“ 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)
A) Power Snatch Complex
On The :90 x 6 Rounds
- 1 Hang Power Snatch + 1 Power Snatch
- THEN -
” Christabel “
3 Rounds For Time:
500m Row
12 Power Snatches (135,95)
21 Box Jumps (24,20)
” SWEAT “
AMRAP 22:
500m Row or 400m Run
20 Alternating DB Power Snatches
20 Box jumps
1:00 Wall-Sit
“ 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) Power Snatch
OTM x 9:
3-3-3-2-2-2-1-1-1
* Weight may increase across each minute as long as technique allows, these are TnG reps *
- THEN -
B) “ New Era “
For Time:
50 Abmat Sit-Ups + 25 Power Snatches
40 Abmat Sit-Ups + 20 Power Snatches
30 Abmat Sit-Ups + 15 Power Snatches
20 Abmat SIt-Ups + 10 Power Snatches
10 Abmat SIt-Ups + 5 Power Snatches
RX = 75/55
” SWEAT “
AMRAP 16:
10 Abmat Sit-Ups + 5 DB Snatches + 200m Run
20 Abmat Sit-Ups + 10 DB Snatches + 200m Run
30 Abmat Sit-Ups + 15 DB Snatches + 200m Run
40 Abmat Sit-Ups + 20 DB Snatches + 200m Run….
* Continue to add 10 Abmat Sit-Ups and 5 DB Snatches every round *
A) Hang Power Snatch
Establish a heavy double in 12 Minutes
- THEN -
B) “11.1”
AMRAP 10:
30 Double Unders
15 Power Snatches (75,55)
“SWEAT”
AMRAP 18:
1 Round of “DB 11.1”
1 Building Lap Run
2 Rounds of “DB 11.1”
2 Building Lap Run
3 Rounds of “DB 11.1”
3 Building Lap Run
After the round of 3 building laps, reset to the round of 1
* * 1 Round of DB 11.1 = 15 DB Snatches (Alt) + 30 Double Unders * *
A) Power Snatch Complex
2 Hang Power Snatch + 2 Power Snatch
- Into -
B) “ Road Trip Isabel “
30 Power Snatches For Time (135,95)
* 200m Run Every Break *
“ SWEAT “
For Time
3 Rounds of:
200m Run + 15 Russian KBS
- Into -
2 Rounds of:
400m Run + 30 Russian KBS
- Into -
1 Round of:
800m Run + Russian 60 KBS
“ Black Rose “
On The 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-Ups
5 Power Snatches (Climbing)
“ SWEAT “
5 x 3:00 AMRAP
60 Double Unders / 60 Singles
5 Bar Muscle-Ups / 10 Pull-Ups / 15 Ring Rows
20 Dumbbell Snatches
* Rest 1:00 Between Rounds *
** Pickup where you left off **
A) Power Snatch
Establish a heavy 3 Position Power Snatch Complex
- THEN -
B) “Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95,65)
- Rest 3 Min -
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115,85)
- Rest 3 Min -
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135,95)
” SWEAT ”
AMRAP 25:
30 Abmat Sit-Ups
15 DB Burpee Box Step Overs
10-15-20-25…. Wallballs
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) 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) 3-Position Snatch
- Establish a Heavy 3-Position Power Snatch
- THEN -
B) “ Nova “
For Time:
30 TTB
30 Power Snatches (135,95)
30 Burpees
” SWEAT ”
AMRAP 20
4 Burpees
8 TTB
12 KBS
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/85)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)
“ SWEAT ”
Teams of 2:
0:00 – 10:00 – 1 Mile Team Run (1600m), Max Wallballs
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Team Run, Max KBS
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Team Run, Max Machine Cals
* Athletes may start scoring reps as soon as either of the athletes enter the building *
“ Soaked ”
For Time:
1,000m Row
- Into -
30 Power Snatches / 15 Burpee Box Jump Overs
20 Power Snatches / 10 Burpee Box Jump Overs
10 Power Snatches / 5 Burpee Box Jump Overs
Power Snatch = 75/55
Box = 24/20
” SWEAT “
Teams of 2
AMRAP 24:
80 DB Snatches
20 Burpee Box Jump Overs
80 Wall Balls
20 Burpee Box Jump Overs
* Split reps as needed *
“ The Nights Watch ”
AMRAP 20:
400m Run / 500m Row / 1000m Bike (Select One)
20 Power Snatch (75,55)
20 Box Jump Overs (24,20)
20 SDLHP (75,55)
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
“ SWEAT ”
Teams of 3
For Time (25 Minute Cap):
50/40 Calorie Bike, 30 Burpees / 90 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 60 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 30 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 60 Medball Thrusters
50/40 Calorie Bike, 30 Burpees / 90 Medball Thrusters
“Bike Drop”
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)
Weather Changes
-No 5/6AM Classes
-Open gym 9-12pm
Remainder of day = Normal
A) Snatch Complex
2 Snatch + 2 Hang Snatch
- Then -
B) “ Uptick ”
AMRAP 9:
1 Power Snatch (95,65) + 1 Bar Over Burpee
2 Power Snatch (95,65) + 2 Bar Over Burpees
3 Power Snatch (95,65) + 3 Bar Over Burpees
- Continue to add one rep to each movement per round until time is up-
” SWEAT ”
OTM x 24
A) Max Cal Row
B) Max Burpee To Target
C) Mx Cal Bike
D) Max Plank Hold
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 *
“ Grab-N-Go “
With a 12 Minute Clock:
A) 50 Power Snatches For Time (95,65)
- With Remaining Time -
B) Establish a 1 Rep Heavy Snatch (From Floor)
“ SWEAT “
8 Rounds of :20 on / :10 off
A) Push-Ups ( NOT HR )
B) Weighted Medball Sit-Ups
C) In & Out Plate Hops
D) KBS
E) Burpees
* 1 Minute Rest Between Full Tabatas *
“ Tropicana “
For Time:
20 Power Snatch (115,85)
20 HSPU
- Rest 1 Min -
15 Power Snatch (135,95)
15 HSPU
- Rest 1 Min -
10 Power Snatch (165,115)
10 HSPU
“ SWEAT “
OTM x 20 (:50 on / :10off
Even) Burpees
Odd) Cal Row
