A) Overhead Squats
OTM x 10:
20 Double Unders + 3 OHS (From The Floor)
* Athletes may choose to ascend or stay at the same weight *
- THEN -
B) “ Chips Ahoy ”
For Time:
50/35 Calorie Assault Bike
40 TTB
30 Overhead Squats (115,85)
20 Front Rack Lunges (115,85)
” SWEAT ”
OTM X 24:
1) Assault Bike Calories
2) TTB
3) KB/DB Front Rack Lunges
4) Rest
A) Overhead Squat Complex
1 Tempo Overhead Squat + 3 Overhead Squats
- THEN -
B) “ Pigsty ”
2 Rounds For Time:
25 Overhead Squats (115,85)
400m Run
”SWEAT”
AMRAP 25:
400m Run
20 Single Arm OHS (DB) / Odd Object Squat
400m Row
20 Burpees Over Rower
* Rest 1 Minute After Full Round *
“Not Slap Happy”
A) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
B) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
8 Overhead Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
C) AMRAP 5:
Buy In: 100 Double Unders
- AMRAP In Remaining Time -
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24/20)
” SWEAT “
AMRAP 25:
200m Run
60 Double Unders
200m Run
30 Odd Object Squats
200m Run
15 Burpee Box Jump Overs
“ 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
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95,65)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115,80)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135,95)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155,105)
12 Over-the-Erg Burpees
Max Calorie Row
** SWEAT will perform Odd Object Squats **
"NANCY"
5 Rounds for Time:
400m Run
15 Overhead Squats (95/65)
“ SWEAT “
AMRAP 25:
60 Double Unders
500m Row
400m Run
30 Abmat Sit-Up
A) Overhead Squat
Work To a Heavy 3
-THEN-
B) “ Pickles “
AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
"CYDNEE"
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000m Row
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats
"The Bee's Knees”
AMRAP 3:
18 Burpees Over The Bar
18 Overhead Squats (75/55)
Max Calorie Row
rest 3 minutes
AMRAP 3:
15 Burpees Over The Bar
15 Overhead Squats (95/65)
Max Calorie Row
rest 3 minutes
AMRAP 3:
12 Burpees Over The Bar
12 Overhead Squats (115/80)
Max Calorie Row
rest 3 minutes
AMRAP 3:
9 Burpees Over The Bar
9 Overhead Squats (135/95)
Max Calorie Row
“Hang Loose”
30 Hang Squat Cleans (95/65#)
30 Handstand Push-ups
30 Thrusters (95/65#)
30 Box Jumps (24/20#)
30 Overhead Squats (95/65#)
30 C2B Pull-ups
“Boulderdash”
For time:
21-15-9
Overhead Squats (115/80#)
HSPU
400m Run
