“ 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
“ Danny Phantom “
A) AMRAP 8:
15/12 Calorie Row
10 Deadlifts (225,155)
- Rest 4 Minutes -
B) AMRAP 8:
15/12 Cal Bike
10 TTB
“ SWEAT “
AMRAP 20:
10 Calorie Row
10 Calorie Bike
5-10-15-20…
Odd Object Deadlift (Heavy)
TTB
“ Down By The River “ (All Classes)
2 Rounds of:
A) AMRAP 4:
500m Row
Max DB Step Overs (50x35 x 2 & 24”/20”)
- Rest 2:00 -
B) AMRAP 4:
500m Row
Max TTB in remaining time
- Rest 2:00 -
“ Dancing Queen “ (All Classes)
5 Rounds of:
Min 1) 7 Burpees + Max TTB
Min 2) 15/12 Calorie Row
Min 3) 10 KBS (70/53) + Max Double Unders
Min 4) Rest
“ Grip Van Winkle “ (ALL CLASSES)
Teams of 2
AMRAP 20:
5 Deadlifts (185,135)
10 TTB
20 Double Unders / 30 Single Unders
* You Go / I Go full rounds *
* * Athletes can only work while partner holds the top of a DL * *
- - > SWEAT will utilize double odd object deadlifts (KB/DB) < - -
“ Purple Rain “ (All Classes)
Teams of 2
AMRAP 25:
Partner 1 = 400m Run
Partner 2 = 7-5-3 of:
Hang Power Clean (95,65)
Shoulder To Overhead (95,65)
TTB
* Partners will rotate after BOTH athletes finish the assigned work
* * Sweat will utilize DB cleans and S2OH * *
“ Precipitation “ (All Classes)
A) In a 4:00 Window
20 / 15 Calorie Row
10 Burpees Over The Rower
- Max TTB in remaining time
- Rest 1 Minute -
B) In a 4:00 Window
15 TTB
10 Burpees Over The Rower
- Max Calorie Row
- Rest 1 Minute -
A) In a 4:00 Window
20 / 15 Calorie Row
10 Burpees Over The Rower
- Max TTB in remaining time
- Rest 1 Minute -
B) In a 4:00 Window
15 TTB
10 Burpees Over The Rower
- Max Calorie Row
“ Queen Grimhilde “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Barbell (155,105)
1:00 Max TTB
* Rest 3:00 Between Rounds *
R1 = Max Sets of 5 Unbroken Cleans
R2 = Max Sets of 4 Unbroken Shoulder To Overhead
R3 = Max Sets of 3 TnG Clean and Jerks
” SWEAT “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Unbroken DB Complex (50/35 x 2)
1:00 Max TTB
* Rest 3:00 Between Rounds
** DB COMPLEX = 5 DL + 4 Hang PC + 3 S2OH ** <— MUST BE UNBROKEN
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*
“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
” SWEAT ”
AMRAP 20:
200m Run
9 Odd Object Squat Cleans
7 Toes To Bar
5 Burpees To Target
Steel Toe”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)
* SWEAT will substitute 30 Devils Press for Clean and Jerks *
A) Snatch Complex
On The :90 x 6 Sets:
1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch
- THEN -
B) “ Vena Cava ”
AMRAP 15:
20 TTB
15 Hang Power Snatches (115,85)
10 Overhead Squats (115,85)
” SWEAT ”
AMRAP 18:
250m Row
20 TTB
250m Row
20 Alternating DB Snatches
“Group Hug”
Teams of 3
AMRAP 30:
5 TTB
250m Assault Bike
5 Hang Power Snatches
* Weight Increases every 6 Rounds
75/55, 95/65, 115/85, 135/95, 155/105 (AMRAP)
Athletes will alternate full rounds
”SWEAT”
Teams of 2
AMRAP 22:
6 TTB
250m Assault Bike
12 Plate To Overhead
* Partners Alternate Full Rounds *
“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
“Marston”
AMRAP 20:
1 Deadlift (405,285)
10 Toes-to-Bar
15 Bar Over Burpees
**To preserve the stimulus of the workout, we are looking for a heavy deadlift today**
A) On The :90 x 6 Rounds:
1 Pause OHS (:05 Hold) + 3 OHS
* Athletes May Add Weight As Desired *
- THEN -
B) “ Grim Reaper ”
AMRAP 5:
21-15-9 of:
Overhead Squats (95,65)
TTB
- Rest 5 Min -
AMRAP 5
15-12-9 of:
Thrusters (95,65)
C2B Pull-Ups
”SWEAT”
AMRAP 22:
500m Row
21 SA DB OHS / Odd object Squat
15 Gymnastic Movement
9 SA DB Push Press (9R + 9L)
A) Deadlift
Establish a heavy 3 for the day
- THEN -
B) “Cheaper By The Dozen”
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Assault Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Assault Bike…
* Increase Each Round By 3’s Until Finish
”SWEAT”
3 Rounds of:
3 Minute Max Cal Assault Bike
2 Minutes Max Weighted Step-Overs
1 Minute Max TTB
* Rest 3 Mins Between Rounds *
“ Water Wings ”
3 RFT:
25 Overhead Squats (75/55)
20 TTB
15 Bar Facing Burpees
“ Tune Squad ”
(All Classes)
Teams of 2
AMRAP 25:
200 DU
100 Cal Row
80 DB Snatches (50,35)
60 TTB
40 Burpees Over Rower
20 Bar Muscle-Ups
* Divide Reps As Needed
