“ I Am Legend “
With a 15:00 Clock:
1600m Run (1 Mile)
- In Remaining Time -
AMRAP:
5 Power Snatches (95,65)
10 Overhead Squats (95,65)
20 Double Unders
“ SWEAT “
With a 20:00 Clock
1600m Run (1 Mile)
- In Remaining Time -
20 DB Snatches
20 Plank Pull Throughs
20 Russian Twists (L&R = 1)
“ Elevating Nancy “
For Time:
400m Run
21 OHS (75,55)
400m Run
18 OHS (95,65)
400m Run
15 OHS (115,85)
400m Run
12 OHS (135,95)
400m Run
9 OHS (155,105)
“ SWEAT “
5 Rounds For Time:
400m Run
20 KBS
20 OH Plate Lunges
A) On The :90 x 8 Rounds (12:00)
1 Squat Snatch
* Athletes may ascend or stay across as desired *
- THEN -
B) “Jack Dawson ”
AMRAP 16:
15 OHS (75,55)
30 Double Unders
15 Hang Power Snatch (75,55)
30 Double Unders
” SWEAT" “
AMRAP 20:
5 Gymnastic Reps
10 Push-Ups
15 Air Squats
A) Snatch Complex
3-Position Squat Snatch (Hip / Hang / Floor)
- THEN -
B) “ High Noon ”
5 RFT:
15/12 Cal Row
9 OHS (95/65)
3 BMU
* Rest 1:00 Between Rounds *
”SWEAT”
AMRAP 18:
2 DB Deadlifts + 2 DB Front Squats + 2 DB Plank Rows + 2 Machine Cals
4 DB Deadlifts + 4 DB Front Squats + 4 DB Plank Rows + 4 Machine Cals
6 DB Deadlifts + 6 DB Front Squats + 6 DB Plank Rows + 6 Machine Cals
8 DB Deadlifts + 8 DB Front Squats + 8 DB Plank Rows + 8 Machine Cals….
* Continue To add 2 reps per round until time is reached *
A) Snatch Complex
1 Complex Every :90 x 6
Power Snatch + 2 OHS + Hang Squat Snatch
- Then -
B) “Rocket Power”
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squats (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)
” SWEAT ”
AMRAP 20:
20 Burpees To Target
200m Run
20 Odd Object Front Squats
200m Run
20 V-Ups
200m Run
A) Snatch Complex
Work to a heavy of:
1 Power Snatch + 1 OHS + 1 Hang Power Snatch + 1 OHS
B) “ Double Bubble ”
AMRAP 15:
25 Double Unders
5 Power Snatches (115,85)
25 Double Unders
3 Bar Muscle-Ups
“ SWEAT “
3 Rounds of:
3 Minutes Max Cal AB
2 Minutes Max Cal Row
1 Minute Max Burpees
* 2 Minutes Rest Between Rounds *
“ SWEAT “
OTM x 24
1) Max Distance Row
2) Max Russian Twist
3) Max Distance Row
4) Max Burpees
* :45 of work / :15 Recovery *
A) Snatch
- 18 Minutes to establish a 1 Rep Heavy
- Then -
B) “ Roll Tide “
For Time:
12-9-6-3-6-9-12 Of:
Power Snatch
OHS
C2B Pull-Ups
RX - 95,65
“ Twist and Shout “
AMRAP 14:
1 Power Snatch
2 Overhead Squats
3 Power Clean and Jerks
40 Double-Unders
Rx Barbell – 135/95
A) Pause Overhead Squats
5 Sets of the following:
1 Tempo Overhead Squat + 1 Overhead Squat
* Tempo = 5 Seconds Down / 2 Second Pause in Bottom / 5 Seconds Up *
-> We are building on our previous Tempo Squats from 9/19/18 <-
- THEN -
B) "Yukon Express"
AMRAP 12 of:
5 OHS (115,85)
10 Front Rack Lunges (115,85)
15 Bar over Burpees
“ Yankee Swap “
AMRAP 5:
15-12-9
OHS (95,65)
C2B Pull-Up
- REST 5 Min -
AMRAP 5:
9-6-3
Cluster (95,65)
BMU
"HOT SAUCE"
A) AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (95,65)
Rest 3:00
B) AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (115,85)
Rest 3:00
C) AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (135,95)
Rest 3:00
D) AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (155,105)
" SWEAT "
On The 3 Minute x 10 Rounds :
15 Burpees + 200m Run
* Rest remainder of the 3 minute window *
" SWEAT " (8AM Only)
AMRAP 25:
500m Row
40 Air Squats
30 Abmat Sit-Ups
20 HR Push-Ups
10 Ring Rows
A) Overhead Squats
5-5-5-3-3 ^
- Then -
B) " Mike & Ike "
15-12-9-6-3 Of:
OHS @ 95/65
* 30 Double Unders after each round *
Snatch Skill
A) 5 x 3^ Snatch Balance (Moderate)
B) 5 x 2^ OHS (Moderate)
C) 5 x 1^ Snatch (Heavy)
- Then -
" Dig Dug "
5 RFT:
10 Unbroken OHS (Athlete Choice)
100ft Bear Crawl
"SWEAT" - 8AM
12 Round Tabata (:20on / :10 Rest) for each of the following:
A) Calorie Row
B) HR Push-Ups / Ring Rows
C) Calorie Row
D) V-Ups / 6" Hold
** For B & D athletes will alternate between movements for 12 rounds **
“Nansea”
5 Rounds for Time:
400 Meter Row
15 Overhead Squats (95/65)
" Scrambled Eggs "
Teams of 2:
AMRAP 20:
12/9 Cal Row
6 Power Snatch (95,65)
6 OHS (95,65)
*Partners Alternate Full Rounds*
" Sunday Strength "
Work to a heavy complex of:
Snatch + OHS + Hang Snatch + OHS
"Open 11.4"
AMRAP 10:
60 bar facing burpees
30 Overhead Squats (120,90)
10 Muscle Ups
"OVER AND OUT"
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
" Trips "
AMRAP 20:
30 Overhead Squats (95,65)
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
30 Toes to Bar
" Sunday Strength "
Work To A Heavy Snatch Complex of:
-Hang Power Snatch + OHS + Hang Squat Snatch
