“ 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
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
“ Fuller Circle ”
1500m / 1200m Row
100 Double Unders
50/35 Calorie Assault Bike
100 Double Unders
1500m / 1200m Row
” SWEAT “
AMRAP 18:
25 KBS
50 Double Unders
25 Calorie Assault Bike
50 Double Unders
At Home Fitness
” Run Forest Run ”
AMRAP 30:
Max Distance Run / Walk / Bike
A) Strict Press
5 x 5 Ascending
- THEN -
B) “Hard Rock”
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Burpees
25 Double Unders
”SWEAT”
AMRAP 22:
40 Double Unders
20 DB SA Shoulder To Overhead
5-10-15-20….Burpees
* Increase Burpees by 5 reps every round *
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
- 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
A) Shoulder To Overhead
10 - 5 - 10 -5 - 10 -5
* 10 Strict Press - Same Weight Across
* 5 Push Press - Ascending Weight
- Then -
B) Time Trial
2,000m Row
”SWEAT”
With a 20 minute clock:
2,000m Row or Run Buy-In
- With Remaining Time -
AMRAP:
10 KBS
10 Goblet Squats
10 HR Push-Ups
10 Weighted Sit-Ups
“ Road To El Dorado “
Teams of 2
For Time:
1,000m Row
50 Strict Press (95,65)
50 Box Jump Overs (24,20)
200m Farmers Carry (70, 54)
1,000m Row
40 Strict Press
40 Box Jump Overs
200m Farmers Carry
1,000m Row
30 Strict Press
30 Box Jump Overs
200m Farmers Carry
* Partition reps as needed *
* * SWEAT Class will perform HR Push-Ups instead of Strict Press * *
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 *
A) Strict Press
Establish a heavy 5
- THEN -
B) “Hogwarts”
AMRAP 15:
30/21 Calorie Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)
“ SWEAT “
OTM X 25
A) Max Cals Assault Bike
B) Russian KBS
C) Abmat Sit-Up
D) Lunges
E) Rest
Strict Press
- Find a heavy 3 rep
“Cinco De Fry-Yo”
AMRAP 10
15/12 Assault Bike Calories
30 Double Unders
15 Push Press (95,65)
“SWEAT”
For Time (with a 25:00 cap)
5 Rounds:
20/15 Assault Bike Calories
60 Double Unders (1:1 Singles)
20 Hand Release Push-Ups
*Rest 1:00 after each round
“ SWEAT ”
With a 24 Minute Clock:
Teams of 3
Max Meter Assault Bike
- Athletes rotate on the machine on the minute-
-During rest athletes complete 15 KBS + 40 Double Unders -
A) Strict Press
4 x 12^
- Then -
B) “ Cadbury Omelette ”
For Time:
2,500 / 2,000m Row
* Every 3:00 (Including 0:00)
10 KBS (53,35) + 30 Double Unders
“ SWEAT “
EMOM x 25:
Minute 1: 15/12 Calorie Bike
Minute 2: 50 In & Out Plate Hops
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
A) Push Press
10-8-6-4-2^
B) Strict Press
5-4-3-2-1^
C) “ Westeros “
AMRAP 12:
20 Front Rack Lunges (115,85)
20 Push Press (115,85)
20 V-Ups
“ SWEAT ”
AMRAP 22:
20 Wallballs
20 Jumping Lunges
20 Abmat Sit-Ups
20 Push-Ups
A) Strict Press
10-8-6-4-2^
- Then -
” Escape From Wonderland
3 Rounds:
75 DU
50 Air Squats
25 Calorie Row
“ 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) Strict Press
Establish a heavy 5-3-1
- Then -
B) “Body Armor”
AMRAP 13:
20 AbMat Sit-ups
10 Strict Presses (65/45)
100′ Walking Lunge
” SWEAT “
AMRAP 22:
25 KBS
50 Double Unders
25 Jump Squats
50 Double Unders
25 Alternating Front Rack Lunges
“ SWEAT “
A) AMRAP 4:
10 Plate To Overhead
20 Abmat Sit-Ups
- Rest 1 Minute -
B) AMRAP 4:
Max Distance Row
- Rest 1 Minute -
C) AMRAP 4:
10 Push-Ups
20 Double Unders
- Rest 1 Minute -
D) AMRAP 4:
Burpees
A) Split Jerk
Establish a 1-Rep Moderate / Heavy
- Then -
B) “ Passed Ball “
5 RFT:
10 Strict Press (95,65)
50 Double Unders
A) Pressing
Strict Press - 4x3^
Push Press - 4x3^
- Then -
B) " Phoney Bologney "
4 RFT:
7 Push Press (135,95)
14 Bar Facing Burpees
“ SWEAT “ (6AM and 6PM)
Teams of 2
AMRAP 18:
15 Box Jump Overs
15 KBS
15 Abmat Sit-Ups
* One partner working on the AMRAP, while one partner is rowing *
** Athletes alternate every 20 calories **
A) With a running clock, establish heavy singles at each of the three lifts below:
- Minutes 0:00 – 5:00 – 1-Rep Strict Press
- Minutes 5:00 – 13:00 – 1-Rep Push Jerk
- Minutes 13:00 – 21:00 – 1-Rep Split Jerk
- THEN -
B) Time Trial Row
- 2,000m Time Trial
" SWEAT "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
" Boulder Shoulders "
AMRAP 3:
12 Strict Press (95,65)
12 TTB
-Rest 3 Min-
AMRAP 3:
9 Push Press (135,95)
9 TTB
-Rest 3 Min-
AMRAP 3:
6 S2O (155,105)
6 TTB
