“ 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)
“ TTT “
A) 2-4-6-8-10 of:
Overhead Squat (115,85)
Box Jump Overs (24,20)
- Rest 3:00 -
B) 2-4-6-8-10 of:
Power Snatch (115,85)
Bar Over Burpees
- Rest 3:00 -
C) 2-4-6-8-10 of:
Squat Snatch (115,85)
Box Jump Overs (24,20)
” SWEAT “
A) 2-4-6-8-10 of:
SA DB OH LUNGE
Box Jump Overs
V-Ups
- Rest 3:00 -
B) 2-4-6-8-10 of:
DB Snatch
Burpee Over DB
V-Ups
- Rest 3:00 -
C) 2-4-6-8-10 of:
DB Front Rack Lunge
Box Jump Overs
V-Ups
A) Overhead Pause Squats (From The Rack)
15 minutes to establish a 3-Rep moderate to heavy (:05 pause in the bottom)
- THEN -
B) “ Kickoff “
AMRAP 12:
15 Overhead Squats (95,65)
30 Russian KBS (70,53)
” SWEAT “
OTM x 20 (:50on / :10off)
1) Max Russian KBS
2) Max Single Arm DB OHS
3) Max HR Push-Ups
4) Rest
A) Snatch Complex (Power Or Squat)
On The 2:00 x 6 Rounds
2 Snatch Grip Deadlifts + 2 Hang Snatch + 2 Overhead Squats (Ascending)
- THEN -
B) “ Hip Hop Isabel “
For Time:
30 Box Jump Overs (24/20)
15 Power Snatch (135/95)
20 Box Jump Overs
10 Power Snatch
10 Box Jump Overs
5 Power Snatch
“ SWEAT “
AMRAP 18:
3-6-9-12-15…
Calorie Row
Box Jump Overs (24/20)
KBS (53,35)
* Continue to add 3 reps per round until time is reached *
A) Overhead Squat
Build to a Heavy Set of 3
- THEN -
B) “FaceTime
”AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups
” SWEAT ”
10 x 1:30 Rounds
4 C2B Pull-Ups
8 Plate To Overhead
- Max Burpees to plate in remaining time
* Rest :30 after each round *
At Home Fitness
” Yack “
100 Burpees For Time
* OTM Including 0:00 = 10 Air Squats *
A) Snatch Complex
On The :90 x 6 Sets:
1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch
- THEN -
B) “ Vena Cava ”
AMRAP 15:
20 TTB
15 Hang Power Snatches (115,85)
10 Overhead Squats (115,85)
” SWEAT ”
AMRAP 18:
250m Row
20 TTB
250m Row
20 Alternating DB Snatches
A) On The :90 x 6 Rounds:
1 Pause OHS (:05 Hold) + 3 OHS
* Athletes May Add Weight As Desired *
- THEN -
B) “ Grim Reaper ”
AMRAP 5:
21-15-9 of:
Overhead Squats (95,65)
TTB
- Rest 5 Min -
AMRAP 5
15-12-9 of:
Thrusters (95,65)
C2B Pull-Ups
”SWEAT”
AMRAP 22:
500m Row
21 SA DB OHS / Odd object Squat
15 Gymnastic Movement
9 SA DB Push Press (9R + 9L)
A) Pause Overhead Squat
5 x 3 ^ (:05 pause in bottom)
- THEN -
B) “ Hustle and Flow ”
For Time:
30 Burpees
500m Row
1000m Bike
” SWEAT ”
5 Movement Tabata (8 Rounds each of :20on / :10off)
A) Burpees
B) Calorie Row
C) KBS
D) Calorie Bike
E) Weighted Sit-Ups
* Rest 1 Minute Between Rounds *
A) Overhead Squat
Establish a heavy 3 for the day
- Then -
B) “Power Bar”
AMRAP 12:
30 Abmat Sit-Ups
15/12 Machine Cals (Athletes Choice)
9 Overhead Squats (95,65)
” SWEAT ”
For Total Distance:
5:00 Max Distance
- Rest 3:00
4:00 Max Distance
- Rest 2:00
3:00 Max Distance
- Rest 1:00
2:00 Max Distance
- Rest :30
1:00 Max Distance
* Athletes may choose any machine to complete max distance *
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) Primer: On The 2:00 x 5 Sets
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
- THEN -
B) “Milk Money”
AMRAP 13:
55 Hang Snatches
55 Calorie Row
55 TTB
55 Overhead Squats
RX = 75/55
“ SWEAT ”
AMRAP 25:
500m Row
20 DB Burpees
20 DB Hang Snatches
20 DB Push Press
A) On The :90 x 6 Rounds (Building)
1 Hang Power Snatch + 2 Overhead Squats
- Then -
B) “ WZA Online Challenge Workout 1 ”
AMRAP 9:
3/3, 6/6, 9/9, 12/12…..
Hang Power Snatches (75, 55lb)
Overhead Squats (75, 55lb)
* 30 Double Unders after each completed round *
” SWEAT “
5 x 4 minute AMRAPS:
200m Run
20 KBS
40 Double Unders
20 Machine Cals
Rest 2 Minutes
Read MoreA) 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) Overhead Squat
Establish a Moderate 10-Rep (From The Floor)
- Then -
B) “Scarface”
For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
- Into -
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees
- Into -
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees
A) Overhead Squat
Build to a Heavy Set of 3
- THEN -
B) “Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/85)
A) Snatch Complex
Establish a heavy complex of:
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
- THEN -
B) “ Mahalo “
Teams of 2
AMRAP 15:
12 Power Snatches (75,55)
35 Double Unders
12 Box Jump Overs (24,20)
* Partners alternate movements *
“ SWEAT “
8 Rounds of :20 on / :10 off
A) Calorie Row
B) Push-Ups
C) Double Unders
D) Hollow Rocks
E) Assault Bike Calories
“ Air Force One ”
30 Thrusters (135/95 )
30 Sumo Deadlift High Pulls (135/95 )
30 Push Presses (135/95 )
30 Overhead Squats (135/95 )
30 Front Squats (135/95 )
* 5 Burpees OTM *
“ SWEAT ”
AMRAP 25:
30 V-Ups
30 Calorie Row
30 Jump Squats (weighted)
30 Push-Ups
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 *
A) Overhead Squat
6-3-6-3-6-3^ (From The Floor)
Across on the 6’s / Ascend on the 3’s
- Then -
B) " Autobahn "
For Time:
150 KBS (53,35)
*EMOM 5 Burpees*
“ SWEAT “
AMRAP 22:
5 Wall Balls / 5 KBS / 5 Russian Twists
10 Wall Balls / 10 KBS / 10 Russian Twists
15 Wall Balls / 15 KBS / 15 Russian Twists
20 Wall Balls / 20 KBS / 20 Russian Twists
* Continue to add 5 reps per round until time is up
“ 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
