“ 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) Front Rack Lunges
5 x 6 - athletes may choose to ascend or stay across
- THEN -
B) “ Mission Control “
3 Rounds For Time:
21 Calorie Assault Bike
21 Slamballs (30/20)
21 OH Lunges (95,65)
” SWEAT “
AMRAP 18:
20 DB SA OH Lunges (10R / 10L)
20 Machine Calories
20 Slamballs
200m Run
“ Socially Distant Van Damme “
A) From 0:00 - 6:00
30 Power Snatches (135,95)
- THEN -
B) From 6:00 - 12:00
30 Clean and Jerks (135,95)
- Then -
C) From 12:00 - 18:00
30 Thrusters (135,95)
- Then -
D) From 18:00 - 24:00
30 Ring Muscle-Ups
* * Athletes will choose ONE WEIGHT for all barbells * *
“ SWEAT “
AMRAP 25:
30 DB Push Press
15/12 Calorie Bike
200m Farmers Carry
15/12 Calorie Bike
30 DB Step-Ups
15/12 Calorie Bike
A) Back Squat
5 x 3^
- Performed on the 2:00 -
- THEN -
B) “Giant Unicorn”
With a 14:00 Clock
1,000m / 750m Row
30 Back Squats (155/105)
50 Abmat Sit-Ups
- Row Max Meters in remaining time
“ SWEAT “
For Time:
40-30-20-10-5 of:
Medball Squat Clean (20,10)
Burpee Over Med Ball
Medball Sit-Up (Same Weight as Medball SqCl)
“ Speal “
For Time:
100 KB Box Step Overs (35/25 x 2 & 24/20)
* * EMOM Including 0:00 = 5 Slamballs (30/20) * *
“ SWEAT “
OTM X 20:
Min 1) Max KBS
Min 2) Max Box Jump Overs
Min 3) Max Slamballs
Min 4) Rest
A) Thruster
Establish a 1RM in 15 Minutes (From The Floor)
- THEN -
B) “ No Doubt “
10 Rounds of:
8 Thrusters (95/65)
16 Abmat Sit-Ups
“ SWEAT “
10 Rounds of:
8 Odd Object Thrusters (DB/KB x 2)
16 Abmat Sit-Ups
- THEN -
” Coaches Choice Buy-Out “
A) Deadlift
5-5-3-3-1-1^
* Complete Lifts On The 2:30 *
- THEN -
B) “Killshot”
For Time:
21/18 Calorie Assault Bike
18 Deadlifts (155,105)
15 Bar Facing Burpees
18 Deadlifts (155,105)
21/18 Calorie Assault Bike
“ SWEAT “
AMRAP 25:
15 Calorie Assault Bike
12 Odd Object Deadlift (KB/DB x 2)
9 Burpee To Plate
* Rest 1:00 After Each Round *
“ I Am Legend “
With a 15:00 Clock:
1600m Run (1 Mile)
- In Remaining Time -
AMRAP:
5 Power Snatches (95,65)
10 Overhead Squats (95,65)
20 Double Unders
“ SWEAT “
With a 20:00 Clock
1600m Run (1 Mile)
- In Remaining Time -
20 DB Snatches
20 Plank Pull Throughs
20 Russian Twists (L&R = 1)
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 *
A) Power Snatch Complex
On The :90 x 6 Rounds
- 1 Hang Power Snatch + 1 Power Snatch
- THEN -
” Christabel “
3 Rounds For Time:
500m Row
12 Power Snatches (135,95)
21 Box Jumps (24,20)
” SWEAT “
AMRAP 22:
500m Row or 400m Run
20 Alternating DB Power Snatches
20 Box jumps
1:00 Wall-Sit
A) Squats
4 x 8 Ascending
- Athletes may choose between Front or Back Squats
- THEN -
B) “ Surfer On Acid “
3 RFT:
400m Run
21 Burpees
“ SWEAT “
A) 3 RFT:
400m Run
21 Burpees
- THEN -
B) OTM x 12 (:50 of work / :10 of rest)
Min 1) Plank Transfers
Min 2) Side Plank Right
Min 3) Flutter Kicks
Min 4) Side Plank Left
“ Uncle Eddie “
6 RFT:
5 Front Squats (205/145)
10 Bar Facing Burpees
15/12 Calorie Assault Bike
* Slowest Time = Score *
* * Athletes will rest 1:1 after each round *
” SWEAT “
6 Rounds of:
AMRAP 2:30
5 Double KB Front Squats (Heavy)
10 Burpees To Plate
Max Machine Calories
* Rest :90 after each round *
“ TTT “
A) 2-4-6-8-10 of:
Overhead Squat (115,85)
Box Jump Overs (24,20)
- Rest 3:00 -
B) 2-4-6-8-10 of:
Power Snatch (115,85)
Bar Over Burpees
- Rest 3:00 -
C) 2-4-6-8-10 of:
Squat Snatch (115,85)
Box Jump Overs (24,20)
” SWEAT “
A) 2-4-6-8-10 of:
SA DB OH LUNGE
Box Jump Overs
V-Ups
- Rest 3:00 -
B) 2-4-6-8-10 of:
DB Snatch
Burpee Over DB
V-Ups
- Rest 3:00 -
C) 2-4-6-8-10 of:
DB Front Rack Lunge
Box Jump Overs
V-Ups
A) Back Squat
20 Minutes to establish a 1RM
- THEN -
B) “ One-Twenty “
For Time:
B1) 2:00 Max Assault Bike Calories
* Subtract The Number of Cals from 120 *
B2) Remaining # in Wallballs (20,14)
* * Score = Total Cals from B1 and Total time to finish 120 reps * *
“ SWEAT “
3 Rounds of:
3:00 AMRAP (6 Push-Ups + 12 Elevated Ring Rows)
2:00 Max Wallballs
1:00 Max Assault Bike Calories
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 *
“ Skull Island “
5 RFT:
21 Wallballs (20,14)
15 Calorie Row
9 Hang Clean and Jerks (135,95)
“ SWEAT “
AMRAP 20:
10 Calorie Row
20 Wallballs
10 Alt DB Hang Clean And Jerk (Heavy)
200m Run
A) Front Squats
On The :90 x 5 Rounds
- 3 Pause Squats @ 50% of BS 1RM
- THEN -
B) “Diane”
21-15-9 of:
Deadlifts (225,155)
HSPU
“SWEAT”
AMRAP 18:
1,000m Row / 2,000m Bike / 800m Run (Athletes Choice)
30 Double DB Deadlifts
30 HSPU
“ Elevating Nancy “
For Time:
400m Run
21 OHS (75,55)
400m Run
18 OHS (95,65)
400m Run
15 OHS (115,85)
400m Run
12 OHS (135,95)
400m Run
9 OHS (155,105)
“ SWEAT “
5 Rounds For Time:
400m Run
20 KBS
20 OH Plate Lunges
A) Clean and Jerk Complex
Establish a heavy complex in 15 minutes of:
1 Power Clean + 2 Push Jerks + 1 Power Clean
- THEN -
B) “Less Awful Annie”
50-40-30-20-10
Double Unders
Straight Leg Sit-Ups
5-4-3-2-1
Clean (245,165) Any Style
“ SWEAT “
AMRAP 22:
25 Straight Leg SIt-Ups
25 Double Unders
25 DB Step Overs
25 Double Unders
25 DB Push Jerks (Alternate 5’s)
A) Pause Front Squats
On The :90 x 5
- 3 Pause Squats @ 45% of BS 1RM (Across)
- THEN -
B) “ Friendly Fran “
3 RFT:
21 Thrusters (115,85)
21 C2B Pull-Ups
“ SWEAT “
A) AMRAP 7:
1-2-3-4-5…
Odd Object Thrusters
Pull-Ups / Elevated Ring Rows / Plank Rows
- Rest 5 Minutes -
B) AMRAP 7:
Odd Object Front Squats
Pull-Ups / Elevated Ring Rows / Plank Rows
* Gymnastic in B should be one scale back from movement performed in A *
