“ 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) Deadlift
5-5-3-3-1-1^
* Complete Lifts On The 2:30 *
- THEN -
B) “Killshot”
For Time:
21/18 Calorie Assault Bike
18 Deadlifts (155,105)
15 Bar Facing Burpees
18 Deadlifts (155,105)
21/18 Calorie Assault Bike
“ SWEAT “
AMRAP 25:
15 Calorie Assault Bike
12 Odd Object Deadlift (KB/DB x 2)
9 Burpee To Plate
* Rest 1:00 After Each Round *
A) Front Squats
On The :90 x 5 Rounds
- 3 Pause Squats @ 50% of BS 1RM
- THEN -
B) “Diane”
21-15-9 of:
Deadlifts (225,155)
HSPU
“SWEAT”
AMRAP 18:
1,000m Row / 2,000m Bike / 800m Run (Athletes Choice)
30 Double DB Deadlifts
30 HSPU
A) Deadlift
15 Minutes to establish a heavy set of 5 (Not TnG)
- THEN -
B) “ Plankton “
For Time:
3-6-9-12-15 of:
Deadlifts (225,155)
* 35 Double Unders after each set of DL *
“ SWEAT “
AMRAP 18:
15 Odd Object Sumo Deadlift
:30 Side Plank Left
60 Double Unders
:30 Side Plank Right
15 Odd Object Goblet Squats
A) Complex
Work To A Heavy Complex
3 Deadlifts + 2 Power Cleans + 1 Jerk
- Then -
B) “ White Clawz “
21-15-9:
Deadlift (135,95)
Shoulder To Overhead (135,95)
” SWEAT “
AMRAP 18:
3-6-9-12-15….
Double DB/KB Deadlifts
Double DB/KB Hang Clean
Double DB/KB Push Press
Calorie Row
* Continue to add 3 reps per round until time is up *
“Rise of the Machines”
6 Rounds of:
AMRAP 2:
7 Deadlifts (275,185)
7 Bar Facing Burpees
- Max Machine Cals in remaining time (AC)”
* * Rest 1:00 Between Rounds * *
” SWEAT “
AMRAP 25:
10 Double Odd Object DL
10 Burpee To Plate
10 Machine Cals (AC)
* Rest 1:00 After Each Full Round *
“ 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”
“ Dead Man Walking “ (All Classes)
AMRAP 22:
200m Farmers Carry (53/35 KB x 2)
20 Front Squats (53/35 KB x 2)
20 Wallballs (20/14)
* 7 DL Every Break on the Farmers Carry *
“ 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 *
A) Deadlift
5 x 3 Pausing Library Deadlifts
- INTO -
B) “ Down Up ”
For Time:
12-9-6-9-12 of:
Deadlifts (225,155)
Bar Facing Burpees
” SWEAT ”
AMRAP 18:
10 Burpees To 6” Target
20 Assault Bike Calories
30 KBS
40 Double Unders
“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
“Marston”
AMRAP 20:
1 Deadlift (405,285)
10 Toes-to-Bar
15 Bar Over Burpees
**To preserve the stimulus of the workout, we are looking for a heavy deadlift today**
A) Deadlift
Establish a heavy 3 for the day
- THEN -
B) “Cheaper By The Dozen”
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Assault Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Assault Bike…
* Increase Each Round By 3’s Until Finish
”SWEAT”
3 Rounds of:
3 Minute Max Cal Assault Bike
2 Minutes Max Weighted Step-Overs
1 Minute Max TTB
* Rest 3 Mins Between Rounds *
A) Deadlift
5-4-3-2-1^
- THEN -
B) “Diane”
21-15-9 of:
Deadlifts (225,155)
HSPU
” SWEAT ”
AMRAP 22:
15 Assault Bike Calories
15 Push-Ups
15 Odd Object Deadlifts
15 Odd Object Front Squats
“ Steamed “ (All Classes)
For Time:
1,000m Bike + 15 TTB + 2 Deadlift
1,000m Bike + 15 TTB + 4 Deadlift
1,000m Bike + 15 TTB + 6 Deadlift
1,000m Bike + 15 TTB + 8 Deadlift
1,000m Bike + 15 TTB + 10 Deadlift
RX = 275/185
A) Deadlift
Establish a heavy 5 Rep
- THEN -
B) “ The Gunslinger ”
For Time:
9-7-5 Wall Walks
27-21-15 Deadlifts (225,155)
” SWEAT “
5 Rounds of:
AMRAP 4:
30 Wallballs
20 DB Ground To Overhead
5 Wall Walks
* Rest 1 minute between rounds / Pickup where you left off *
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
A) Deadlift Builder
20-15-10-10
* One weight for all sets, Rest 3 Mins between sets *
- THEN -
B) " Dogfight "
100 Burpees for time
* EMOM 5 TTB *
” SWEAT ”
AMRAP 22:
10 Burpees
20 Abmat Sit-Ups
30 Wallballs
40 KBS
A) Deadlift
Build to a Heavy Set of 5
- THEN -
B) “Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
” SWEAT “
AMRAP 22:
5 HSPU / 5 KB SDLHP / 5 Alternating FR Lunges / 25 Plate Hops
10 HSPU / 10 KB SDLHP / 10 Alternating FR Lunges / 25 Plate Hops
15/15/15/25…20/20/20/25….25/25/25/25….
* Athletes Use The Same KB For SDLHP & FR Lunges *
A) Primer: On The 2:00 x 5 Sets
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
- THEN -
B) “Milk Money”
AMRAP 13:
55 Hang Snatches
55 Calorie Row
55 TTB
55 Overhead Squats
RX = 75/55
“ SWEAT ”
AMRAP 25:
500m Row
20 DB Burpees
20 DB Hang Snatches
20 DB Push Press
