“ Puppy Chow “
In a 20 Minute Window:
1-2-3-4-5….
Power Cleans (185,135)
Front Squat (185, 135)
- Minutes 0-10 = 200m Run
- Minute 10-20 = 400m Run
* Continue to add 1 rep to each round until time is reached *
”SWEAT”
AMRAP 20:
2 Rounds of
10 Double DB Power Cleans
10 Double DB Front Squats
200m Run
- Into -
2 Rounds of
20 Double DB Power Cleans
20 Double DB Front Squats
400m Run
“ 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 *
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 *
“ Swamp Total “
A) 1 RM Front Squat
B) 1 RM Push Press
C) 2 Min Max Cal Row
” SWEAT ”
5 Rounds of:
AMRAP 4:
20/15 Calorie Row
15/12 Calorie Bike
- Max 25ft Shuttle Sprints
* Rest 4:00 Between Rounds *
A) Complex
1 Clean + 2 Front Squats + 1 Clean
- Then -
B) “ Auto Pilot ”
For Time:
50/35 Assault Bike Calories
- Directly Into -
30 Squat Cleans (135,95)
“ SWEAT ”
AMRAP 18:
20 DBL KB Front Rack Lunges
20 DBL KB Push Press
20 DBL KB Deadlift
20 Calorie Bike
A) Thruster Complex
Establish a heavy complex of:
1 Push Press + 1 Front Squat + 1 Thruster (From The Rack)
- THEN -
B) “ Rose DeWitt Bukater “
3 RFT:
500m Row
12 Thrusters (95,65)
21 Box Jumps (24,20)
” SWEAT ”
AMRAP 20:
500m Row / 1000m Bike (Choice)
20 Sumo KB Deadlift
20 KB Swings
20 Box Jumps
“ Guess Who “
For Time:
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
- Round 1 @ 115/85
- Round 2 @ 135/95
- Round 3 @ 155/105
* * Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks * *
” SWEAT “
AMRAP 18:
1,000m Row
30 DB Deadlifts
20 DB Front Squats
10 DB Burpees
* All movements performed with 2 x Dumbbells *
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
15 Front Squats (95/65)
15/12 Calorie Assault Bike
” SWEAT ”
5 x AMRAP 4:
9 Burpee Box Jumps
9 DB Front Squats
9 Machine Calories
* Rest 1 Minute Between Rounds
** Pickup where you leave off each round **
“Bar Crawl”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
” SWEAT ”
AMRAP 30: (2Min on / 1Min off)
30 KBS
30 DB Push Press
30 Cal AB
30 TTB
* Pickup where you left off *
“SWEAT”
3 Rounds of:
3 Min Max Assault Bike Calories
2 Min Max 25ft Shuttle Sprints
1 Min Max TTB
* Rest 3 Minutes Between Full Rounds *
A) Front Squat
5 x 5 Across
- Then -
B) “Mad Men”
3 Rounds:
25 AbMat Sit-ups
200 Meter Farmers Carries (Athletes Choice)
25 AbMat Sit-ups
15 Front Squats (115/85)
“ SWEAT ” (30:00 Cap)
4 Rounds For Time:
800m Run
40 Sumo KB Deadlifts
30 Russian KB Swings
20 Goblet Squats
” WE WORK “
Teams of 3
4 Rounds for Time:
800m Medball Run (20,14)
60 Deadlifts
50 Front Squats
40 Push Jerks
R1 = 115/85…..R2 = 135/95….R3 = 155/105…R4 = 175/115
* Split Reps as Desired *
“ SWEAT “
A) Max Distance Row
B) Max Distance Bike
C) Max Rounds of 7 Push-Ups + 7 V-Ups + 7 Air Squats
- Round 1 = 3:00 at each station
- Round 2 = 2:30 at each station
- Round 3 = 2:00 at each station
* Rest equal amount after full rounds *
A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats + 3 Push Press
- THEN -
B) “ Sweet Chin Music “
For Time:
1,000m Row
50/40 Calorie Assault Bike
A) Squat Clean Complex
1 Squat Clean + 2 Front Squats + 1 Hang Squat Clean
- Then -
B) “ Beast Mode “
21/15 Calorie Assault Bike
200m Run
15/12 Calorie Assault Bike
200m Run
9 Calorie Assault Bike
200m Run
- Directly Into -
21 Hang Squat Clean Thrusters (135,95)
A) Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat
- THEN -
B) “Jacked Daniels”
For Time:
1,200 Meter Run
50 Thrusters (45/35)
30 C2B Pull-ups
” SWEAT “
OTM X 20 Minutes (:50on / :10 Transition)
A) Max Distance Row
B) Max Odd Object Thrusters
C) Max KBS
D) REST
A) Front Squat
On The 2:00 x 5
5 Front Squats building in weight
- THEN -
B) “ Death Race ”
5 RFT:
15/10 Calorie Assault Bike
10 Burpees
A) Front Squat
Establish a heavy 5 Rep FROM THE FLOOR
- THEN -
B) “ Pythagorean Theorem ”
3 RFT:
100 Double Unders
20 Front Squats (135,95)
10 Bar Muscle-Ups
” SWEAT “
AMRAP 20:
500m Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups
A) Deadlift
On The 2;00 x 6
3 - 1 - 3 - 1 - 3 - 1
* Across on the 3s / Ascend on the singles
- THEN -
B) “ Door Knob “
AMRAP 18:
21/15 Cal Assault Bike Cals
15 Strict HSPU
15 Deadlifts (115,85)
15 Front Squats (115,85)
* Row Cals = 1:1 *
“ SWEAT “
AMRAP 18:
20 Cal Bike Or Row
20 Strict HSPU
20 KB Sumo Deadlift High Pull
20 Goblet Squats
A) Complex
Work To A Heavy of:
2 Deadlifts + 2 Hang Cleans + 2 Front Squats
- Then -
B) “ Fergie “
21-15-9 Of:
Deadlifts (155,105)
TTB
Front Squats (155,105)
” SWEAT “
For Time:
5,000m Row or 10,000m Bike
“ Air Force One ”
30 Thrusters (135/95 )
30 Sumo Deadlift High Pulls (135/95 )
30 Push Presses (135/95 )
30 Overhead Squats (135/95 )
30 Front Squats (135/95 )
* 5 Burpees OTM *
“ SWEAT ”
AMRAP 25:
30 V-Ups
30 Calorie Row
30 Jump Squats (weighted)
30 Push-Ups
A) Front Squat
5 x 5 ACROSS
- THEN -
B) “Funny Bone”
For Time
21-15-9 of:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
” SWEAT “
AMRAP 25:
5 KBS / 5 Box Jumps / 5 Odd Object Squats / 5 Machine Cals
10 KBS / 10 BJ / 10 Odd Object Squats / 10 Machine Cals
15/15/15/15…..20/20/20/20…..25/25/25/25/…..
*Continue to add 5 reps per round until the 25 minute mark.
