A) Hang Snatch
Establish a 3-Rep Heavy Hang Snatch
- Then -
B) “Castaway”
AMRAP 15:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
” SWEAT ”
AMRAP 18:
30 Air Squats
30 Calorie Row
30 DB Snatches
30 Weighted Sit-Ups
“Wonderwall”
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees
” SWEAT ”
AMRAP 18:
40 Double Unders
20 Burpees
40 Double Unders
20 Wallballs
40 Double Unders
20 Front Rack Lunges (KBx2)
A) Squat Clean
Establish a 1 Rep Max Squat Clean
- Then -
B) “ To The Baseline “
For Time:
1,000m Row
80 Air Squats
60 Abmat Sit-Ups
40 HR Push-Ups
20 Pull-Ups
” SWEAT ”
AMRAP 20:
50 Calorie Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups
“Mercury”
Teams of 3
AMRAP 25:
15/12 Calorie Bike
12 Kettlebell Swings (53/35)
9 Burpees
**Complete Full Rounds Before Switching**
Read More“Stairmaster”
For Time
30-20-10:
Row Calories
Alternating Single Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
" Go The Distance " (All Classes)
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
“ Hot and Heavy ”Teams of 3:
4 Rounds For Time:
75/60 Calorie Assault Bike
60 TTB
45 Power Cleans
30 Power Snatches
* R1 = 115/85 — R2 = 135/95 — R3 = 155/105 — R4 = 175/115
” SWEAT ”
Teams of 2
AMRAP 25:
70 Wallballs
60/45 Calorie Assault Bike
50 DB Snatches
40 TTB
* Divide Reps as needed *
A) Pause Front Squat
1 Pause Front Squat (:05 Pause) + 1 Front Squat
- THEN -
B) “ Colossus ” (All Classes)
For Time:
4 Rounds of:
6 Deadlifts (275,185)
12 C2B Pull-Ups
- Into -
4 Rounds of:
6 Front Squats (185,135)
12 Bar Facing Burpees
“ Kurt Angle ”
On The 2 Minute x 20 Minutes (10 Rounds)
3 Strict HSPU
5 Power Snatches (135,95)
7 Bar Over Burpees
” SWEAT ”
AMRAP 20:
5 Burpees
10 HSPU
5 Burpees
10 DB Plank Rows
5 Burpees
10 DB Deadlifts
A) Squat Clean
On The :90 x 6
25 Double Unders + 1 Squat Clean + 1 Hang Squat Clean
* Athletes may choose to increase weight as desired *
- THEN -
B) “Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
” SWEAT ”
AMRAP 18:
500m Row
50 Double Unders
15 DB Hang Squat Cleans (2xDBs)
A) Shoulder To Overhead Complex
Establish a heavy complex of 1 Push Press + 2 Push Jerks
- THEN -
B) “ Little Dipper ”
21-15-9 Of:
Push Jerks (135,95)
Lateral Barbell Burpees
” SWEAT ”
OTM x 24min
1) Max Burpees
2) Max Abmat Sit-ups
3) Max KBS
4) Max Air Squats
5) Max Cals on rower
6) Rest
“Flintstones” (All Classes)
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (Heavy)
“ 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 *
“ Solider Of Fortune ”
Teams of 2
For Time:
80 Calorie Row
80 Box Jump Overs (24,20)
80 Overhead Squats
80 Hang Power Snatches
80 Overhead Squats
80 Box Jump Overs
80 Calorie Row
RX = 95,65
* Divide Reps As Needed *
” SWEAT “
Teams of 2
For Time:
80 Calorie Row
80 Box Jump Overs
80 DB Snatches
80 DBL KB Front Squats
80 DB Snatches
80 Box Jump Overs
80 Calorie Row
* Divide Reps As Needed *
“ Steamed “ (All Classes)
For Time:
1,000m Bike + 15 TTB + 2 Deadlift
1,000m Bike + 15 TTB + 4 Deadlift
1,000m Bike + 15 TTB + 6 Deadlift
1,000m Bike + 15 TTB + 8 Deadlift
1,000m Bike + 15 TTB + 10 Deadlift
RX = 275/185
“ Torn ” (ALL CLASSES)
2 Rounds of:
A) AMRAP 5:
8 C2B Pull-Ups
8 Devils Presses (50,35)
- Rest 2 Min -
B) AMRAP 5:
8 Front Rack Lunges (95,65)
8 HSPU
- Rest 2 Min -
** SWEAT will complete odd object front rack lunges **
A) Power Snatch
Establish a heavy 3 Position Power Snatch Complex
- THEN -
B) “Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95,65)
- Rest 3 Min -
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115,85)
- Rest 3 Min -
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135,95)
” SWEAT ”
AMRAP 25:
30 Abmat Sit-Ups
15 DB Burpee Box Step Overs
10-15-20-25…. Wallballs
A) Push Jerks
OTM x 10
4 Bar Facing Burpees + 2 Push Jerks (From The Floor)
* Athletes may choose to ascend or stay across in weight *
- THEN -
B) “ Popeyes ”
3 Rounds For Time:
300m Row
10 Power Cleans
300m Row
10 Shoulder To Overhead
RX = 155/105
” SWEAT “
AMRAP 20:
300m Row
15 DB Front Squats
300m Row
15 DB Push Press
300m Row
15 DB Thrusters
