Sunday, September 6, 2020
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“ Bike The Distance “ (All Classes)
Teams of 3:
AMRAP 35:
- Max Meter Assault Bike
* Teams alternate every 500m *
Saturday, February 29, 2020
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“Dead Sea” (All Classes)
Teams of 3
4 Rounds:
4:00 Max Calorie Row
3:00 Max Burpees Over Rower
2:00 DB Box Step-Overs
RX = 50/35 + 24/20
* There is no rest between rounds *
Saturday, February 22, 20202
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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 *
Saturday, February 8, 2020
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“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 *
Sunday, December 22, 2019
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" Go The Distance " (All Classes)
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
Saturday, October 5, 2019
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“ Flying V ”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
60 Clean and Jerks (135/95)
* SWEAT will substitute 2:1 Hang DB Clean & Jerks *
Saturday, September 21, 2019
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"The Wild Thornberrys" (All Classes)
Teams of 3:
AMRAP 22:
50 Cal Row
50 Wall Balls (20,14)
50 KBS (53,35)
50 Burpees
*One Partner Always completing a 400m Run*
Saturday, September 14, 2019
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“Larry, Curly, and Moe”
Teams of 3
For Time (35 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Push Jerks (115,85)
100 TTB
100 Push Jerks (115,85)
100 Box Jump Overs (24/20)
100/70 Calorie Row
* SWEAT will substitute DB/KB Push Press *
Saturday, August 3, 2019
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“ SWEAT ” (30:00 Cap)
4 Rounds For Time:
800m Run
40 Sumo KB Deadlifts
30 Russian KB Swings
20 Goblet Squats
” WE WORK “
Teams of 3
4 Rounds for Time:
800m Medball Run (20,14)
60 Deadlifts
50 Front Squats
40 Push Jerks
R1 = 115/85…..R2 = 135/95….R3 = 155/105…R4 = 175/115
* Split Reps as Desired *
Saturday, June 28, 2019
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“SWEAT”
3 Rounds of:
1 Minute Medball Squat Cleans
1 Minute Max Box Jump Overs
1 Minute KBS
1 Minute Max Burpees
1 Minute Max Cal Row
1 Minute Rest
“ Treasure Chest “
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Plate Run (45,35)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
25 Muscle Ups
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Plate Run (45,35)
Saturday, June 1, 2019
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" Go The Distance " ( All Classes )
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
Saturday, May 25, 2019
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“ Whiskey Tango Foxtrot “
In Teams of 3
AMRAP 22:
60 TTB
50 Box Jump Overs (24,20)
40 Hang Squat Snatches
Round 1 = 95/65
Round 2 = 115/85
Round 3 = 135/95
Round 4 = AMRAP @ 155/105
* 1 Athlete on the Assault Bike at all times, rotating every 25/20 Calories *
” SWEAT" “
OTM x 25 (:50on / :10 Transition)
1) Max Cal Row
2) Russian Twist
3) Assault Bike Cals
4) Hollow Rocks
5) Rest
Saturday, May 18, 2019 ( NO 8AM SWEAT )
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“ HIIT 4 Herren 2 “
Teams of 3
AMRAP 25:
A) 15/12 AB Cals
B) 12 KBS (70,53)
C) 9 Burpees
* One athlete at each station to start. Each athlete must complete the designated reps per movement. Once all three athletes have completed all of the required reps all three athletes will rotate at the same time. Continue to complete as many reps as possible in twenty five minutes. *
Friday, May 17, 2019
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“Sleep Walk”
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Bike
Max Overhead Squats (95/65)
Rest 3 Minutes
6 Minute AMRAP:
75/50 Calorie Bike
Max Hang Squat Cleans (115/80)
Rest 3 Minutes
5 Minute AMRAP:
50/30 Calorie Bike
Max Thrusters (135/95)
* Note Scores for each individual round *
Saturday, April 6, 2019
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“ The Red Wedding “ (All Classes)
Teams of 3
AMRAP 30:
A) Max Distance Run
B) Max Distance Bike
C) Max Distance Row
* Teams switch stations at the completion of every 400m Run *
* * There will be a team twist * *
Saturday, March 2, 2019
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“Mercury”
Teams of 3
AMRAP 25:
15/12 Calorie Bike
12 Kettlebell Swings (53/35)
9 Burpees
**Complete Full Rounds Before Switching**
Read MoreSaturday, February 2, 2019
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“ Macarena “ & “ SWEAT “
Teams of 3
AMRAP 22:
A) Max rounds of:
7 C2B Pull-Ups
7 Burpees
7 Pistols / Air Squats
B) Max Distance Row
* One athlete rowing at all times / two athletes working on AMRAP
* Teams may rotate / divide reps as desired *
Saturday, January 26, 2018
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“ SWEAT “
Teams of 2
AMRAP 25
30 Burpees
30 Medball Squat Cleans
30 Abmat Sit-Ups
30 Front Rack Lunges
* Partners Switch Every 10 Reps *
“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
150/100 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)
150/100 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)
Friday, November 16, 2018
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" Go The Distance "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
Saturday, October 5, 2018
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“ Team Sock Hop “
In Teams of 3, 2 Rounds:
100/70 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches
100 Barbell-Facing Burpees
Round 1 Barbell – 115/85
Round 2 Barbell – 95/65
30:00 Time Cap
