“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
“ Hyperthermia “
4 Rounds of:
3:00 on / 3:00 off
10 Hang Power Cleans (135,95)
12 HR Push-Ups
10 Shoulder To Over Head (135,95)
- Max machine cals for score (Athletes Choice)
* * SWEAT will use double DB’s * *
“ Scar “
AMRAP 16:
5 Hang Power Cleans (155,105)
10 Box Jumps (24,20)
15 Abmat Sit-Ups
* SWEAT will Sub Hang DB Power Cleans (5R/5L) *
“Jump City”
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#)
-Then-
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (135/95#)
-Then-
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (135/95#)
* SWEAT will utilize Dbl DB Power Cleans *
At Home Fitness
” Jumpin Jack Flash “
OTM x 20 (:50on / :10 off)
1) Max Reps of Jumping Lunges
2) Side Plank Left
3) Max reps of Inchworm Walkouts
4) Side Plank Right
5) Rest
“ Drag Race ”Teams of 2
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs (20,14)
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 155/105
Round 2 = 135/95
* SWEAT will sub DB’s *
“ 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 * *
“ The Capulets and the Montagues ”
Teams of 2
AMRAP 20:
9/7 Calorie Row
7 Deadlifts (155,105)
5 Hang Power Cleans (155,105)
3 Muscle-Ups
” SWEAT ”
AMRAP 18:
20 Calorie Row
15 DB Deadlifts
10 DB Hang Power Cleans
5 C2B Pull-Ups
“ SWEAT ”
3 Rounds of:
2 Minutes Max Cal AB
1 Minute Max Russian KBS
2 Minute Max Cal Row
1 Minute Max Burpees To Plate
* Rest 3 Minutes Between Rounds *
A) Hang Power Clean
Establish A Heavy Complex of:
3 Hang Power Cleans + 2 Push Jerks
- THEN -
B) “Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Russian KBS (70,53)
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
A) Hang Clean
Establish a 5 rep heavy
- THEN -
B) “ Warning Shot ”
For Time:
18-15-12-9-6-3 Of:
Hang Power Cleans (115,85)
Push Jerks
TTB
“ SWEAT ”
AMRAP 18:
250m Row / 3 KB DL / 3 TTB
250m Row / 6 KB DL / 6 TTB
250m Row / 9 KB DL / 9 TTB….
* Continue to add 3 KB DLs + 3 TTB per round until time is reached *
“ Annie Cleans Up *
For Time:
100 Double Unders + 50 Abmat Sit-Ups + 15 Hang Power Cleans )
80 Double Unders + 40 Abmat Sit-Ups + 12 Hang Power Cleans
60 Double Unders + 30 Abmat Sit-Ups + 9 Hang Power Cleans
40 Double Unders + 20 Abmat Sit-Ups + 6 Hang Power Cleans
20 Double Unders + 10 Abmat Sit-Ups + 3 Hang Power Cleans
RX = 155/105
” SWEAT ”
8 Rounds of :20 on / :10 off For Each Of The Following
- Double Unders
- Machine Calories
- Weighted Abmat Sit-Ups
- Machine Cals
- Russian KBS
“ Tiki Torch ”
Teams of 2
AMRAP 18:
150m Row
10 Hang Power Cleans (135,95)
5 Strict HSPU
* Partners Alternate Full Rounds *
” SWEAT “
AMRAP 20:
200m Row / 400m Bike
3 KBS
200m Row / 400m Bike
6 KBS
200m Row / 400m Bike
9 KBS….
* Continue to add 3 KBS per round until time is up *
“ TD “
5 Rounds of
6 Push Jerks (155,105)
9 Hang Power Cleans (155,105)
12 Deadlifts (155,105)
* Anytime you break = 4 Bar Facing Burpees *
“ SWEAT “ (Noon)
AMRAP 18:
25 Calorie Row
50ft Walking Lunge (Odd Object Optional)
25 Burpee Box Jump Overs
50ft Walking Lunge (Odd Object Optional)
“ SWEAT “
AMRAP 18:
21 Calorie Row
18 Jumping Lunges
15 Abmat Sit-Ups
12 HR Push-Ups
A) Hang Power Clean
Establish a 1-Rep Heavy
- Then -
B) “ Downsize “
3 RFT:
45 Abmat Sit-Ups
30/20 Cal Row
15 Hang Power Cleans (115,85)
A) Push Press - 5 x 3^
- THEN -
B) " Sky Hook "
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Presses
Rx – 115/85
" Unpartitioned DT "
For Time:
60 Deadlifts (155,105)
45 Hang Power Cleans (155,105)
30 Push Jerks (155,105)
" Meat Grinder "
In Teams of 2
400 Meter Run, 100 Deadlifts
400 Meter Run, 80 Hang Power Cleans
400 Meter Run, 60 Front Squats
400 Meter Run, 40 Push Jerks
400 Meter Run, 20 Clusters
RX = 155,105
"BAR HOPPING"
AMRAP 15:
15 Hang Power Cleans (135/95)
15/12 Calorie Row
15 C2B Pull-Ups
60 Double-Unders
" ! Pump Day ! "
Work to a heavy complex of:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
" Undertow "
5 Rounds:
200 Meter Run
30 Double-Unders
9 Hang Power Cleans (155/105)
