“ Socially Distant Van Damme “
A) From 0:00 - 6:00
30 Power Snatches (135,95)
- THEN -
B) From 6:00 - 12:00
30 Clean and Jerks (135,95)
- Then -
C) From 12:00 - 18:00
30 Thrusters (135,95)
- Then -
D) From 18:00 - 24:00
30 Ring Muscle-Ups
* * Athletes will choose ONE WEIGHT for all barbells * *
“ SWEAT “
AMRAP 25:
30 DB Push Press
15/12 Calorie Bike
200m Farmers Carry
15/12 Calorie Bike
30 DB Step-Ups
15/12 Calorie Bike
A) Clean and Jerk Complex
Establish a heavy complex in 15 minutes of:
1 Power Clean + 2 Push Jerks + 1 Power Clean
- THEN -
B) “Less Awful Annie”
50-40-30-20-10
Double Unders
Straight Leg Sit-Ups
5-4-3-2-1
Clean (245,165) Any Style
“ SWEAT “
AMRAP 22:
25 Straight Leg SIt-Ups
25 Double Unders
25 DB Step Overs
25 Double Unders
25 DB Push Jerks (Alternate 5’s)
A) Clean and Jerk
On The :90 x 8 Rounds ( 12:00 )
3 TnG Clean and Jerks
* Weight may increase as long as technique allows *
- Then -
B) ” Wind Sprints “
For Time:
3,000m Bike
30 KBS
2,000m Bike
20 KBS
1,000m Bike
10 KBS
RX = 70/53
“ SWEAT “
AMRAP 24:
5 Cal Assault Bike + 5 KBS + 5 Abmat Sit-Ups
10 Cal Assault Bike + 10 KBS + 10 Abmat Sit-Ups
15 Cal Assault Bike + 15 KBS + 15 Abmat SIt-Ups
20 Cal Assault Bike + 20 KBS + 20 Abmat Sit-Ups
* Continue to add 5 reps to each movement until time is up *
“ Queen Grimhilde “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Barbell (155,105)
1:00 Max TTB
* Rest 3:00 Between Rounds *
R1 = Max Sets of 5 Unbroken Cleans
R2 = Max Sets of 4 Unbroken Shoulder To Overhead
R3 = Max Sets of 3 TnG Clean and Jerks
” SWEAT “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Unbroken DB Complex (50/35 x 2)
1:00 Max TTB
* Rest 3:00 Between Rounds
** DB COMPLEX = 5 DL + 4 Hang PC + 3 S2OH ** <— MUST BE UNBROKEN
A) Clean and Jerk
On The 2:00 x 6 Rounds
3 Power Cleans + 3 Push Jerks
* Athletes may choose to ascend as desired *
- THEN -
B) “ Open 13.4 “
Ascending Ladder for 7 Minutes:
3 Clean & Jerks (135/95#)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
…and so on, until time expires.
” SWEAT “
For Time:
5,000m Row
Workout From Home
”Luck Of The Irish”
Establish 5 Minutes in a plank
- 6 Push-Ups every break
INTO
Establish 4 Minutes in a hollow hold
- 9 Abmat Sit-Ups every break
INTO
Establish 3 Minutes in a wall sit
- 6 Push-Ups every break
*Reminder if you are following the “At Home Workouts” you should be following 3 days on / 1 day off*
A) Complex
Establish a heavy complex of:
2 Power Cleans + 1 Front Squat + 1 Split Jerk
- THEN -
B) “ S.O.S ”
For Time:
36 Clean and Jerks (135,95)
* EMOM, including 0:00, 25 Double Unders *
“ SWEAT ”
AMRAP 22:
20 Medball Squat Cleans
40 Double Unders
20 Push-Ups
* Rest 1 Minute After Each Round *
Steel Toe”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)
* SWEAT will substitute 30 Devils Press for Clean and Jerks *
A) Power Clean & Push Jerk
Build to a Heavy Single
- THEN -
B) “Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)
” SWEAT “
AMRAP 18:
3-6-9-12-15-18….
Odd Object Squat (Plate)
Plate To Overhead
OH Plate Lunge
Burpee To Plate
* Continue To add 3 reps per round until time is reached *
A) Clean and Jerk
OTM x 10:
4 Bar Facing Burpees + 2 Clean and Jerks
* Athletes may choose to ascend in weight or stay across *
- Then -
B) “Gwen”
15 – 12 – 9 Unbroken Clean and Jerks
* Athlete chooses the weight, but the bar cannot rest on the ground.
On the 0:00, perform their set of 15
On the 7:00, perform your set of 12
On the 14:00, perform your set of 9
” SWEAT ”
For Time:
3,000m Row
* Every 2:00, including 0:00, stop and complete 6 burpees over the rower *
“ 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#
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/85)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)
“ SWEAT ”
Teams of 2:
0:00 – 10:00 – 1 Mile Team Run (1600m), Max Wallballs
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Team Run, Max KBS
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Team Run, Max Machine Cals
* Athletes may start scoring reps as soon as either of the athletes enter the building *
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 *
A) Power Clean
Build to a heavy single
- THEN -
B) “ Grace “
For Time:
30 Clean and Jerks (135,95)
” SWEAT “
AMRAP 20:
500m Row
30 Medball Squat Cleans
30 Box Jump Overs
A) Power Clean
On the :90 x 6 Rounds (9 Mins)
- 3-Position Power Clean & Jerks (Pocket, Hang, Floor)
- Then -
B) “ Tiger Blood “
3 RFT:
10 Power Cleans & Jerks
400m Run
“ Twist and Shout “
AMRAP 14:
1 Power Snatch
2 Overhead Squats
3 Power Clean and Jerks
40 Double-Unders
Rx Barbell – 135/95
“Gwen”
15 – 12 – 9 Unbroken Clean and Jerks
Athlete chooses the weight, but the bar cannot rest on the ground.
On the 0:00, perform the set of 15
On the 7:00, perform the set of 12
On the 14:00, perform the set of 9
“ SWEAT “
AMRAP 20:
50 Abmat Sit-Ups
25 Burpee Box Jump Overs (24,20)
5 Wall Walks
400m Run
"SASQUATCH"
In Teams of 3, 30:00 Cap:
250 Power Clean and Jerks
Every 5:00 (to include the start), complete:
45/30 Calorie Row
30 Toes to Bar
Weight climbs every 50 repetitions.
Weight #1 – 95/65
Weight #2 – 115/80
Weight #3 – 135/95
Weight #4 – 155/105
Weight #5 – 185/135
"LIQUID COCAINE"
5 RFT:
5 Power Clean and Jerks (155/105)
10 C2B Pull-Ups
- Then -
Accessory Work
4 Rounds of :45on / :15off for each movement
- HS Hold
- Flutter Kick
- Jumping Lunges
" Van Damme "
For Time:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95
* 20 Minute Cap *
" March On "
5 Rounds of:
1:00 Max Calorie Row
1:00 Max Double Unders
1:00 Max C&J (155,105)
1:00 Rest
