“Fight Gone Bad”
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest
Score is total reps combined on all stations
* * SWEAT will sub KB SDLHP and Odd Object Push Press * *
“ Melrose Place ” (ALL CLASSES)
Teams of 2
For Time:
A) 150 Cal Row (switch every 15 cals)
B) 100 Burpee Box Jumps (switch every 5reps)
C) 150 Wall Balls (Switch every 10 Reps)
D) 100 C2B Pull-Ups (Switch Every 10 Reps)
“ Lord Walder Frey ”
3 RFT:
100 Double Unders
30 Wall Balls (20,14)
15 Clean and Jerks (135,95)
“ SWEAT ”
OTM x 24 Minutes
A) Max Wall Balls
B) Max Double Unders
C) Max KBS
D) Rest
" Wet Floor “
AMRAP 20:
75 Wall Balls (20,14)
60/45 Calorie Row
45 TTB
30 Burpee BJO (24,20)
15 Ring Muscle-Ups
“ Blowfish “
30 TTB
60 Cal Row
30 TTB
- Rest 2 Minutes -
40 Wall Balls (20,14)
800m Run
40 Wall Balls (20,14)
** All Classes **
“Fight Gone Bad”
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest
*Score is total reps combined on all stations*
Read More“ Sore Eyes “
AMRAP 20:
20 Wall Balls (20,14)
20 SDLHP (75,55)
20 Box Jumps
20 Push Presses (75,55)
20/14 Cal Row
“ SWEAT “
A) AMRAP 7:
10 Cal Row
10 Push-Ups
- Rest 2 Min -
B) AMRAP 7:
15 Jump Squats
15 Abmat Sit-Ups
- Rest 2 Min -
C) AMRAP 7:
20 KBS
20 Russian Twist (Weighted Optional)
A) Back Squat
5 x 8^
- Then -
B) " Falling Up "
AMRAP 10:
15 KBS (53,35)
15 Wall Balls (20,14)
A) Deadlift - 3 x 8 ^
B) "SMOOTH CRIMINAL"
AMRAP 15:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
” Sweat Effect ” (7AM)
Teams of 2
For Time:
50 Burpees / 400m Row
75 Plate To Overhead / 400m Row
100 Abmat Sit-Ups / 400m Row
150 Wall Balls / 400m Row
100 Abmat Sit-Ups / 400m Row
75 Plate To Overhead / 400m Row
50 Burpees / 400m Row
" Holleyman " (8AM)
30 RFT:
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,155)
“ Da Bomb “
3 Rounds of:
AMRAP 4:
21 Wall Balls (20,14)
15 Power Snatches (95,65)
9 Burpees Over Rower
- Max Cal Row in remaining time
* 4 Minute rest between rounds / Score = total cals *
“ SWEAT “ (Noon)
Teams of 2
AMRAP 21:
15 Wall Balls
12 KBS
9 Burpees To Target
* Partners alternate ever 2 Rounds / One partner rowing at all times *
“ Ladies Choice “
Athletes Will select one of the following:
A) “ Karen”
150 Wall Balls For Time (20,14)
- OR -
B) “ Fran “
For Time:
21-15-9:
Thrusters (95,65)
Pull-Ups
- OR -
C) “ Jackie “
For Time:
1,000m Row
50 Thrusters (45)
30 Pull-Ups
“ SWEAT “ (6AM / 6PM)
5 Rounds of:
1 Min Max Jump Squats
1 Min Max Plate To Overhead
1 Min Max In and Out Plate Hops
1 Min Max Weighted Abmat Sit-Ups
1 Min Rest
A) Back Squat
- Establish a 5-Rep heavy
- Then -
B) “ Microwave “
In a 10:00 Window…
75 Wallball “Buy-In” (20/14)
Directly into…
AMRAP:
8 Burpee Box Jump Overs (24″/20″)
40 Double-Unders
” SWEAT “ ( Noon Class Only )
AMRAP 20:
30 Double Unders
20 Wall Balls (20,14)
10 Burpee Box Jump Overs (24,20)
* Rest 1 Minute Between Rounds *
A) Back Squat
3 Rounds of:
3 Reps / 2 Reps / 1 Rep
* Increase Weight on each set every round *
- Then -
B) “ Woda #1 “
For Time:
150 Double Unders
60 Wallballs (20, 14)
30 Chest to Bar Pull-ups
150 Double Unders
“Laces Out"
AMRAP 13:
60 Power Snatches (75,55)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
"COUNTRY MILE"
For Time:
1600m Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Barbell-Facing Burpees
20 Power Snatches (135/95)
" Free-For-All "
AMRAP 20:
200 Meter Run
20/15 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
" Hail Mary "
200 Double Unders
1,500m Row
100 Wall Balls (20,14)
50 Burpees
" Express Lane "
Teams of 3:
AMRAP 22:
12 Wall Balls (20,14)
12 Box Jumps (24,20)
12 Cal Row
*One athlete at each station, each working at the same time. Once all three athletes have completed all 12 reps all 3 athletes will rotate in unison.
Read More" Phoenix "
50 – 40 – 30 – 20 – 10 of:
Wall Balls (20/14#)
** 400 Meter Medball Run after each round of WB **
