A) Front Rack Lunges
5 x 6 - athletes may choose to ascend or stay across
- THEN -
B) “ Mission Control “
3 Rounds For Time:
21 Calorie Assault Bike
21 Slamballs (30/20)
21 OH Lunges (95,65)
” SWEAT “
AMRAP 18:
20 DB SA OH Lunges (10R / 10L)
20 Machine Calories
20 Slamballs
200m Run
“ The Man In The Red Bandana “ (All Classes)
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)
** SWEAT classes will have the option to use a barbell for tomorrow only **
! ! ! CHECKOUT THE FULL STORY HERE ! ! !
“ Smokescreen “ (All Classes)
For Time:
800m Run
- Into -
10 Rounds of:
4 Strict HSPU
8 Front Rack Lunges (53,35 x 2)
12 KBS (53,35)
- Into -
800m Run
“ Green Eggs And Ham ”
For Time:
30 Burpees Over DB
30 Single Arm DB Swings (Eye Level) Right
60 Lateral Hops Over DB
30 Single Arm DB Swings (Eye Level) Left
60 Lateral Hops Over DB
30 DB Front Rack Step Back Lunges
60 Lateral Hops Over DB
30 DB Front Rack Lunges
30 Burpees Over DB
"Two-Stepping"
For Time:
50 Lunges
50 Plank Pull Throughs
50 Sit-Ups
40 Front Rack Lunges
40 Plank Pull Throughs
40 Tuck Kick-Outs
30 OH Lunges
30 Plank Pull Throughs
30 V-Ups
“ Torn ” (ALL CLASSES)
2 Rounds of:
A) AMRAP 5:
8 C2B Pull-Ups
8 Devils Presses (50,35)
- Rest 2 Min -
B) AMRAP 5:
8 Front Rack Lunges (95,65)
8 HSPU
- Rest 2 Min -
** SWEAT will complete odd object front rack lunges **
“ 757 ”
Teams of 2
AMRAP 25:
7 Hang Power Cleans (115,85)
7 Front Rack Lunges (115,85)
7 TTB
7 V-Ups
7 Calorie Row
* Partners alternate full movements *
* * SWEAT will substitute Dumbbell Power Cleans and DB Front Rack Lunges * *
A) Overhead Squats
OTM x 10:
20 Double Unders + 3 OHS (From The Floor)
* Athletes may choose to ascend or stay at the same weight *
- THEN -
B) “ Chips Ahoy ”
For Time:
50/35 Calorie Assault Bike
40 TTB
30 Overhead Squats (115,85)
20 Front Rack Lunges (115,85)
” SWEAT ”
OTM X 24:
1) Assault Bike Calories
2) TTB
3) KB/DB Front Rack Lunges
4) Rest
“ The Man In The Red Bandana “
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)
** SWEAT classes will have the option to use a barbell for tomorrow only **
A) Complex
Establish a heavy complex of:
1 Clean + 2 Step Back Lunges + 3 Push Jerks
- Then -
B) “ Turkey Jerky “
AMRAP 12:
12 Bar Over Burpees
9 Hang Power Cleans
6 Front Rack Lunges (Step Forward)
3 Push Jerks
RX = 155 / 105
” SWEAT ”
AMRAP 20:
500m Row
30 Lunges
20 Push-Ups
10 Burpees To Target
“ SWEAT “
OTM x 25
A) Max Wall Balls
B) Max OH Plate Lunges
C) Max Box Jump Overs
D) Max Burpees To Plate
E) Rest
“ Ciao “
Teams of 3
AMRAP 25:
120 Wall Balls (20,14)
90 Burpee Box Jump Overs (24,20)
60 Front Rack Lunges (135,95)
30 Push Press (135,95)
“ SWEAT ”
Full Tabatas for each of the following:
A) Jumping Lunges
B) Hollow Rocks
C) Calorie Row
D) Abmat Sit-Ups
E) Weighted Step-Ups
* Rest 1 Minute Between Full Tabatas *
A) “ Back Squat ”
5 x 8^
- THEN -
B) “ The Iron Throne ”
For Time:
10-9-8-7-6-5-4-3-2-1
Front Rack Lunges
1-2-3-4-5-6-7-8-9-10
Burpees
“ SWEAT “
EMOM x 25:
Minute 1: 15/12 Calorie Bike
Minute 2: 50 In & Out Plate Hops
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
A) Push Press
10-8-6-4-2^
B) Strict Press
5-4-3-2-1^
C) “ Westeros “
AMRAP 12:
20 Front Rack Lunges (115,85)
20 Push Press (115,85)
20 V-Ups
A) Push Jerk
10-8-6-4-2^
- Then -
B) “Razzmatazz”
21-15-9 of:
Alternating Front Rack Lunges (115,85)
Push Jerks (115,85)
”SWEAT”
AMRAP 25:
250m Row
30 Jump Squats
30 Abmat Sit-Ups
30 Plate To Overhead
“ Pound Puppies “
AMRAP 16:
10 Muscle Ups
20 Alternating Front Rack Lunges (115,85)
30 Abmat Sit-Ups
“ SWEAT “
AMRAP 20:
400m Row
30 Abmat Sit-Ups
20 Kettlebell Swings
100ft Walking Lunge
A) Pause Overhead Squats
5 Sets of the following:
1 Tempo Overhead Squat + 1 Overhead Squat
* Tempo = 5 Seconds Down / 2 Second Pause in Bottom / 5 Seconds Up *
-> We are building on our previous Tempo Squats from 9/19/18 <-
- THEN -
B) "Yukon Express"
AMRAP 12 of:
5 OHS (115,85)
10 Front Rack Lunges (115,85)
15 Bar over Burpees
“The Man In The Red Bandana” (Click The Link)
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)
“The Man In The Red Bandana”
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)
" 16.Fun "
AMRAP 20:
10 Front Rack Lunges (75,55)
8 Bar Facing Burpees
10 Front Rack Lunges (75,55)
8 C2B PU
* Unlike 16.1 These lunges are stationary not walking *
" The Hound "
For Time:
21-18-15-12 Of:
C2B Pull-Ups
Thrusters (95,65)
Front Rack Lunges (95,65)
