“ 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 Press
OTM x 6:
3 Push Press @ 65-70% Across
- THEN -
9 Minutes to establish a heavy single
B) “ Oh My “
For Time:
50 Wallballs (20,14)
50 Cal Row
35 Wallballs
35 Cal Row
20 Wallballs
20 Cal Row
” SWEAT “
AMRAP 18:
10 Wallballs
10 Calorie Row
10 Weighted Sit-Ups
10 Double Unders (2x Singles)
20-20-20, 30-30-30, 40-40-40….
* Continue to climb by 10 reps until time is reached *
“ Captain Nemo “
4 Rounds of:
1:00 Max Wallballs (20/14)
1:00 Max Assault Bike Cals
1:00 Max Slamballs (30/20)
1:00 Max Push Press (75/55)
1:00 Rest
* SWEAT will utilize Odd Object Push Press (KB/DB x 2) *
“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) Push Press
6 x 3 ^
- THEN -
B) “Aerial Assault”
For Time:
50 KBS (53,35)
- Then -
10-1 DB Snatch ( L + R = 1 ) (50/35)
1-10 Burpee Over DB
- Then -
50 KBS (53,35)
” SWEAT “
AMRAP 25:
2-4-6-8-10…..
KBS
Slamball
Burpee To Plate
* 200m Run OT5:00 Including 0:00 *
“ Peaks and Valleys “ (All Classes)
AMRAP 16:
16 Box Jump Overs
8 Push Press (135,95)
16 Slamballs (30,20)
* * SWEAT will utilize 2 x KB’s * *
A) Pause Push Press
6 x 3 ^ (:03 Pause in dip))
- Then -
B) “ Planet Earth “
AMRAP 16:
30 Russian KBS (53,35)
30 Push Press (95,65)
30 Cal Row
30 Russian Twists (Weighted)
“ SWEAT “
AMRAP 22:
30 Russian KBS
30 Single Arm DB Push Press (15R/15L)
30 Cal Row
30 Russian Twists (Weighted)
A) Push Press
6 x 3 Ascending
- Into-
B) " Strict Press Biathlon "
800m Run
21 Unbroken Strict Presses (95,65)
800m Run
18 Unbroken Strict Presses (95,65)
800m Run
15 Unbroken Strict Presses
* 200m Run Penalty anytime you break
“ SWEAT “
5 Rounds of:
400m Run
15 SA DB Strict Press Right
15 Slam Balls (30,20)
15 SA DB Strict Press Left
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 * *
“ Captain Hook “
2 RFT:
800m Run
50 / 35 Cal Assault Bike
20 Push Press (115,85)
“ SWEAT “
AMRAP 22:
400m Run
20 Cal Assault Bike
20 DB Push Press (50/35 x 2)
“Ambush“
2 RFT:
15 Push Press (115,85)
20 Single DB Step Ups (24,20 / 50,35)
15 Calorie Assault Bike
20 Bar Over Burpees
” SWEAT ”
3 Rounds of:
3 Minutes Max Calorie Assault Bike
2 Minutes Max Single DB Step-Ups
1 Minute Max Burpees To Target
* Rest 3 Minutes Between Rounds *
A) Push Press
Build to a Heavy Set of 3
- Then -
B) “Sim City”
For Time:
21 Push Presses (115/85)
5 Rounds of “Work”
15 Push Presses (115/85)
3 Rounds of “Work”
9 Push Presses (115/85)
1 Rounds of “Work”
***1 Round of Work: ***
5 Strict Pull-ups
10 Russian KBS (70,53)
15 Abmat Sit-Ups
”SWEAT”
OTM x 24 (:50on / :10off)
A) DB Push Press
B) Abmat Sit-Ups
C) KBS
D) Strict Pull-Ups / Ring Rows
“ Swamp Total “
A) 1 RM Front Squat
B) 1 RM Push Press
C) 2 Min Max Cal Row
” SWEAT ”
5 Rounds of:
AMRAP 4:
20/15 Calorie Row
15/12 Calorie Bike
- Max 25ft Shuttle Sprints
* Rest 4:00 Between Rounds *
A) Pressing
Strict Press - 5 x 8^
Push Press 5 x 4^
- Then -
B) “ Swing Set “
For Time:
5-10-15-20-25-20-15-10-5 of:
Unbroken KBS (70,53)
* 12 Abmat Sit-Ups + 6 HR Push-Ups After Each Set *
“ SWEAT ”
AMRAP 22:
5 Push-Ups
15 Weighted Sit-Ups
5 Push-Ups
15 DB Plank Rows
5 Push-Ups
15 KBS
* Rest 1 Minute After Each Full Round *
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) Thruster Complex
Establish a heavy complex of:
1 Push Press + 1 Front Squat + 1 Thruster (From The Rack)
- THEN -
B) “ Rose DeWitt Bukater “
3 RFT:
500m Row
12 Thrusters (95,65)
21 Box Jumps (24,20)
” SWEAT ”
AMRAP 20:
500m Row / 1000m Bike (Choice)
20 Sumo KB Deadlift
20 KB Swings
20 Box Jumps
A) Shoulder To Overhead
- Strict Press = 3 x 8^
- Push Press = 3 x 8^
- THEN -
B) “ Bing Bong “
2 Rounds For Time:
100 Double Unders
50 KBS (53,35)
25 Wallballs (20,14)
” SWEAT ”
AMRAP 24:
500m Row / 1,000m Bike
30 KBS
30 Wallballs
“ CFL ”
6 Rounds of:
10 Bar Facing Burpees
10 Push Press (95,65)
10 Bar Facing Burpees
* Rest 3 Minutes Between Rounds *
- Compliments of Pat Sherwood -
“ SWEAT ”
AMRAP 22:
400m Run
25 Weighted Abmat Sit-Ups
25 Russian KBS
25 Box Jumps
“ SWAMP ASS 2.0 “
8 Rounds of :20 on / :10 off For Each Of The Following:
- Calorie Row
- Push Press (75/55)
- Box Jump Overs (24/20)
- Dumbbell Snatches (50,35)
* SWEAT will sub DB Push Press *
A) Push Press
Build to a Heavy Set of 3
- THEN -
B) “Trail Blazer”
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)
” SWEAT “
AMRAP 20:
800m Run or 1000m Row
80 Double Unders or Single Unders
30 DB Snatches
