“ 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
A) Push Press
OTM x 6:
3 Push Press @ 65-70% Across
- THEN -
9 Minutes to establish a heavy single
B) “ Oh My “
For Time:
50 Wallballs (20,14)
50 Cal Row
35 Wallballs
35 Cal Row
20 Wallballs
20 Cal Row
” SWEAT “
AMRAP 18:
10 Wallballs
10 Calorie Row
10 Weighted Sit-Ups
10 Double Unders (2x Singles)
20-20-20, 30-30-30, 40-40-40….
* Continue to climb by 10 reps until time is reached *
“ Gone Baby Gone “ (All Classes)
5 Rounds of:
1:00 Double Unders
1:00 Wallballs
1:00 DB Complex (50/35 x 2)
1:00 Calorie Row
1:00 Rest
—> DB Complex = 1 DB Push-Up + 1 DB Row Right + 1 DB Row Left <—
“ Dancing Queen “ (All Classes)
5 Rounds of:
Min 1) 7 Burpees + Max TTB
Min 2) 15/12 Calorie Row
Min 3) 10 KBS (70/53) + Max Double Unders
Min 4) Rest
“ Skull Island “
5 RFT:
21 Wallballs (20,14)
15 Calorie Row
9 Hang Clean and Jerks (135,95)
“ SWEAT “
AMRAP 20:
10 Calorie Row
20 Wallballs
10 Alt DB Hang Clean And Jerk (Heavy)
200m Run
A) Back Squats
3 x 8 @ 75%
2 x 6 @ 80%
2 x 4 @ 85%
* Performed on the 2:30 *
- THEN -
B) “Applebee’s”
4 RFT:
15 Wallballs (20,14)
15 Cal Row
“ SWEAT “
AMRAP 15:
19 Wallballs
19 Calorie Row
* This is CrossFit Games Open Workout 19.1 *
- Into -
Coaches Choice Buy-Out
A) Back Squats
3 x 6 @ 75%
2 x 4 @ 80%
2 x 2 @ 85%
- THEN -
B) “Head Start “
For Time:
50/35 Calorie Row
35 Burpee Box Jump Overs (20”)
50/35 Calorie Assault Bike
” SWEAT “
AMRAP 22:
5 Burpee Box Jump Overs (20”)
15 Calorie Row
5 Burpee Box Jump Overs
15 Calorie Assault Bike
A) Back Squats
On The 2:30:
3 x 8 @ 65%
2 x 6 @ 70%
2 x 4 @ 75%
- THEN -
B) Time Trial
1,000m Row
“ SWEAT “
AMRAP 18:
5-10-15-20-25…
Calorie Row
Weighted Sit-up (14/10)
Plank Transfers
“ Burnout “ (All Classes)
For Time:
30 Calorie Assault Bike
30 Calorie Row
400m Run
30 Deadlifts (225,155)
400m Run
30 Calorie Row
30 Calorie Assault Bike
* * SWEAT will utilize double KB DL * *
- Then -
”Coaches Choice Buy-Out”
“ Precipitation “ (All Classes)
A) In a 4:00 Window
20 / 15 Calorie Row
10 Burpees Over The Rower
- Max TTB in remaining time
- Rest 1 Minute -
B) In a 4:00 Window
15 TTB
10 Burpees Over The Rower
- Max Calorie Row
- Rest 1 Minute -
A) In a 4:00 Window
20 / 15 Calorie Row
10 Burpees Over The Rower
- Max TTB in remaining time
- Rest 1 Minute -
B) In a 4:00 Window
15 TTB
10 Burpees Over The Rower
- Max Calorie Row
A) Back Squat
10-8-6-4-2 ^
- Into -
B) “ Maleficent ”
2 RFT:
21 Calorie Row
21 Burpees Over The Rower
” SWEAT “
On The 4:00 x 5 Rounds
400m Run + 8 Devils Press (50/35 x 2)
* Rest remaining time *
“ Jafar ”
AMRAP 18:
10 Deadlifts (205,145)
20 Abmat Sit-Ups
30 Calorie Row
” SWEAT “
AMRAP 25:
10-12-14-16-18….
Odd Object DL (2xDB, 2xKB)
Abmat Sit-Ups
Calorie Row
Burpees To Plate
* Continue adding 2 reps per round until time is reached *
AT HOME FITNESS
”Sunday Funday Midline Tabata”
8 Rounds of :20 on / :10 off for each of the following:
- Flutter Kicks
- Extended V-Ups
- Mountain Climbers
- Hollow Rocks
- Alternating Side Planks
* Rest 1:00 Between Full Tabatas *
“Fortitude”
OTM x 30 (15 Rounds)
A) 15 Cal Row
B) 15 Burpees
* Scale 1 = 12 Cals / 12 Burpees
* Scale 2 = 9 Cals / 9 Burpees
* Scale 3 = :45 of Work at each station
“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
” SWEAT ”
AMRAP 20:
200m Run
9 Odd Object Squat Cleans
7 Toes To Bar
5 Burpees To Target
“Loose Thread”
Teams of 3
AMRAP 30:
60/45 Calorie Row
- Into -
3 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
- Into -
60/45 Calorie Row
- Into -
6 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
- Into -
60/45 Calorie Row
- Into -
9 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
…
Continue to go up by 3’s
* Divide reps as desired *
** SWEAT will complete rounds of 6 Burpees + 9 Air Squats + 12 Medball Squat Cleans **
Read More“ Code Red ”
For Time:
40 Cal Row
4 Rounds of “Alarm”
30 Cal Row
3 Rounds of “Alarm”
20 Cal Row
2 Rounds of “Alarm”
10 Cal Row
1 Round of “Alarm”
* 1 Round of Alarm = 5 Burpees + 10 DB Snatch (50,35) + 15 Abmat Sit-Ups *
Read More“Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
“SWEAT”
AMRAP 20:
20 Wallballs
20 KBS
20 Box Jumps
20 Goblet Squats
20/15 Calorie Row
A) Hang Snatch
Establish a 3-Rep Heavy Hang Snatch
- Then -
B) “Castaway”
AMRAP 15:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
” SWEAT ”
AMRAP 18:
30 Air Squats
30 Calorie Row
30 DB Snatches
30 Weighted Sit-Ups
