“ Socially Distant Van Damme “
A) From 0:00 - 6:00
30 Power Snatches (135,95)
- THEN -
B) From 6:00 - 12:00
30 Clean and Jerks (135,95)
- Then -
C) From 12:00 - 18:00
30 Thrusters (135,95)
- Then -
D) From 18:00 - 24:00
30 Ring Muscle-Ups
* * Athletes will choose ONE WEIGHT for all barbells * *
“ SWEAT “
AMRAP 25:
30 DB Push Press
15/12 Calorie Bike
200m Farmers Carry
15/12 Calorie Bike
30 DB Step-Ups
15/12 Calorie Bike
A) Pause Front Squats
On The :90 x 5
- 3 Pause Squats @ 45% of BS 1RM (Across)
- THEN -
B) “ Friendly Fran “
3 RFT:
21 Thrusters (115,85)
21 C2B Pull-Ups
“ SWEAT “
A) AMRAP 7:
1-2-3-4-5…
Odd Object Thrusters
Pull-Ups / Elevated Ring Rows / Plank Rows
- Rest 5 Minutes -
B) AMRAP 7:
Odd Object Front Squats
Pull-Ups / Elevated Ring Rows / Plank Rows
* Gymnastic in B should be one scale back from movement performed in A *
“ The Man In The Red Bandana “ (All Classes)
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)
** SWEAT classes will have the option to use a barbell for tomorrow only **
! ! ! CHECKOUT THE FULL STORY HERE ! ! !
A) Front Squats
5 x 5 @ 60% of Back Squat 1RM
* Performed On The 2:00 *
- THEN -
” The Boys “
For Time:
1,000m Run
50 Thrusters (45,35)
30 Slamball Dunks (30,20)
” SWEAT “
AMRAP 16
5-10-15-20-25-30….
Slamball Dunks
Slamball Step Overs
* 200m Run After Each Round *
SLAMBALL DUNK = Slamball Squat Clean Thruster + Slamball
Read MoreA) 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
“ Bender “ (All Classes)
For Time:
A) 50 Thrusters (115,85)
* EMOM = 5 Bar Over Burpees *
- REST 5:00 -
B) 50 Bar Over Burpees
* EMOM = 5 Thrusters (95,65) *
* * * SWEAT will use DBs, KBs, Medballs * * *
“ Family Circus ”
AMRAP 20:
5 Thrusters (135,95)
10 Elevated Ring Rows (20” Box)
15 KBS (53,35)
* SWEAT will perform Odd Object Thrusters *
A) Thruster (From The Rack)
Establish a heavy double
- THEN -
B) “Fran”
21-15-9 of:
Thrusters (95,65)
Pull-Ups
” SWEAT “
AMRAP 22:
3 DB Front Squats
3 DB Push Press
3 DB Thrusters
3 Pull-Ups
* 6/6/6/6…9/9/9/9….12/12/12/12….Continue to add 3 reps per round until time is reached *
“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
” SWEAT ”
OTM x 20 (:50on / :10off)
A) Wallballs
B) Pull-Ups
C) Box Jump Overs
D) KBS
E) Rest
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Bike Erg
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
SWEAT will substitute DB Snatches & DB Thrusters
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 **
“ Victoria ”
5 Rounds for Time (Victoria was a teacher for 5 years)
– 10 Thrusters (95lbs/65lbs) (Tragedy happened in room 10)
– 14 Box Jumps (24/20) (Tragedy occurred on 12/14/12)
– 12 Sumo Deadlift High Pull (95lbs/65lbs) (Tragedy occurred on 12/14/12)
– 12 Burpees (Tragedy occurred on 12/14/12)
– 27 KB Swings (53lbs/35lbs) (Victoria was only 27 years old)
” SWEAT ”
Death By Rounds (OTM x Failure)
Minute 1 = 1 DB Thruster = 1 Burpee + 1 KBS
Minute 2 = 2 DB Thruster + 2 Burpee + 2 KBS
Minute 3 = 3 DB Thruster + 3 Burpee + 3 KBS
Minute 4 = 4 DB Thruster + 4 Burpee + 4 KBS
* Continue to add 1 rep to each movement until the work cannot be finished within the minute, 20 minute cap *
“ 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
"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
“ Workaholics”
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds of:
21 Kettlebell Swings (53/35)
15 Front Squat (95/65)
” SWEAT ”
AMRAP 18
15 Calorie Row
15 Odd Object Squats
15 KBS
15 C2B Pull-Ups
A) Thruster
Establish a 5 Rep Heavy From The Floor
- THEN -
B) “ Master Splinter ”
3 RFT:
400m Run
12 Burpee Box Jump Overs (24,20)
15 Thrusters (95,65)
” SWEAT ”
AMRAP 18:
200m Run
15 Burpee Box Jump Overs (24,20)
400m Run
30 DB Thrusters (Athletes Choice)
“ Dive Bar “ (25 Min Cap)
For Time:
800m Run
50 Thrusters (75,55)
800m Run
25 Bar Facing Burpees
800m Run
50 Thrusters (75,55)
” SWEAT ”
AMRAP 25:
400m Run
25 Odd Object Thrusters
400m Run
25 Burpees To Target
“ The Man In The Red Bandana “
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)
** SWEAT classes will have the option to use a barbell for tomorrow only **
“ WZA ONLINE CHALLENGE WORKOUT 5/6 ”
On a 15:00 Minute Clock
For Time, 21-15-9:
Thrusters
Calorie Row
Burpee Over Rower
With the remaining time,
Directly into:
1 Rep Max Clean and Jerk
**If the 21-15-9 is not completed within 12 minutes, continue to the 1RM C&J**
Rx: 95#, 65#
Scaled: 65#, 45#
" SWEAT "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station
” The Gauntlet “
With a 7 minute Clock for each of the following:
A) 800M Run - Max C2B Pull-Ups with remaining time
B) 1,000m Row - Max Thrusters (95,65) with remaining time
C) 2,000m Bike - Max Burpees with remaining time
* 2 Minute rest between each station *
