“Do It To It” (ALL CLASSES)
Teams of 2
For Time:
400m Run (Both Athletes)
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
RX = 155/105
Athletes will alternate full movements on rounds of "DT"
* * SWEAT will utilize Double DB/KB * *
DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder To Overhead
“ 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
A) DT Complex
Establish a heavy complex of:
3 Deadlifts + 2 Hang Cleans + 1 Jerk
- THEN -
B) “ Kickin It With DT ”
AMRAP 12:
1 Round of “DT” (155,105)
15 TTB
* 1 Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks *
” SWEAT ”
OTM x 25:
1) 1:00 Max V-Ups
2) 1:00 Max Burpees
3) 1:00 Max Medball Squat Cleans
4) 1:00 Max Plank Rows
5) 1:00 Rest
"CAPTAIN CRUNCH"
In a 4:00 Window…
3 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row
- - Rest 4:00 - -
In a 4:00 Window…
2 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row
- - Rest 4:00 - -
In a 4:00 Window…
1 Round Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
Time remaining, Max Calorie Row
A) " SWEAT " (8AM ONLY)
Teams of 2:
100 SDHP (70,53)
100 V-ups
100 Box Jumps (24,20)
100 KBS (70,53)
100 Box Jumps (24,20)
100 V-ups 100
SDHP (70,53)
B) " DT Complex "
- Establish A Heavy Complex of:
12 Deadlifts + 9 Hang Cleans + 6 Shoulder To Overhead
- Then -
" Row Capacity "
For Time:
8 x 250 Meter Row
**Rest 30 seconds after each set**
"CAPTAIN CRUNCH"
In a 4:00 Window…
3 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row
- - Rest 4:00 - -
In a 4:00 Window…
2 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row
- - Rest 4:00 - -
In a 4:00 Window…
1 Round Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
Time remaining, Max Calorie Row
“Do It To It”
Teams of 2
For Time:
400m Run
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
RX = 155/105
*Athletes will alternate full movements on rounds of "DT"
“DT”
5 Rounds:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
“Bouncy House”
AMRAP 4:
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Time remaining: Max Double Unders
RX = 95,65
Rest 4:00
AMRAP 4:
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Time remaining: Max Double Unders
RX = 135,95
Rest 4:00
AMRAP 4:
1 Round:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Time remaining: Max Double Unders
RX = 155,105
“Dashed Tomatoes”
3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”
1 “Cindy” Round = 5 Pull-Ups, 10 Pushups, 15 Air Squats
1 “DT” Round = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
