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 “
“ Steel Casket ”
On The Minute Until Failure…
Min 1) 1 Thruster + 1 Burpee
Min 2) 2 Thrusters + 2 Burpees
Min 3) 3 Thrusters + 3 Burpees
Min 4) 4 Thrusters + 4 Burpees
Min 5) 5 Thrusters + 5 Burpees….
* Continue to add 1 rep to each movement until failure *
A) Thruster
5-4-3-2-1^ (From The Floor)
- Then -
B) ” 17.5 ”
10 RFT:
9 Thrusters (95,65)
35 Double Unders
”SWEAT”
5 x 4:00 AMRAPS:
4 Burpees
8 Odd Object Thrusters
12 Abmat Sit-Ups
16 Double Unders
* Rest 1:00 Between Rounds *
** Athletes Will Pickup Where They Left Off **
A) Thruster Complex
Establish a heavy complex of:
1 Push Press + 1 Front Squat + 1 Thruster (From The Rack)
- THEN -
B) “ Rose DeWitt Bukater “
3 RFT:
500m Row
12 Thrusters (95,65)
21 Box Jumps (24,20)
” SWEAT ”
AMRAP 20:
500m Row / 1000m Bike (Choice)
20 Sumo KB Deadlift
20 KB Swings
20 Box Jumps
A) Thruster
Establish a Heavy 3 (From The Rack)
- THEN -
B) “ Tailspin ”
AMRAP 14:
15 Thrusters
30 Double Unders
15 C2B Pull-Ups
30 Double Unders
RX = 95/65
” SWEAT ”
AMRAP 20:
400m Run
10 Odd Object Thrusters
10 C2B Pull-Ups
20 Double Unders
400m Run
15 Odd Object Thrusters
15 C2B Pull-Ups
30 Double Unders….
* Continue to add 5 Thrusters / 5 C2B Pull-Ups / 10 Double Unders each round *
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/85)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)
“ SWEAT ”
Teams of 2:
0:00 – 10:00 – 1 Mile Team Run (1600m), Max Wallballs
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Team Run, Max KBS
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Team Run, Max Machine Cals
* Athletes may start scoring reps as soon as either of the athletes enter the building *
“ Viserion ”
A) AMRAP 5:
21 Thrusters (95,65)
15 Calorie Bike
9 Bar Facing Burpees
- Rest 5 Minutes -
B) AMRAP 5:
15 Thrusters (115,85)
9 Calorie Bike
6 Bar Facing Burpees
- Rest 5 Minutes -
C) AMRAP 5:
9 Thrusters (135,95)
6 Calorie Bike
3 Bar Facing Burpees
“ SWEAT ”
AMRAP 20:
20 Calorie Bike
20 Burpee Box Jump Overs
20 Odd Object Thrusters
A) Thruster
Establish a heavy double (From The Floor)
- Then -
B) “ Partial Send “
3 Rounds For Time
50 Double Unders
15 C2B Pull-Ups
50 Double Unders
15 Thrusters (95,65)
“ SWEAT “
AMRAP 20:
20 In & Out Plate Hops
12/9 Cal Row
15 Air Squats
* Rest :30 After Full Rounds *
“ Bread “
Teams of 2
For Time:
60 Power Snatches (95,65)
800m Run
90 Thrusters (95,65)
800m Run
60 Power Snatches (95,65)
* SWEAT will substitute Medball Squat Cleans and Medball Thrusters *
“ SWEAT “ ( 8AM )
Teams of 2
For Time:
50-40-30-20-10 of:
Box Jump Overs
Russian Kettlebell Swings
Plate Thrusters
“ Locked Up “ ( 9AM )
Teams of 2
For Time:
50-40-30-20-10 of:
Burpee Box Jump Overs (20”)
KBS (70,53)
Thrusters (95,65)
“ Hands Up “
AMRAP 12:
30 Double-Unders, 10 Power Cleans
30 Double-Unders, 10 Hang Squat Cleans
30 Double-Unders, 10 Push Presses
30 Double-Unders, 10 Reverse Lunges
30 Double-Unders, 10 Thrusters
RX - 95,65
“ SWEAT “
AMRAP 25:
500m Row
30 Medball Thrusters
50 Double Unders
30 Weighted Abmat Sit-Ups
“ SWEAT “
3 Rounds of:
- Wall Balls
- Russian Kettlebell Swings
- Cal Row
- Shuttle Sprints
- Rest
Round 1 = 2:00 @ Each Station
Round 2 = 1:30 @ Each Station
Round 3 = 1:00 @ Each Station
A) Thruster
5-4-3-2-1 ^ (On The 2:00 / From the floor)
- THEN -
B) “ Makers Mark “
100/70 Calorie Row for Time
**At the start of the workout, and every 2:00 beyond:
9 Thrusters @ 95/65
“ Adderall “
A) In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
B) In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/85)
— Rest 3:00 —
C) In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
" SWEAT "
Teams of 2
For Time:
1600m Row
150 Double Unders
80 Weighted Step Ups
150 Double Unders
1600m Row
A) Thruster
Establish a 5 Rep Heavy
- THEN -
B) " Burping Jackie "
For Time:
1,000m Row
50 Thrusters (45,35)
30 Bar Over Burpees
A) Thruster
Establish an 8-Rep Heavy (From the rack)
- Then -
B) " Fire Alarm "
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
* 1 Round of "Bergeron Beep Test" = 7 Thrusters + 7 Pull-Ups + 7 Burpees *
"SWEAT"
Working in teams of 2
Max Cal Row within the time frame:
3:00 / 2:30 / 2:00 / 1:30 / 1:00 / :30
* One athlete works while one rests, both athletes complete all time frames *
"TURTLE CLUB"
21 Overhead Squats, 200m Run
21 Thrusters, 200m Run
15 Overhead Squats, 200m Run
15 Thrusters, 200m Run
9 Overhead Squats, 200m Run
9 Thrusters, 200m Run
RX = 95/65
" Van Damme "
For Time:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95
* 20 Minute Cap *
