“Do It To It” (ALL CLASSES)
Teams of 2
For Time:
400m Run (Both Athletes)
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
RX = 155/105
Athletes will alternate full movements on rounds of "DT"
* * SWEAT will utilize Double DB/KB * *
DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder To Overhead
“ 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 * *
A) Front Squats
On The 2:00
5 x 4 Across @ 50% of BS 1RM
- THEN -
B) “ Fried Rice “
Teams of 2
AMRAP 16:
50 Thrusters (95,65)
50 Calorie Assault Bike
50 HR Push-Ups
50 V-Ups
* One partner running a 400m run at all times, athletes switch at the completion of each run *
” SWEAT “
AMRAP 22:
20 DB Thrusters
20 Calorie Assault Bike
400m Run
20 HR Push-Ups
20 V-Ups
“ Turbulence ”
Teams of 2
With a 20 Minute Clock:
2,500m Row Buy-In
- In Remaining Time -
AMRAP:
5 Deadlifts (245,165)
15 Abmat Sit-Ups
25 Double Unders
* Partners will alternate full movements *
* * SWEAT will substitute Odd Object Deadlifts * *
“ Dumbbell Diddy ”
Teams of 2
AMRAP 24:
40/30 Calorie Assault Bike
100 Double Unders (Same Time, 50 Each)
10 DB Step-Overs (50/35 x 2)
10 Devils Press (50/35 x 2)
Round 2 = 20 / 20
Round 3 = 30 / 30….
* Continue to add 10 reps per round onto the DB Step-Overs and The Devils Press *
”SWEAT”
AMRAP 18:
40 Double Unders
20 Calorie Assault Bike
10 DB Step-Overs
10 Devils Press
“Do No Disturb” (ALL CLASSES)
Teams of 2
AMRAP 24:
500m Bike
250m Row
15 Wallballs (20,14)
* Partners will alternate each full movement *
“ The Preakness “
Teams of 2:
A) AMRAP 7:
Max Hang Squat Cleans (135,95)
- Rest 3:00 -
B) AMRAP 7:
Max Shoulder To Overhead (135,95)
- Rest 3:00 -
C) AMRAP 7:
Max Assault Bike Calories
* * Partners Will Perform 3 Synchro Bar Facing Burpees Every Switch *
* * SWEAT will perform DB Hang Squat Cleans / DB Shoulder To Overhead * *
“ Global Warming ” (All Classes)
Teams of 2
For Time:
2,000m Run (Alternating Every 200m)
3,000m Row (Alternating Every 200m)
2,000m Run (Alternating Every 200m)
“ 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
“ 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 *
“ Frenemy ” ( ALL CLASSES )
A) 0:00 - 12:00
3 RFT:
75 Double Unders
10 DB Box Step Overs (24,20 / 50,35)
* 10 Minute Cap *
- THEN -
B) 12:00 - 24:00
3 Rounds of:
15/12 Cal Assault Bike
21 Thrusters (75,55)
* 10 Minute Cap *
- THEN -
C) 24:00
10 Round Partner Tabata
- Max Calorie Assault Bike
* Partners alternate each :20 working window
SWEAT WILL COMPLETE ODD OBJECT THRUSTERS
“ Bayside Tigers ” (All Classes)
Teams of 2
For Time:
75 Calorie Row
75 Box Jump Overs (24,20)
75 Wallballs (20,14)
75 Deadlifts (185,135)
75 Wallballs (20,14)
75 Box Jump Overs (24,20)
75 Calorie Row
* * Split Reps As Desired * *
* * SWEAT will sub 2xKB Deadlifts * *
“ The Capulets and the Montagues ”
Teams of 2
AMRAP 20:
9/7 Calorie Row
7 Deadlifts (155,105)
5 Hang Power Cleans (155,105)
3 Muscle-Ups
” SWEAT ”
AMRAP 18:
20 Calorie Row
15 DB Deadlifts
10 DB Hang Power Cleans
5 C2B Pull-Ups
"Old Faithful"
Teams of 2
6 x 4:00 Rounds of:
1) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Thrusters (95/65)
2) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Thrusters (95/65)
3) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Bar Over Burpees
4) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Bar Over Burpees
5) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Thrusters (95/65)
6) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Thrusters (95/65)
* Rest 1 Minute Between Each Round *
* Score = Total Thrusters Combined / Total Burpees (2 Scores) *
” SWEAT ”
AMRAP 22:
500m Row / 1,000m Assault Bike
20 DB Thrusters
500m Row / 1,000m Assault Bike
20 Burpees To Target
“ Team Jelly ”
Teams of 2
5 Rounds For Time:
400m Team Run
60/45 Calorie Row
50 Wallballs (20,14)
” Split Reps As Needed *
“ Tweety Bird “
Teams of 2
A) AMRAP 18:
12/9 Cal AB
12 DB Snatches
4 Bar MU
* You Go / I Go Alternating Full Rounds *
- Rest 7 Minutes -
B) For Time:
100 Single DB Box Step-Ups (24/20, same weight as A)
* Divide Step-Ups As Needed *
”SWEAT”
AMRAP 22:
25 Dumbbell Snatches
20/15 Calorie Bike
15 Dumbbell Box Step-Ups (24″/20″)
10 C2B Pull-Ups
* Rest 1 Minute After Completing Each Round *
“Team Tosh Splash” (All Classes)
3 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row
* Each athlete does each interval *
* Rest while your partner works *
“ Monkeying Around ” (All Classes)
Teams of 2
AMRAP 24:
200m Run
16 DB Hang Clean & Jerks (8R / 8L, 50/35)
8 Chest To Bar Pull-Ups
* Athletes Alternate Full Rounds *
Read More“ SWEAT “
Teams of 2
AMRAP 22:
90 KB DL (Alternate every 15 reps)
60 Medball Thrusters (Alternate Every 10 Reps)
30 KBS (Alternate every 15 Reps)
400m Team Medball Run
” DebT “
Teams of 2
AMRAP 22:
20 Deadlifts
20 Hang Power Cleans
20 Shoulder To Overhead
400m Team Run
* Weights increase each round *
RX = 95/65, 115/85, 135/95, 155/105, 185/115, 225/155
** Divide Reps as needed **
