A) Squats
4 x 8 Ascending
- Athletes may choose between Front or Back Squats
- THEN -
B) “ Surfer On Acid “
3 RFT:
400m Run
21 Burpees
“ SWEAT “
A) 3 RFT:
400m Run
21 Burpees
- THEN -
B) OTM x 12 (:50 of work / :10 of rest)
Min 1) Plank Transfers
Min 2) Side Plank Right
Min 3) Flutter Kicks
Min 4) Side Plank Left
“ Uncle Eddie “
6 RFT:
5 Front Squats (205/145)
10 Bar Facing Burpees
15/12 Calorie Assault Bike
* Slowest Time = Score *
* * Athletes will rest 1:1 after each round *
” SWEAT “
6 Rounds of:
AMRAP 2:30
5 Double KB Front Squats (Heavy)
10 Burpees To Plate
Max Machine Calories
* Rest :90 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) Front Squats
5 x 5 @ 60% of Back Squat 1RM
* Performed On The 2:00 *
- THEN -
” The Boys “
For Time:
1,000m Run
50 Thrusters (45,35)
30 Slamball Dunks (30,20)
” SWEAT “
AMRAP 16
5-10-15-20-25-30….
Slamball Dunks
Slamball Step Overs
* 200m Run After Each Round *
SLAMBALL DUNK = Slamball Squat Clean Thruster + Slamball
Read MoreA) Front Squats
5 x 5 Across @ 57.5% of Back Squat 1RM
* Will be performed on the 2:00 *
- THEN _
B) “ Smudge “
OTM X 12:00
Min 1) 10 KBS - into - Max Double Unders
Min 2) 10 KBS - into - Max Wallballs
Min 3) Rest
* Score = Total Double Unders and Wallballs
* * RX = 53,35 / 20,14 * *
“ SWEAT “
OTM x 21:00
Min 1) 10 KBS - into - Max Double Unders
Min 2) 10 KBS - into - Max Wallballs
Min 3) Rest
A) Front Squats
5 x 5 Across @ 55% of Back Squat 1RM
* Will be performed on the 2:00 *
- THEN -
B) “Winding Road”
For Time:
60/40 Cal Row
40 Double DB or KB Front Squats (50/35, 53/35)
20 Burpee Box Jump Overs (24,20)
* Athletes will have a choice between 1, 2, or a 3 round option *
“ SWEAT “
AMRAP 20:
5 Burpee Box Jump Overs
10 Double DB/KB Front Squats
15 Cal Row
A) Front Squats
On The 2:00
5 x 4 Across @ 50% of BS 1RM
- THEN -
B) “ Fried Rice “
Teams of 2
AMRAP 16:
50 Thrusters (95,65)
50 Calorie Assault Bike
50 HR Push-Ups
50 V-Ups
* One partner running a 400m run at all times, athletes switch at the completion of each run *
” SWEAT “
AMRAP 22:
20 DB Thrusters
20 Calorie Assault Bike
400m Run
20 HR Push-Ups
20 V-Ups
A) Front Squats (Recovery)
4 x 6 Across
On The 2:00 @ 40-45% of 1RM Back Squat
- THEN -
B) “ Three Petes “
For Time:
3,000m / 2,500m Row
* Every 3:00 Including 0:00 Complete 10 DB Step Overs (35/25 x 2) *
“ SWEAT “
AMRAP 21:
Max Meter Row
* On The 3:00 Including 0:00 = 10 DB Step Overs (35/25 x 2)
“ 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) Front Squats
7-5-3-7-5-3
* The goal is to have the second wave be heavier than the first *
- THEN -
B) “ The Queen Of Hearts “
For Time:
30-20-10
Front Squats (135,95)
KBS (53,35)
“ SWEAT “
OTM x 25:
1) Max Goblet Squats
2) Max Shoulder Taps
3) Max KBS
4) Max Step-Ups (Weighted)
5) Rest
“ Quack “
3 Rounds For Time::
400m Run
21 Front Squats (115/85, Odd Object)
12 Sumo Deadlift High Pulls (115/85, Odd Object Row)
“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
” SWEAT ”
AMRAP 20:
200m Run
9 Odd Object Squat Cleans
7 Toes To Bar
5 Burpees To Target
A) Complex
Build to a Heavy Complex of:
1 Power Clean + 1 Front Squat + 1 Push Jerk
- THEN -
B) “Wise Men”
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3:00
AMRAP 3:
3 Power Cleans(155/105#)
3 Front Squats(155/105#)
3 Push Jerks (155/105#)
Rest 3:00
AMRAP 3:
3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)
” SWEAT ”
AMRAP 20:
8 Toes to Bar
10 DB Hang Clean and Jerks (50/35)
14/12 Calorie Row
A) Barbell Complex
On The :90 x 6 Rounds:
1 Power Clean + 2 Front Squats + 3 Push Jerks (Climbing)
- THEN -
B) “ Rack City ”
For Time:
10 Power Cleans (155,105)
50 Air Squats
10 Front Squats (155,105)
50 Air Squats
10 Push Jerks (155,105)
50 Air Squats
” SWEAT ”
AMRAP 18:
15 KB SDLHP
30 Wallballs
60 Double Unders
“Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
“SWEAT”
AMRAP 20:
20 Wallballs
20 KBS
20 Box Jumps
20 Goblet Squats
20/15 Calorie Row
A) Pause Front Squat
1 Pause Front Squat (:05 Pause) + 1 Front Squat
- THEN -
B) “ Colossus ” (All Classes)
For Time:
4 Rounds of:
6 Deadlifts (275,185)
12 C2B Pull-Ups
- Into -
4 Rounds of:
6 Front Squats (185,135)
12 Bar Facing Burpees
“ Slumber Party ”
Teams of 2:
AMRAP 22:
6 Front Squats (155,105)
12 DB Hang Clean & Jerk (6R/6L)
Max Set of C2B Pull-Ups
* Score = Total C2B Pull-Ups *
* * Partners Alternate Full Rounds * *
A) Front Squat
3 X 3 @ 60-70% Across
3 x 2 @ 70-75% Across
3 x 1 @ 75-85% Across
- Then -
B) “ Euphoria ”
OTM X 12
A) 15/12 Calorie Assault Bike
B) 21 Russian KBS (70,53)
C) 12 C2B Pull-Ups
* Athletes may scale to :50 of work at each station *
“ SWEAT ”
OTM X 20 Minutes:
A) :50 Max Calories Assault Bike
B) :50 Max Russian KBS
C) :50 Max C2B Pull-Ups
D) :50 Weighted Abmat Sit-Ups
E) Rest
“ Tit For Tat ”
Teams of 2
AMRAP 12:
200m Run
7 C2B Pull-Ups
7 Front Squats (135,95)
- Rest 3 Minutes -
AMRAP 12:
200m Run
7 TTB
7 Front Squats (135,95)
* Partners will alternate full rounds *
* * SWEAT will complete DB / KB Front Squats * *
“ SWEAT “
6RFT:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
A) Front Squats
10-8-6-4-2^
- THEN -
B) “ Dirty Water ”
For Time:
100 Double Unders
800m Run
60/45 Calorie Row
