“ Tik Tok “ (All Classes)
OTM x 5 Rounds:
1) 1 Round of “DT”
2) 50 Double Unders
3) Max Gymnastics Reps (Athletes Choice From List)
4) Rest
* SWEAT will use DB’s for “DT” *
”DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
RX = 155,105
" Murph "
For Time:
1 Mile Run*
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition reps as needed*
A) Thruster (From The Rack)
Establish a heavy double
- THEN -
B) “Fran”
21-15-9 of:
Thrusters (95,65)
Pull-Ups
” SWEAT “
AMRAP 22:
3 DB Front Squats
3 DB Push Press
3 DB Thrusters
3 Pull-Ups
* 6/6/6/6…9/9/9/9….12/12/12/12….Continue to add 3 reps per round until time is reached *
A) Squat Clean
Establish a 1 Rep Max Squat Clean
- Then -
B) “ To The Baseline “
For Time:
1,000m Row
80 Air Squats
60 Abmat Sit-Ups
40 HR Push-Ups
20 Pull-Ups
” SWEAT ”
AMRAP 20:
50 Calorie Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups
“ WZA Online Challenge Workout 2 ”
16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups
“ Team Heartburn ”
Teams of 2
With a 25:00 Clock
Buy In = 1600m Row + 1600m Run (Both at same time)
- In Remaining Time -
Max Rounds of “Bergeron Beep Test”
7 Thrusters (75,55)
7 Pull-Ups
7 Burpees
* Athltes can Divide the row and run as desired*
* Athletes alternate full movements *
SWEAT will complete odd object thrusters
A) Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat
- THEN -
B) “Jacked Daniels”
For Time:
1,200 Meter Run
50 Thrusters (45/35)
30 C2B Pull-ups
” SWEAT “
OTM X 20 Minutes (:50on / :10 Transition)
A) Max Distance Row
B) Max Odd Object Thrusters
C) Max KBS
D) REST
Strict Press
5 x 8 Across
- Then -
” Helen “
3 RFT:
400m Run
21 KBS (53,35)
12 Pull-Ups
” SWEAT ”
AMRAP 18:
200m Run
5-10-15-20….
Weighted Step Overs
Burpees
* Continue to add 5 Reps per round until time is reached *
"FIGHT CLUB"
3 Rounds for Total Reps:
1:00 – Thrusters (95,65)
1:00 – Power Cleans (95,65)
1:00 – Box Jump Overs (24,20)
1:00 – Pull-Ups
1:00 – Assault Bike
Rest 1:00 between rounds.
* When comparing to previous numbers note the Assault Bike vs Row *
" Murph "
For Time:
1 Mile Run
*100 Pull-ups
*200 Push-ups
*300 Air Squats
1 Mile Run
*Partition reps as needed*
“ Ladies Choice “
Athletes Will select one of the following:
A) “ Karen”
150 Wall Balls For Time (20,14)
- OR -
B) “ Fran “
For Time:
21-15-9:
Thrusters (95,65)
Pull-Ups
- OR -
C) “ Jackie “
For Time:
1,000m Row
50 Thrusters (45)
30 Pull-Ups
“ SWEAT “ (6AM / 6PM)
5 Rounds of:
1 Min Max Jump Squats
1 Min Max Plate To Overhead
1 Min Max In and Out Plate Hops
1 Min Max Weighted Abmat Sit-Ups
1 Min Rest
“Bar Keeper”
Part #1
In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
21 C2B Pull-Ups + 15/12 Calorie Row
Rest 5:00
Part #2
In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
15 TTB + 12/9 Calorie Row
Rest 5:00
Part #3
In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
9 Pull-Ups + 9/6 Calorie Row
* SWEAT CLASSES *
Buy-In remains the same
#1 21 HR Push-Ups / 15 Cal Row
#2 15 Tuck Kick Outs / 12 Cal Row
#3 9 Ring Rows / 9 Cal Row
“ Heartburn “
For Time:
1 Mile Run
- directly into -
10 Rounds of the “Bergeron Beep Test”*
1 Round of “BBT”:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
“ Barbed Wire “
4 Rounds:
400 Meter Run
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats
" Helen "
3 RFT:
400m Run
21 KBS (53,35)
12 Pull-Ups
"Accessory Work"
Tabata Tuesday ( 8 Rounds of :20 on / :10 off )
- Hollow Rocks
- Bottom To Bottom Air Squats
"DANIEL"
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups
"FIGHT CLUB"
3 Rounds for Total Reps:
1:00 – Thrusters (95,65)
1:00 – Power Cleans (95,65)
1:00 – Box Jump Overs (24,20)
1:00 – Pull-Ups
1:00 – Calorie Row
Rest 1:00 between rounds.
" Breakdown Lane "
For Time:
200m Run
21 Pull-Ups
400m Run
15 C2B Pull-Ups
800m Run
9 BMU
" Murph "
For Time:
1 Mile Run*
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition reps as needed*
“Iron Lung”
AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups
