A) Back Squat
Establish a heavy 5
- THEN -
B) ” Taco Bell ”
AMRAP 12:
35 Double Unders
25 Air Squats
15 KBS (53,35)
* EMOM = 3 Burpees *
” SWEAT ”
AMRAP 18:
50 Double Unders
40 Air Squats
30 KBS
20 Machine Cals
* EMOM = 6 Burpees *
A) Deadlift
Establish a heavy 5 Rep
- THEN -
B) “ The Gunslinger ”
For Time:
9-7-5 Wall Walks
27-21-15 Deadlifts (225,155)
” SWEAT “
5 Rounds of:
AMRAP 4:
30 Wallballs
20 DB Ground To Overhead
5 Wall Walks
* Rest 1 minute between rounds / Pickup where you left off *
“ 757 ”
Teams of 2
AMRAP 25:
7 Hang Power Cleans (115,85)
7 Front Rack Lunges (115,85)
7 TTB
7 V-Ups
7 Calorie Row
* Partners alternate full movements *
* * SWEAT will substitute Dumbbell Power Cleans and DB Front Rack Lunges * *
“ Iceberg “
AMRAP 4:
21/15 Calorie Bike
21 Kettlebell Swings (53/35)
21 C2B Pull-Ups
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Bike
15 Kettlebell Swings (53/35)
15 C2B Pull-Ups
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Bike
9 Kettlebell Swings (53/35)
9 C2B Pull-Ups
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) On The :90 x 8 Rounds (12:00)
1 Squat Snatch
* Athletes may ascend or stay across as desired *
- THEN -
B) “Jack Dawson ”
AMRAP 16:
15 OHS (75,55)
30 Double Unders
15 Hang Power Snatch (75,55)
30 Double Unders
” SWEAT" “
AMRAP 20:
5 Gymnastic Reps
10 Push-Ups
15 Air Squats
“ Cardi-OMG ” (ALL CLASSES)
3 Rounds:
A) Max Calorie row
B) Max Calorie Bike
C) Max Burpee Box Jump Overs (24,20)
Round 1 (3:00 at each station)
Round 2 (2:00 at each station)
Round 3 (1:00 at each station)
* Rest 2 Minutes between full rounds *
A) DT Complex
Establish a heavy complex of:
3 Deadlifts + 2 Hang Cleans + 1 Jerk
- THEN -
B) “ Kickin It With DT ”
AMRAP 12:
1 Round of “DT” (155,105)
15 TTB
* 1 Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks *
” SWEAT ”
OTM x 25:
1) 1:00 Max V-Ups
2) 1:00 Max Burpees
3) 1:00 Max Medball Squat Cleans
4) 1:00 Max Plank Rows
5) 1:00 Rest
A) Shoulder To Overhead
- Strict Press = 3 x 8^
- Push Press = 3 x 8^
- THEN -
B) “ Bing Bong “
2 Rounds For Time:
100 Double Unders
50 KBS (53,35)
25 Wallballs (20,14)
” SWEAT ”
AMRAP 24:
500m Row / 1,000m Bike
30 KBS
30 Wallballs
7AM = "Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
8AM = " Holleyman "
30 RFT:
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,155)
A) Squat Clean
OTM x 10 Min:
2 Squat Cleans
* Athletes May Choose To Ascend In Weight or Stay Across *
- THEN -
B) “ Step Aerobics ”
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Front Rack Step-Ups (50/35, 24/20)
10 Squat Cleans (135/95)
” SWEAT ”
AMRAP 18:
25 Calorie Assault Bike
20 Double DB Step Overs
15 Double DB Squat Cleans
A) Back Squats
Establish a heavy 5 for the day
- THEN -
B) “ Flight of The Conchords ”
For Time:
10-20-30-40-50
Abmat Sit-Ups
Double Unders
1-2-3-4-5
Ring Muscle-Ups
” SWEAT ”
AMRAP 18:
5-10-15-20-25…..
Abmat Sit-Ups
Pull-Ups
Medball Squat Cleans
* 30 Double Unders After Each Round *
“ Guess Who “
For Time:
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
- Round 1 @ 115/85
- Round 2 @ 135/95
- Round 3 @ 155/105
* * Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks * *
” SWEAT “
AMRAP 18:
1,000m Row
30 DB Deadlifts
20 DB Front Squats
10 DB Burpees
* All movements performed with 2 x Dumbbells *
A) Overhead Squat
Establish a heavy 3 for the day
- Then -
B) “Power Bar”
AMRAP 12:
30 Abmat Sit-Ups
15/12 Machine Cals (Athletes Choice)
9 Overhead Squats (95,65)
” SWEAT ”
For Total Distance:
5:00 Max Distance
- Rest 3:00
4:00 Max Distance
- Rest 2:00
3:00 Max Distance
- Rest 1:00
2:00 Max Distance
- Rest :30
1:00 Max Distance
* Athletes may choose any machine to complete max distance *
“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 * *
“ Slumber Party ”
Teams of 2:
AMRAP 22:
6 Front Squats (155,105)
12 DB Hang Clean & Jerk (6R/6L)
Max Set of C2B Pull-Ups
* Score = Total C2B Pull-Ups *
* * Partners Alternate Full Rounds * *
A) Deadlift Builder
20-15-10-10
* One weight for all sets, Rest 3 Mins between sets *
- THEN -
B) " Dogfight "
100 Burpees for time
* EMOM 5 TTB *
” SWEAT ”
AMRAP 22:
10 Burpees
20 Abmat Sit-Ups
30 Wallballs
40 KBS
“ 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
A) Snatch Complex
3-Position Squat Snatch (Hip / Hang / Floor)
- THEN -
B) “ High Noon ”
5 RFT:
15/12 Cal Row
9 OHS (95/65)
3 BMU
* Rest 1:00 Between Rounds *
”SWEAT”
AMRAP 18:
2 DB Deadlifts + 2 DB Front Squats + 2 DB Plank Rows + 2 Machine Cals
4 DB Deadlifts + 4 DB Front Squats + 4 DB Plank Rows + 4 Machine Cals
6 DB Deadlifts + 6 DB Front Squats + 6 DB Plank Rows + 6 Machine Cals
8 DB Deadlifts + 8 DB Front Squats + 8 DB Plank Rows + 8 Machine Cals….
* Continue To add 2 reps per round until time is reached *
