A) Power Clean
OTM x 10:
20 Double Unders + 2 TnG Power Cleans
* Athletes may choose to build or stay across during the 10 minutes *
- THEN -
B) “Point Break”
AMRAP 15:
5 Strict Pull-ups
10 Alternating Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
” SWEAT ”
AMRAP 20:
10 Pull-Ups
15 Single DB Box Step-Ups
20 Single DB Clean and Jerks (10R / 10L )
25 Abmat Sit-Ups
“ SWEAT ”
AMRAP 24:
50 Wallballs
25 Machine Cals
40 DB Snatches
20 V-Ups
A) Split Jerk
Establish a 1 Rep Heavy For The Day
- THEN -
B) “ Sneak Attack ”
For Time:
50-40-30-20-10 Wall Balls (20,14)
25-20-15-10-5 Calorie Bike
“ Tit For Tat ”
Teams of 2
AMRAP 12:
200m Run
7 C2B Pull-Ups
7 Front Squats (135,95)
- Rest 3 Minutes -
AMRAP 12:
200m Run
7 TTB
7 Front Squats (135,95)
* Partners will alternate full rounds *
* * SWEAT will complete DB / KB Front Squats * *
“ Showboat “ (All Classes)
AMRAP 20:
400m Run
- Into -
5 Rounds of:
5 Pull-Ups
10 Air Squats
15 KBS (53,35)
“Anna & Elsa “
Teams of 2
AMRAP 25:
60 Cal Row
30 Squat Cleans
60 Cal Bike
30 Shoulder To Overhead
R1 = 115/85, R2 = 135/95, R3 = 155/105, R4 = 185/135, R5 = 205/145, R6 = AMRAP @ 225/155
” SWEAT ”
AMRAP 22:
30 Cal Row
30 DB Clean & Jerks (15 Right / 15 Left)
30 Cal Bike
30 Abmat Sit-Ups
A) Deadlift
Build to a Heavy Set of 5
- THEN -
B) “Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
” SWEAT “
AMRAP 22:
5 HSPU / 5 KB SDLHP / 5 Alternating FR Lunges / 25 Plate Hops
10 HSPU / 10 KB SDLHP / 10 Alternating FR Lunges / 25 Plate Hops
15/15/15/25…20/20/20/25….25/25/25/25….
* Athletes Use The Same KB For SDLHP & FR Lunges *
“ SWEAT ”
3 Rounds of:
2 Minutes Max Cal AB
1 Minute Max Russian KBS
2 Minute Max Cal Row
1 Minute Max Burpees To Plate
* Rest 3 Minutes Between Rounds *
A) Hang Power Clean
Establish A Heavy Complex of:
3 Hang Power Cleans + 2 Push Jerks
- THEN -
B) “Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Russian KBS (70,53)
“ 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)
“ Open 20.2 “ ( ALL CLASSES )
AMRAP 20:
4 Double Dumbbell Thrusters (50’s/35’s)
6 Toes to Bar
24 Double Unders
A) Back Squat
4x6^
- Then -
B) “Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups
- Directly Into -
50-35-20:
Double Unders
Air Squats
” SWEAT “
OTM X 24 Mins
A) Double Unders
B) Hang DB Squat Cleans (2xDB)
C) Abmat Sit-Ups
D) REST
A) “ Miracle-Grow “ (All Classes)
5 RFT:
200m Run
15/12 Calorie Assault Bike
12 Strict HSPU
B) Coaches Choice Buy-Out
“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
*Rest 4 Minutes Between Rounds*
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
” SWEAT ”
AMRAP 20:
30 KBS
25 Machine Cals
20 Burpee Box Jump Overs
* 4:00 On / 1:00 Off x 5 Rounds *
- Pickup where you leave off each round-
A) Build to a Heavy Single
Squat Snatch
- THEN -
B) “Snake Bite”
21-15-9:
Squat Snatch (95/65)
C2B Pull-Ups
”SWEAT”
3 Rounds of:
3 Minutes Max Distance Row
2 Minutes Max C2B Pull-Ups
1 Minute Max Medball Squat Cleans
* Rest 3 Minutes Between Full Rounds *
“Pump It Up” (All Classes)
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
70/50 Machine Cals
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
“ Team Jelly ”
Teams of 2
5 Rounds For Time:
400m Team Run
60/45 Calorie Row
50 Wallballs (20,14)
” Split Reps As Needed *
“ Open 20.1 ” (ALL CLASSES)
Rx:
10 rounds for time of:
8 ground-to-overheads, 95/65
10 bar-facing burpees
Time cap: 15 minutes
Scaled:
10 rounds for time of:
8 ground-to-overheads, 65/45
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
” SWEAT ”
OTM X 25
A) Assault Bike Calories
B) Double KB Deadlifts
C) Assault Bike Calories
D) Double Unders
E) Rest
“ 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
“ CFL ”
6 Rounds of:
10 Bar Facing Burpees
10 Push Press (95,65)
10 Bar Facing Burpees
* Rest 3 Minutes Between Rounds *
- Compliments of Pat Sherwood -
“ SWEAT ”
AMRAP 22:
400m Run
25 Weighted Abmat Sit-Ups
25 Russian KBS
25 Box Jumps
A) Primer: On The 2:00 x 5 Sets
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
- THEN -
B) “Milk Money”
AMRAP 13:
55 Hang Snatches
55 Calorie Row
55 TTB
55 Overhead Squats
RX = 75/55
“ SWEAT ”
AMRAP 25:
500m Row
20 DB Burpees
20 DB Hang Snatches
20 DB Push Press
