“ Socially Distant Van Damme “
A) From 0:00 - 6:00
30 Power Snatches (135,95)
- THEN -
B) From 6:00 - 12:00
30 Clean and Jerks (135,95)
- Then -
C) From 12:00 - 18:00
30 Thrusters (135,95)
- Then -
D) From 18:00 - 24:00
30 Ring Muscle-Ups
* * Athletes will choose ONE WEIGHT for all barbells * *
“ SWEAT “
AMRAP 25:
30 DB Push Press
15/12 Calorie Bike
200m Farmers Carry
15/12 Calorie Bike
30 DB Step-Ups
15/12 Calorie Bike
“ Road Warrior “
AMRAP 20:
30 Power Snatches (75,55)
1,000m Bike or 500m Row (Athletes Choice)
30 Power Snatches (95,65)
1,000m Bike or 500m Row (Athletes Choice)
30 Power Snatches (115,85)
1,000m Bike or 500m Row (Athletes Choice)
30 Power Snatches (135,95)
1,000m Bike or 500m Row (Athletes Choice)
AMRAP Power Snatches @ 155/105
” SWEAT “
AMRAP 18:
30 DB Snatches (Alternating)
30 Abmat Sit-Ups
1,000m Bike or 500m Row (Athletes Choice)
“ Knuckles “
AMRAP 16:
3 Unbroken Power Snatches
5 Bar Over Burpees
5 Rounds @ 75,55
4 Rounds @ 95/65
3 Rounds @ 115/85
2 Rounds @ 135/95
AMRAP @ 155/105
“ SWEAT “
AMRAP 18:
400m Run
20 Alternating DB Power Snatches
20 DB SA OH Lunges
* Increase reps by 5 Every Round *
A) Power Snatch
Build to a Moderate Set of 3
- Then -
B) “Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Snatches (135/95)
” SWEAT ”
4 x 5:00 Rounds of:
300/250m Row
20 Abmat Sit-Ups
-Max KBS in remaining time
“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Bike Erg
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
SWEAT will substitute DB Snatches & DB Thrusters
“ 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 *
“ Kurt Angle ”
On The 2 Minute x 20 Minutes (10 Rounds)
3 Strict HSPU
5 Power Snatches (135,95)
7 Bar Over Burpees
” SWEAT ”
AMRAP 20:
5 Burpees
10 HSPU
5 Burpees
10 DB Plank Rows
5 Burpees
10 DB Deadlifts
“ Oyster Bay ”
A) AMRAP 6:
12 Power Snatches (75,55)
4 BMU
- Rest 3 -
B) AMRAP 3:
Max Bar Facing Burpees
- Rest 3 Minutes -
C) AMRAP 6:
12 Power Snatches (95,65)
6 HSPU
” SWEAT “
3 Rounds of:
3 Minute Max Cal AB
2 Minute Max Medball Squat Cleans
1 Minute Max HSPU / Wall Walks / HR Push-Ups
* Rest 3 Minutes Between Full Rounds *
“Larry, Curly, and Moe”
Teams of 3
For Time (35 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Push Jerks (115,85)
100 TTB
100 Push Jerks (115,85)
100 Box Jump Overs (24/20)
100/70 Calorie Row
* SWEAT will substitute DB/KB Push Press *
“ Team Tetris “
Teams of 2
AMRAP 30:
75/60 Calorie Assault Bike
10 Rounds of “Cindy” (Alternate Full Rounds)
75 Power Snatches (75,55)
** Divide Reps As Desired **
* SWEAT = 75 DB Snatches *
Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Assault Bike Calories
9 Bar Facing Burpees
6 Power Snatches (135/95)
* Score = Slowest Round *
“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
* Score = Slowest Round *
” SWEAT “
OTM x 20
1) Single Arm DB Thruster
2) Calorie Row
3) Hang DB Snatch
4) Rest
A) Snatch Complex
Establish a heavy 3-Position Power Snatch Complex
- THEN -
B) “ AGOQ #5 “
For Time:
30 snatches (135,95)
30 Strict HSPU
“ SWEAT “
AMRAP 20:
35 Russian KBS
5 Wall Walks
35 Goblet Squats
200m Run
“Brick Top”
AMRAP 5
21 Power Snatch (75,55)
18 Toes to Bar
Max Lateral Barbell Burpees
-rest 5:00-
AMRAP 5
18 Power Snatch (95,65)
15 Toes to Bar
Max Lateral Barbell Burpees
-rest 5:00-
AMRAP 5
15 Power Snatch (115,85)
12 Toes To Bar
Max Lateral Barbell Burpees
*SWEAT classes substitute DB Snatches and Burpees
“ The Sand Snakes “
Teams of 2
3 x 7:00 Rounds (Running Clock)
50/40 Calorie Row Buy-In
- In Remaining Time -
9 Power Snatcehs (75,55)
9 TTB
* You Go / I Go Full Rounds *
“ SWEAT ”
AMRAP 22:
50/40 Calorie Row
25 TTB
25 Plate To Overhead
“ U-Haul ”
For Time:
50 Box Jump Overs (24,20)
40 TTB
30 Power Snatches (155,105)
” SWEAT ”
AMRAP 20:
Wall Balls
Box Jump Overs
TTB
* 5-5-5, 10-10-10, 15-15-15, 20-20-20…. continue to add 5 reps per round until the 20 minute mark *
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 *
“ The Vengaboys “
4 x 4 Minute AMRAPS
15 Power Snatches (75,55)
15 Box Jump Overs (24,20)
15 HR Push-Ups
* Rest 4 Minutes Between Rounds
** SWEAT will complete DB Snatches / KB Snatches / KB Swings **
