“ Onesies “
Athletes will select one from each station:
A) Weightlifting
- 1 Rep Heavy Strict Press
- 1 Rep Heavy Push Press
- 1 Rep Heavy Push Jerk
- Then -
B) Gymnastics
- Max Set of Pull-Ups
- Max Set of TTB
- Max Set of HSPU
- Then -
C) Conditioning
- :90 Max Cal Row
- :90 Max Cal Assault Bike
- :90 Max Burpees
“ SWEAT “
OTM x 25 (:50on / :10off)
Min 1) Max Cal Row
Min 2) Max Wallballs
Min 3) Max Calorie Bike
Min 4) Max Burpees
Min 5) Rest
“ Danny Phantom “
A) AMRAP 8:
15/12 Calorie Row
10 Deadlifts (225,155)
- Rest 4 Minutes -
B) AMRAP 8:
15/12 Cal Bike
10 TTB
“ SWEAT “
AMRAP 20:
10 Calorie Row
10 Calorie Bike
5-10-15-20…
Odd Object Deadlift (Heavy)
TTB
“Mercury”
Teams of 3
AMRAP 25:
15/12 Calorie Bike
12 Kettlebell Swings (53/35)
9 Burpees
**Complete Full Rounds Before Switching**
Read More“ 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
“Gut Check”
For Time (Teams of 3 | 25 Minute Cap):
250/200 Calorie Bike
Directly Into…
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)
** After the Assault Bike Buy-In, 1 Athlete will be running a 400 at all times **
” SWEAT “
Teams of 3
AMRAP 25:
200/150 Calorie Bike
Directly Into…
50 Toes to Bar
50 Box Jump Overs
50 Wallballs
** After the Assault Bike Buy-In, 1 Athlete will be running a 400 at all times **
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Strict Press
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB
Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Cal Assault Bike (:90)
” SWEAT ”
OTM X 25
1) Max Machine Cals
2) Max KBS
3 Max Weighted Sit-Ups
4) Max Machine Cals
5) Rest
A) Push Jerk
Establish a heavy single for the day
- THEN -
“Frozen Ropes”
2 Rounds:
200′ Walking Lunge
100 Double Unders
50/35 Calorie Bike
”SWEAT”
AMRAP 25:
400m Run
50 Double Unders
40 Lunges
30 Machine Cals
A) Clean and Jerk
Establish a heavy Power Clean + 2 Jerks
- Then -
B) “Handlebars”
4 Rounds:
30/21 Calorie Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)
”SWEAT”
AMRAP 20:
15 Calorie Bike / Row
TTB 5-10-15-20….
Odd Object S2O 5-10-15-20…
* If odd object is single arm L+R = 1 *
“Bad Blood”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest
* SWEAT class will complete HR Push-Ups instead of Push Press *
A) Front Squat
5 x 4 ACROSS
- Then -
” Team Trifecta “
Teams of 2:
A) AMRAP 4:
Max Calorie Row
- Rest 1 Minute -
B) AMRAP 4:
Max Calorie Bike
- Rest 1 Minute -
C) AMRAP 4:
Max Calorie Row
- Rest 1 Minute -
D) AMRAP 4:
Max Calorie Bike
* One partner working on bike/row while one partner is completing a 200m Run. Partners switch at the completion of every 200m Run *
A) Push Press
4 X 6^
- Then -
B) “Rear End”
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Bike
10 Push Jerks (155,105)
” SWEAT “
OTM x 25 (:50on / :10off )
1) Double Unders
2) Odd Object Squats
3) Assault Bike Calories
4) Plank / 6” Hold (Athletes Choice)
5) Rest
A) Deadlift
5 x 4 ^
- THEN -
B) “ Nymeria ”
AMRAP 14:
55 Deadlifts (225,155)
55 Calorie Assault Bike
55 Box Jump Overs (24,20)
55 Calorie Row
“ Viserion ”
A) AMRAP 5:
21 Thrusters (95,65)
15 Calorie Bike
9 Bar Facing Burpees
- Rest 5 Minutes -
B) AMRAP 5:
15 Thrusters (115,85)
9 Calorie Bike
6 Bar Facing Burpees
- Rest 5 Minutes -
C) AMRAP 5:
9 Thrusters (135,95)
6 Calorie Bike
3 Bar Facing Burpees
“ SWEAT ”
AMRAP 20:
20 Calorie Bike
20 Burpee Box Jump Overs
20 Odd Object Thrusters
“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“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike
* Score = Slowest Round *
“ SWEAT “
AMRAP 25:
1000m Row
5 Rounds of:
5 Burpees
10 Lunges
15 Abmat Sit-Ups
