A) Barbell Complex
On The :90 x 6 Rounds:
1 Power Clean + 2 Front Squats + 3 Push Jerks (Climbing)
- THEN -
B) “ Rack City ”
For Time:
10 Power Cleans (155,105)
50 Air Squats
10 Front Squats (155,105)
50 Air Squats
10 Push Jerks (155,105)
50 Air Squats
” SWEAT ”
AMRAP 18:
15 KB SDLHP
30 Wallballs
60 Double Unders
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
“ Drag Race ”Teams of 2
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs (20,14)
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 155/105
Round 2 = 135/95
* SWEAT will sub DB’s *
A) Shoulder To Overhead Complex
Establish a heavy complex of 1 Push Press + 2 Push Jerks
- THEN -
B) “ Little Dipper ”
21-15-9 Of:
Push Jerks (135,95)
Lateral Barbell Burpees
” SWEAT ”
OTM x 24min
1) Max Burpees
2) Max Abmat Sit-ups
3) Max KBS
4) Max Air Squats
5) Max Cals on rower
6) Rest
A) Push Jerks
OTM x 10
4 Bar Facing Burpees + 2 Push Jerks (From The Floor)
* Athletes may choose to ascend or stay across in weight *
- THEN -
B) “ Popeyes ”
3 Rounds For Time:
300m Row
10 Power Cleans
300m Row
10 Shoulder To Overhead
RX = 155/105
” SWEAT “
AMRAP 20:
300m Row
15 DB Front Squats
300m Row
15 DB Push Press
300m Row
15 DB Thrusters
“ SWEAT ”
AMRAP 22:
10 Burpees + 5 C2B Pull-Ups + Odd Object Push Press
10 Burpees + 10 C2B Pull-Ups + 10 Odd Object Push Press
10 Burpees + 15 C2B Pull-Ups + 15 Odd Object Push Press…..
* Continue to add 5 C2B Pull-Ups / Odd Object Push Presses until time is reached *
A) Push Jerks
5-3-5-3-5-3
* Across on the 5’s / Ascend on the 3’s *
- THEN -
B) " Canyon "
7 Rounds of:
7 C2B Pull-ups
7 Push Jerks (155,105)
7 Bar Facing Burpees
“ SWEAT ”
3 Rounds of:
2 Minutes Max Cal AB
1 Minute Max Russian KBS
2 Minute Max Cal Row
1 Minute Max Burpees To Plate
* Rest 3 Minutes Between Rounds *
A) Hang Power Clean
Establish A Heavy Complex of:
3 Hang Power Cleans + 2 Push Jerks
- THEN -
B) “Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Russian KBS (70,53)
A) Complex
Establish a heavy complex of:
1 Clean + 2 Step Back Lunges + 3 Push Jerks
- Then -
B) “ Turkey Jerky “
AMRAP 12:
12 Bar Over Burpees
9 Hang Power Cleans
6 Front Rack Lunges (Step Forward)
3 Push Jerks
RX = 155 / 105
” SWEAT ”
AMRAP 20:
500m Row
30 Lunges
20 Push-Ups
10 Burpees To Target
A) Hang Clean
Establish a 5 rep heavy
- THEN -
B) “ Warning Shot ”
For Time:
18-15-12-9-6-3 Of:
Hang Power Cleans (115,85)
Push Jerks
TTB
“ SWEAT ”
AMRAP 18:
250m Row / 3 KB DL / 3 TTB
250m Row / 6 KB DL / 6 TTB
250m Row / 9 KB DL / 9 TTB….
* Continue to add 3 KB DLs + 3 TTB per round until time is reached *
A) Push Press
4 X 6^
- Then -
B) “Rear End”
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Bike
10 Push Jerks (155,105)
” SWEAT “
OTM x 25 (:50on / :10off )
1) Double Unders
2) Odd Object Squats
3) Assault Bike Calories
4) Plank / 6” Hold (Athletes Choice)
5) Rest
“ Squeaky Wheel ”
AMRAP 18:
50 Double Unders
20/15 Cal Assault Bike
10 Push Jerks (185,135)
” SWEAT ”
OTM x 25
A) Double Unders / Single Unders
B) Weighted Step-Ups (Odd Object)
C) Russian Twist (10lbs Plate)
D) Lateral Shuttle Sprints (15ft)
E) Rest
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
“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
“ SWEAT “
For Time:
50 Medball Squat Cleans
100 Double Unders
25 Burpees To Target
40 Medball Squat Cleans
75 Double Unders
20 Burpees To Target
30 Medball Squat Cleans
50 Double Unders
15 Burpees To Target
20 Medball Squat Cleans
25 Double Unders
10 Burpees To Target
“ Covalent Bonding “
Teams of 2
AMRAP 20:
60 Cal Row
50 TTB
40 C2B Pull-Ups
30 Power Cleans (155,105)
20 Push Jerks (155,105)
10 Bar Muscle Ups
* Partners may divide reps as needed *
” SWEAT “
Teams of 2
AMRAP 20:
60 Cal Row
50 TTB
40 KBS
30 Plate To Overhead
20 Pull-Ups
* Divide reps as needed *
“ TD “
5 Rounds of
6 Push Jerks (155,105)
9 Hang Power Cleans (155,105)
12 Deadlifts (155,105)
* Anytime you break = 4 Bar Facing Burpees *
“ SWEAT “ (Noon)
AMRAP 18:
25 Calorie Row
50ft Walking Lunge (Odd Object Optional)
25 Burpee Box Jump Overs
50ft Walking Lunge (Odd Object Optional)
“ Papagiorgio “
3 Rounds For Time:
200m Farmers Carry / Odd Object Carry
100 Double Unders
15 Push Jerks (155,105)
“Go Fish”
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (155/105)
15 Bar Facing Burpees
9 Push Jerks (155/105)
“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#)
" Unpartitioned DT "
For Time:
60 Deadlifts (155,105)
45 Hang Power Cleans (155,105)
30 Push Jerks (155,105)
" Meat Grinder "
In Teams of 2
400 Meter Run, 100 Deadlifts
400 Meter Run, 80 Hang Power Cleans
400 Meter Run, 60 Front Squats
400 Meter Run, 40 Push Jerks
400 Meter Run, 20 Clusters
RX = 155,105
