“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
“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) 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 *
“Flintstones” (All Classes)
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (Heavy)
A) Deadlifts
OT:90 x 5 Rounds
- 4 Library Deadlifts (Silent, Reset)
- Then -
“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (225,155)
Lateral Barbell Burpees
“ Cement Truck “ (ALL CLASSES)
On The 5:00 x 5 Rounds:
400m Run
12/9 Calorie Assault Bike
15 Toes To Bar
“AGOQ #5”
Teams of 2
AMRAP 25
45 Thrusters
45 Toes to Bar
45 Power Cleans
45 Chest to Bar Pull-Ups
“SWEAT”
Teams of 2
AMRAP 25
45 Med Ball Thursters
45 V-Ups
45 Kettlebell Swings
45 Chest to Bar Pull-Ups
“Brick Top”
AMRAP 5
21 Power Snatch (75,55)
18 Toes to Bar
Max Lateral Barbell Burpees
-rest 5:00-
AMRAP 5
18 Power Snatch (95,65)
15 Toes to Bar
Max Lateral Barbell Burpees
-rest 5:00-
AMRAP 5
15 Power Snatch (115,85)
12 Toes To Bar
Max Lateral Barbell Burpees
*SWEAT classes substitute DB Snatches and Burpees
“ 19.2 ”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike
” SWEAT “
Teams of 2
With a 25 Minute Clock:
200 Abmat Sit-Ups
150 KBS
100 HR Push-Ups
75 Double Unders (Each)
- Max Machine Calories in remaining time -
“ Sweat Gone Bad “ (8AM)
3 rounds:
1:00 Wall Balls
1:00 Abmat Sit-Ups
1:00 Box Jumps
1:00 HR Push-Ups
1:00 Row for Calories
1:00 Rest
” Boats and Toes “ (9AM)
Teams of 3, with a 30:00 Time Cap:
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24″/20″)
Directly into…
50-40-30-20-10:
Toes to Bar
Dumbbell Power Snatch (50/35)
A) Pause Overhead Squats
5 Sets of the following:
1 Tempo Overhead Squat + 1 Overhead Squat
* Tempo = 3 Seconds Down / 2 Second Pause in Bottom / 3 Seconds Up *
- Then -
B) "TWENTY SOMETHING"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row
“ SWEAT “
AMRAP 20:
30 Goblet Squats
30 Box Jumps
30 V-Ups
30 Calorie Row
“Lead Foot”
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
” Open Test “
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
“Amazon”
Ascending Ladder for 8 Minutes:
3 Power Snatch (115/80), 3 Toes to Bar
6 Power Snatch (115/80), 6 Toes to Bar
9 Power Snatch (115/80), 9 Toes to Bar
12 Power Snatch (115/80), 12 Toes to Bar
* Continue to add 3 reps after each round for 8 minutes
“Doppelganger”
5 Rounds:
21 Wallballs (20/14)
15/12 Calorie Row
9 TTB
“Night Train”
Teams of 3:
100 Calorie Row
100 Lateral Barbell Burpees
100 Power Cleans (135/95)
100 Toes to Bar
100 Push Jerks (135/95)
100 Lateral Barbell Burpees
100 Calorie Row
