A) 3-Position Power Clean
12 Minutes to establish a heavy complex ( Hip, Hang, Floor)
- THEN -
B) “ Ruby Tuesday “
For Time
800m Run
80 Double Unders
8 Power Cleans (225,155)
400m Run
40 Double Unders
4 Power Cleans (225,155)
200m Run
20 Double Unders
2 Power Cleans (225,155)
“ SWEAT “
AMRAP 16
400m Run
40 Double Unders
20 SA DB Hang Power Cleans (10R / 10L)
“ Hot Pursuit “ (All Classes)
2 ROUNDS OF
In a 4:00 WIndow:
500/400m Row
10 Power Cleans (155,105)
Max Bar Over Burpees
- Rest 2:00 -
In a 4:00 Window:
15 Bar Over Burpees
10 Power Cleans (155,105)
Max Meter Row
- Rest 2:00 -
* * SWEAT will complete DB Double Power Cleans and Burpees Over The DB * *
“ Queen Grimhilde “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Barbell (155,105)
1:00 Max TTB
* Rest 3:00 Between Rounds *
R1 = Max Sets of 5 Unbroken Cleans
R2 = Max Sets of 4 Unbroken Shoulder To Overhead
R3 = Max Sets of 3 TnG Clean and Jerks
” SWEAT “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Unbroken DB Complex (50/35 x 2)
1:00 Max TTB
* Rest 3:00 Between Rounds
** DB COMPLEX = 5 DL + 4 Hang PC + 3 S2OH ** <— MUST BE UNBROKEN
A) Complex
Build to a Heavy Complex of:
1 Power Clean + 1 Front Squat + 1 Push Jerk
- THEN -
B) “Wise Men”
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3:00
AMRAP 3:
3 Power Cleans(155/105#)
3 Front Squats(155/105#)
3 Push Jerks (155/105#)
Rest 3:00
AMRAP 3:
3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)
” SWEAT ”
AMRAP 20:
8 Toes to Bar
10 DB Hang Clean and Jerks (50/35)
14/12 Calorie Row
A) Complex
Establish a heavy complex of:
2 Power Cleans + 1 Front Squat + 1 Split Jerk
- THEN -
B) “ S.O.S ”
For Time:
36 Clean and Jerks (135,95)
* EMOM, including 0:00, 25 Double Unders *
“ SWEAT ”
AMRAP 22:
20 Medball Squat Cleans
40 Double Unders
20 Push-Ups
* Rest 1 Minute After Each Round *
A) Barbell Complex
On The :90 x 6 Rounds:
1 Power Clean + 2 Front Squats + 3 Push Jerks (Climbing)
- THEN -
B) “ Rack City ”
For Time:
10 Power Cleans (155,105)
50 Air Squats
10 Front Squats (155,105)
50 Air Squats
10 Push Jerks (155,105)
50 Air Squats
” SWEAT ”
AMRAP 18:
15 KB SDLHP
30 Wallballs
60 Double Unders
“Loose Thread”
Teams of 3
AMRAP 30:
60/45 Calorie Row
- Into -
3 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
- Into -
60/45 Calorie Row
- Into -
6 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
- Into -
60/45 Calorie Row
- Into -
9 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
…
Continue to go up by 3’s
* Divide reps as desired *
** SWEAT will complete rounds of 6 Burpees + 9 Air Squats + 12 Medball Squat Cleans **
Read MoreA) 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
“ Hot and Heavy ”Teams of 3:
4 Rounds For Time:
75/60 Calorie Assault Bike
60 TTB
45 Power Cleans
30 Power Snatches
* R1 = 115/85 — R2 = 135/95 — R3 = 155/105 — R4 = 175/115
” SWEAT ”
Teams of 2
AMRAP 25:
70 Wallballs
60/45 Calorie Assault Bike
50 DB Snatches
40 TTB
* Divide Reps as needed *
A) Push Jerks
OTM x 10
4 Bar Facing Burpees + 2 Push Jerks (From The Floor)
* Athletes may choose to ascend or stay across in weight *
- THEN -
B) “ Popeyes ”
3 Rounds For Time:
300m Row
10 Power Cleans
300m Row
10 Shoulder To Overhead
RX = 155/105
” SWEAT “
AMRAP 20:
300m Row
15 DB Front Squats
300m Row
15 DB Push Press
300m Row
15 DB Thrusters
” PR For Pat ”
Amrap 20:
6 Power Cleans (185,135)
12 Burpees
14 TTB
50ft HS Walk / 3 wall walks / :60 HS Hold / 50ft Bear Crawl
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
- Pat
“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
*Rest 4 Minutes Between Rounds*
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
” SWEAT ”
AMRAP 20:
30 KBS
25 Machine Cals
20 Burpee Box Jump Overs
* 4:00 On / 1:00 Off x 5 Rounds *
- Pickup where you leave off each round-
A) Power Clean
Establish A Heavy 3 Power Clean
- THEN -
B) " 15.4 "
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
”SWEAT”
AMRAP 20:
3 Weighted Step-Ups
3 HSPU / HR Push-Ups / 1 Wall Walk (Athletes Choice)
3 Medball Sit-Ups
6 Weighted Step-Ups
6 HSPU / HR Push-Ups / 2 Wall Walks
6 Medball Sit-Ups
9/9/9, 12/12/12, 15/15/15….
* Continue To Add 3 Reps Per Movement Until Time Is Reached *
“ Fish Out Of Water “
For Time:
2,000m Row
- Directly Into -
10 Rounds of:
3 Power Cleans (155,105)
6 Push-Ups
9 Air Squats
” SWEAT “
With a 20 Minute Clock:
2,000m Row Buy-In
- With Remaining Time -
AMRAP:
5 Push-Ups
10 Air Squats
15 KB SDLHP
“ IHOP ”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
RX = 155/105
” SWEAT ”
AMRAP 20:
400m Run
50 Double Unders
40 Machine Cals (Athletes Choice)
30 Medball Squat Cleans
“Blockbuster”
A) AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
- Rest 5 Minutes -
B) AMRAP 5:
Buy-In: 25/15 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
- Rest 5 Minutes -
C) AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)
“The Chief” = 3 Power Cleans + 6 Push-ups + 9 Air Squats
** SWEAT will Complete Max Rounds of **
6 Push-Ups + 9 Air Squats + 12 KBS
“ SWEAT ”
OTM X 20 (:50on / :10off)
A) Max KBS
B) Max Medball Squat Cleans
C) Max Box Jump Overs
D) Rest
” Wittman ”
7 RFT:
15 KBS (53,35)
15 Power Cleans (95,65)
15 Box Jumps (24,20)
A) Power Clean
On The :90 x 6 Rounds
- 3 Position Power Clean ( Hip + Hang + Floor)
- Then -
B) “Nowhere Fast”
For Time:
50 Power Cleans (155/105)
* Every Minute On The minute Including 0:00 = 5 TTB
” SWEAT ”
AMRAP 22:
2 Rounds of:
400m Run
20 TTB
10 HR Push-Ups
Then
2 Rounds of:
200m Run
20 KBS
10 HR Push-Ups
* Continue to alternate between the 2 rounds until time is reached *
“ SWEAT “ (8AM)
8 Rounds of :20 Of Work / :10 Of Rest for each of the following:
A) Plate To Overhead
B) Push-Ups (Not Hand Release)
C) Static Hold (Athletes Choice)
D) Jumping Lunges
E) Ring Rows
“Mind Eraser” (9AM)
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
“ Fish Out Of Water ”
For Time:
2,000m Row
- Directly Into -
10 Rounds of
3 Power Cleans
6 Push-Ups
9 Air Squats
RX = 155,105
“SWEAT”
AMRAP 20
500m Row
30 DB Clean and Jerk
400m Run
30 Goblet Squats
