“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) Deadlift
6 x 3 Pausing Library Deadlifts
- Then -
B) “Crash Test”
For Time:
1,500m Row
45 Lateral Barbell Burpees
30 Deadlifts (245/165)
” SWEAT “ (6PM)
AMRAP 22:
750m Row
15 Burpees Over Rower
15 Double KB Deadlifts
A) Power Clean
Establish a Heavy 3 TnG
- THEN -
B) “Zoolander”
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees
” SWEAT ”
AMRAP 18:
30 Double Unders
15 DB Power Cleans (2xDB)
30 Double Unders
15 Burpees To Target
A) Shoulder To Overhead Complex
Establish a heavy complex of 1 Push Press + 2 Push Jerks
- THEN -
B) “ Little Dipper ”
21-15-9 Of:
Push Jerks (135,95)
Lateral Barbell Burpees
” SWEAT ”
OTM x 24min
1) Max Burpees
2) Max Abmat Sit-ups
3) Max KBS
4) Max Air Squats
5) Max Cals on rower
6) Rest
“ 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)
“ Flying V ”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
60 Clean and Jerks (135/95)
* SWEAT will substitute 2:1 Hang DB Clean & Jerks *
A) Deadlifts
OT:90 x 5 Rounds
- 4 Library Deadlifts (Silent, Reset)
- Then -
“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (225,155)
Lateral Barbell Burpees
“Brick Top”
AMRAP 5
21 Power Snatch (75,55)
18 Toes to Bar
Max Lateral Barbell Burpees
-rest 5:00-
AMRAP 5
18 Power Snatch (95,65)
15 Toes to Bar
Max Lateral Barbell Burpees
-rest 5:00-
AMRAP 5
15 Power Snatch (115,85)
12 Toes To Bar
Max Lateral Barbell Burpees
*SWEAT classes substitute DB Snatches and Burpees
“Bedtime”
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
* Score = Your Slowest Round *
” SWEAT “
AMRAP 18:
30 KB Deadlifts
10 Burpees To Plate
30 KBS
10 Burpees To Plate
30 Goblet Squats
10 Burpees To Plate
“Extreme Party Bus”
Teams of 3:
AMRAP 25:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.
” SWEAT “
Teams of 3:
AMRAP 25:
12 KBS
9/6 Calorie Bike
6 Burpees To Plate
Waterfall style. Next partner can go once the KBS has been cleared. Score is total fully completed rounds.
“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
“ SWEAT “
For Time:
50 Medball Squat Cleans
100 Double Unders
25 Burpees To Target
40 Medball Squat Cleans
75 Double Unders
20 Burpees To Target
30 Medball Squat Cleans
50 Double Unders
15 Burpees To Target
20 Medball Squat Cleans
25 Double Unders
10 Burpees To Target
" Grace "
30 Cleaan and Jerks For Time (135,95)
- Rest 5 Minutes -
" Tapout"
For Time:
15-12-9:
Deadlifts (135,95)
Lateral Bar Burpees
“Night Train”
Teams of 3:
100 Calorie Row
100 Lateral Barbell Burpees
100 Power Cleans (135/95)
100 Toes to Bar
100 Push Jerks (135/95)
100 Lateral Barbell Burpees
100 Calorie Row
