“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
” SWEAT ”
OTM x 20 (:50on / :10off)
A) Wallballs
B) Pull-Ups
C) Box Jump Overs
D) KBS
E) Rest
“ Ibuprofen ”
For Time:
50/35 Calorie Assault Bike
- Into -
21-15-9 of:
Shoulder To Overhead (135,95)
Pull-Ups
- into -
50/35 Calorie Row
” SWEAT ”
3 X 7:00 Windows
A) 2,000m Bike - Into - Max Pull-Ups in remaining time
B) 1,000m Row - Into - Max Devil’s Press in remaining time
C) 2,000m Bike - Into - Max Wall Walks
* Rest 3:00 Between Rounds *
“ 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
A) Thruster
Establish an 8-Rep Heavy (From the rack)
- Then -
B) " Fire Alarm "
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
* 1 Round of "Bergeron Beep Test" = 7 Thrusters + 7 Pull-Ups + 7 Burpees *
"SWEAT"
Working in teams of 2
Max Cal Row within the time frame:
3:00 / 2:30 / 2:00 / 1:30 / 1:00 / :30
* One athlete works while one rests, both athletes complete all time frames *
A) Complex
Work To A Moderate Complex Of:
3 Front Squats + 2 Push Press + 1 Thruster
(From The Floor)
- Then -
B) "Fran"
21-15-9:
Thrusters (95,65)
Pull-Ups
“Coneheads”
AMRAP 4:
21 Burpees
21 Calorie Row
21 C2B Pull-Ups
Rest 4:00
AMRAP 4:
18 Burpees
18 Calorie Row
18 Toes to Bar
Rest 4:00
AMRAP 4:
15 Burpees
15 Calorie Row
15 Pull-Ups
" Fitness Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Row in Time Remaining
Rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Row in Time Remaining
" ! Pump Day ! "
Thruster - 3RM from the floor
- Then -
"Fran"
21-15-9 of:
Thrusters (95,65)
Pull-Ups
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
“Helen’s On A Boat”
3 Rounds:
500m Row
21 Kettlebell Swings (53/35#)
12 Pull-ups
"Lysol"
30-20-10 of:
-Cal Row
-Pull-Up
- INTO -
30-20-10 of:
Wall Balls (20,14)
Box Jump Overs (20")
" Upgraded Angie "
Teams Of 2:
For Time:
120 Pull-ups
120 Push-Ups
120 Sit-Ups
120 Air Squats
120 Cal Row
*Split Reps As Needed, Must Complete all reps of a movement before moving on*
" AMRAP Barbara "
AMRAP 20:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
“Lead Foot”
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
" Roy "
5 Rounds For Time:
15 Deadlifts (225,155)
20 Box Jumps (24,20)
25 Pull-Ups
“Sergeant Savage”
AMRAP 5:
Buy-in: 150 Double-unders
12 Thrusters (95,65)
12 Chest-to-Bar Pull-ups
Rest 5:00
AMRAP 5:
Buy-in: 100 Double-unders
9 Thrusters (95,65)
12 Toes-to-Bar
Rest 5:00
AMRAP 5:
Buy-in: 50 Double-unders
6 Thrusters (95,65)
12 Pull-ups
Choose ONE test from each category:
Squat Test 1-Rep Max:
-Front Squat 1-Rep Max
-Back Squat 1-Rep Max
-Overhead Squat 1-Rep Max
Gymnastics Test Max =
-Max Muscle Ups
-Max Pull-Ups
-Max HSPU
Conditioning Test =
-500m Row
-1 Min Max Cal AB / AD
-400m Run
