“ SWEAT “
OTM x 30
Min 1) Max Burpees
Min 2) Max Abmat Sit-ups
Min 3) 200m Run
Min 4) Max Double Unders
Min 5) Max Air Squats
Min 6) Machine Cals
“T-Rex”
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks
* Barbell ascends in weight each round *
“ Bane “
For Time:
40 HSPU
20 Ring Muscle Ups
- Into -
10 Rounds of “Macho Man” (185,135)
* 1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Jerks *
" Van Damme "
For Time:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95
* 20 Minute Cap *
“ SWEAT ”
Teams of 2
AMRAP 25:
400m Run (Both Athletes)
50 Burpees
100 Wall Balls
150 KBS
* Teams divide reps as needed *
“ Hold The Door “
Teams of 2
AMRAP 25:
400m Run (Both Athletes)
10 Rounds of “Macho Man”
* Partners alternate full rounds of “Macho Man” *
” Macho Man “ = 3 Power Cleans + 3 Front Squats + 3 Jerks….Rx = 185,135
“Happy Hour”
3 Rounds:
12 Power Cleans (135/95#)
12 Chest-to-Bar Pull-ups
12 Jerks (135/95#)
12 Toes-to-Bar
" Spontaneous Combustion "
Teams of 2:
7 RFT:
20 Jerks (95,65)
20 KBS (70,53)
20 Alternating Front Rack Lunges (95,65)
” Open Test “
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
" Spontaneous Combustion "
Teams of 2:
7 RFT:
20 Jerks (95,65)
20 KBS (70,53)
20 Alternating Front Rack Lunges (95,65)
” Open Test “
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
