“ Onesies “
Athletes will select one from each station:
A) Weightlifting
- 1 Rep Heavy Strict Press
- 1 Rep Heavy Push Press
- 1 Rep Heavy Push Jerk
- Then -
B) Gymnastics
- Max Set of Pull-Ups
- Max Set of TTB
- Max Set of HSPU
- Then -
C) Conditioning
- :90 Max Cal Row
- :90 Max Cal Assault Bike
- :90 Max Burpees
“ SWEAT “
OTM x 25 (:50on / :10off)
Min 1) Max Cal Row
Min 2) Max Wallballs
Min 3) Max Calorie Bike
Min 4) Max Burpees
Min 5) Rest
A) Push Jerk
OTM X 6 = 3 Push Jerks @ 60-70% Across
- THEN -
OTM x 4 = 2 Push Jerks + :05 Hold In Catch @ 65-75% Across
- THEN -
10 Minutes To Establish a 1 Rep Heavy Push Jerk
B) “ Devil Dog”
For Time:
9-15-21-15-9 of:
Shoulder To Overhead (115,85)
* 30 Double Unders after each round
” SWEAT “
AMRAP 20:
With A Single DB:
3 Deadlifts + 3 Power Cleans + 3 Push Jerks + 3 OH Walking Lunge (R Leg) + 3 OH Walking Lunge (L Leg)
- Switch Arms and repeat the complex -
200m Run
“Big Power Clean Complex”
6 Sets of the Following Complex:
High Hang Power Clean + Hang Power Clean + Power Clean + Push Press
High Hang Power Clean + Hang Power Clean + Power Clean + Push Jerk
High Hang Power Clean + Hang Power Clean + Power Clean + Split Jerk
*Goal is to build in weight each set*
“ SWEAT “
AMRAP 25:
200m Run
40 A DB Snatch
200m Run
30 Box Jumps
200m Run
20 V-Ups
200m Run
10 Devils Press
A) Power Clean And Push Jerk
12 Minutes to establish a moderate to heavy Power Clean and Push Jerk
- THEN -
B) “ Born To Run “
For Time:
400m Run + 21 Power Cleans
400m Run + 15 Power Cleans
400m Run + 9 Power Cleans
200m Run + 9 Push Jerks
200m Run + 15 Push Jerks
200m Run + 21 Push Jerks
RX = 135 / 95
” SWEAT “
For Time:
400m Run + 40 SA DB Power Cleans (Alternating 5’s)
400m Run + 30 SA DB Power Cleans (Alternating 5’s)
400m Run + 20 SA DB Power Cleans (Alternating 5’s)
200m Run + 20 SA DB S2OH (Alternating 5’s)
200m Run + 30 SA DB S2OH (Alternating 5’s)
200m Run + 40 SA DB S2OH (Alternating 5’s)
* Coaches Choice Midline Buy-Out *
A) Press Complex
6 Sets of:
2 Push Press + 2 Push Jerks + 2 Push Press
- THEN -
B) “Isopropyl”
AMRAP 10:
3-6-9-12-15…
Push Press (95,65)
Wallballs
Abmat Sit-Ups
* Continue to add 3 reps per round until time is reached *
“ SWEAT ”
5 x 3:00 AMRAPS
8 Abmat Sit-Ups
10 DB Snatches
12 Wallballs
* Rest 1:00 Between Rounds
* * Pickup where you left off * *
A) Clean and Jerk
On The 2:00 x 6 Rounds
3 Power Cleans + 3 Push Jerks
* Athletes may choose to ascend as desired *
- THEN -
B) “ Open 13.4 “
Ascending Ladder for 7 Minutes:
3 Clean & Jerks (135/95#)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
…and so on, until time expires.
” SWEAT “
For Time:
5,000m Row
Workout From Home
”Luck Of The Irish”
Establish 5 Minutes in a plank
- 6 Push-Ups every break
INTO
Establish 4 Minutes in a hollow hold
- 9 Abmat Sit-Ups every break
INTO
Establish 3 Minutes in a wall sit
- 6 Push-Ups every break
*Reminder if you are following the “At Home Workouts” you should be following 3 days on / 1 day off*
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) Push Jerk
Establish a heavy 3-rep for the day
- THEN -
“iMax”
AMRAP 15:
15 Abmat Sit-Ups
15 Box Jump Overs (24/20)
15 Push Jerks (135/95)
”SWEAT”
OTM x 20
1) Max SA DB Push Jerk (Alternate every 5 reps)
2) Max Box Jumps
3) Max Weighted Sit-Ups
4) 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 *
“ Guess Who “
For Time:
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
- Round 1 @ 115/85
- Round 2 @ 135/95
- Round 3 @ 155/105
* * Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks * *
” SWEAT “
AMRAP 18:
1,000m Row
30 DB Deadlifts
20 DB Front Squats
10 DB Burpees
* All movements performed with 2 x Dumbbells *
A) Push Jerk
OTM x 10:
20 Double Unders + 3 Push Jerks (From The Floor)
* Athletes may ascend in weight or choose to stay the same *
- THEN -
B) “ Bruiser ”
AMRAP 12:
15 Push Jerks (115,85)
30 Air Squat
60 Double Unders
” SWEAT “
AMRAP 18:
5 Wall Walks
15 Calorie Assault Bike
25 Air Squats
35 Double Unders
“ SWEAT ” (30:00 Cap)
4 Rounds For Time:
800m Run
40 Sumo KB Deadlifts
30 Russian KB Swings
20 Goblet Squats
” WE WORK “
Teams of 3
4 Rounds for Time:
800m Medball Run (20,14)
60 Deadlifts
50 Front Squats
40 Push Jerks
R1 = 115/85…..R2 = 135/95….R3 = 155/105…R4 = 175/115
* Split Reps as Desired *
A) Push Jerk (On The 2:00 x 5)
5 x 4^
- Then -
B) “ Preview “
3 Rounds of:
40/30 Calorie Row
75 Double Unders
10 Push Jerks (185,135)
A) Push Jerk (CrossFit Only)
Establish a Heavy Double (From The Rack)
- Then -
B) “Carbonara” (All Classes)
OTM X 20
1) Double Unders
2) DB Hang Clean and Jerks
3) Calorie Row
4) Rest
* SWEAT will not perform Push Jerks *
"Dia"
6 Rounds
7 Bar Muscle Ups
17 Reps
* Round 1-3-5 Power Cleans
* Rounds 2-4-6 Push Jerks
Rx = 135, 95
A) Push Jerk
Establish a heavy single for the day
- THEN -
“Frozen Ropes”
2 Rounds:
200′ Walking Lunge
100 Double Unders
50/35 Calorie Bike
”SWEAT”
AMRAP 25:
400m Run
50 Double Unders
40 Lunges
30 Machine Cals
“Bedtime”
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
* Score = Your Slowest Round *
” SWEAT “
AMRAP 18:
30 KB Deadlifts
10 Burpees To Plate
30 KBS
10 Burpees To Plate
30 Goblet Squats
10 Burpees To Plate
A) Push Jerk
10-8-6-4-2^
- Then -
B) “Razzmatazz”
21-15-9 of:
Alternating Front Rack Lunges (115,85)
Push Jerks (115,85)
”SWEAT”
AMRAP 25:
250m Row
30 Jump Squats
30 Abmat Sit-Ups
30 Plate To Overhead
“ SWEAT “
OTM x 25 Minutes
A) In and Out Plate Hops
B) Hanging Knee Raises
C) Max Cal Row
D) Weighted Step Ups
E) Rest
Push Jerk
5 x 3^ Pausing Push Jerks (3-second pause in dip / catch)
- THEN -
” Still Here “
100 Strict Press For Time (45,35)
* Every Break = 20 Abmat Sit-Ups *
A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
- Then -
B) “Down Time”
AMRAP 7:
3 Deadlifts / 3 Hang Power Cleans/ 3 Push Jerks
6 Deadlifts/ 6 Hang Power Cleans/ 6 Push Jerks
9 Deadlifts/ 9 Hang Power Cleans/ 9 Push Jerks…
* Continue to add 3 reps per round until time is up *
RX = 135 / 95
“ SWEAT “ (6AM & 6PM)
Teams of 2:
AMRAP 20
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
* Divide Reps As Desired *
