3 RFT:
75 Double Unders
10 DB Box Step Overs (24,20 / 50,35)
* 10 Minute Cap *
- THEN -
B) 12:00 - 24:00
3 Rounds of:
15/12 Cal Assault Bike
21 Thrusters (75,55)
* 10 Minute Cap *
- THEN -
C) 24:00
10 Round Partner Tabata
- Max Calorie Assault Bike
* Partners alternate each :20 working window
SWEAT WILL COMPLETE ODD OBJECT THRUSTERS
“Tri-Sprint Intervals” (All Classes)
5 Rounds:
AMRAP 4:
30 Shuttle Runs (25ft)
15/ 12 Calorie Assault Bike
Max Calorie Row
** Rest 4 Minutes Between Rounds **
“ Space Cadet “ (All Classes)
3 Rounds of:
1 Minute Max DB Ground To OH (50,35)
1 Minute Max Calorie Row
1 Minute Max Wallballs (20,14)
1 Minute Max Calorie Assault Bike
1 Minute Max Burpees To Plate
1 Minute Rest
