“ IHOP ”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
RX = 155/105
” SWEAT ”
AMRAP 20:
400m Run
50 Double Unders
40 Machine Cals (Athletes Choice)
30 Medball Squat Cleans
“Sleep Walk”
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Bike
Max Overhead Squats (95/65)
Rest 3 Minutes
6 Minute AMRAP:
75/50 Calorie Bike
Max Hang Squat Cleans (115/80)
Rest 3 Minutes
5 Minute AMRAP:
50/30 Calorie Bike
Max Thrusters (135/95)
* Note Scores for each individual round *
“ SWEAT “
Teams of 2
AMRAP 25
30 Burpees
30 Medball Squat Cleans
30 Abmat Sit-Ups
30 Front Rack Lunges
* Partners Switch Every 10 Reps *
“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
150/100 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)
150/100 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)
“Road Trip”
Teams of 2
AMRAP 18:
20/14 Calorie Row
40 Double Unders
5 Hang Squat Cleans (155,105)
* Partners will alternate full rounds *
” SWEAT “ (6AM / 6PM)
5 Rounds of:
1 Minute Max Abmat Sit-Ups
1 Minute Max In & Out Plate Hops
2 Minutes Max Cal Row
1 Minute Rest
“ Hands Up “
AMRAP 12:
30 Double-Unders, 10 Power Cleans
30 Double-Unders, 10 Hang Squat Cleans
30 Double-Unders, 10 Push Presses
30 Double-Unders, 10 Reverse Lunges
30 Double-Unders, 10 Thrusters
RX - 95,65
“ SWEAT “
AMRAP 25:
500m Row
30 Medball Thrusters
50 Double Unders
30 Weighted Abmat Sit-Ups
“Chase the Rabbit”
AMRAP 5:
750m Row Buy-in
9 Hang Squat Cleans (135,95)
25 DU
- Rest 5:00 -
AMRAP 5:
500m Row Buy-in
6 Hang Squat Cleans (135,95)
25 DU
- Rest 5:00 -
AMRAP 5:
250m Row Buy-in
3 Hang Squat Cleans (135,95)
25 DU
