Wednesday, January 22, 2020
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“Do No Disturb” (ALL CLASSES)
Teams of 2
AMRAP 24:
500m Bike
250m Row
15 Wallballs (20,14)
* Partners will alternate each full movement *
Tuesday, January 21, 2020
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A) Power Clean
Establish a Heavy 3 TnG
- THEN -
B) “Zoolander”
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees
” SWEAT ”
AMRAP 18:
30 Double Unders
15 DB Power Cleans (2xDB)
30 Double Unders
15 Burpees To Target
Monday, January 20, 2020 (Normal Schedule)
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A) On The :90 x 6 Rounds:
1 Pause OHS (:05 Hold) + 3 OHS
* Athletes May Add Weight As Desired *
- THEN -
B) “ Grim Reaper ”
AMRAP 5:
21-15-9 of:
Overhead Squats (95,65)
TTB
- Rest 5 Min -
AMRAP 5
15-12-9 of:
Thrusters (95,65)
C2B Pull-Ups
”SWEAT”
AMRAP 22:
500m Row
21 SA DB OHS / Odd object Squat
15 Gymnastic Movement
9 SA DB Push Press (9R + 9L)
Sunday, January 19, 2020
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A) “Double Zero” (All Classes)
AMRAP 15:
15/12 Machine Cals (Athletes Choice)
30 Russian KBS (70/53)
60 Double Unders
- THEN -
B) Midline (:40 of work / :20 of Rest)
OTM x 12
1) Side Plank Left
2) Shoulder Taps
3) Side Plank Right
4) 6” Hold
Saturday, January 18, 2020
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“ The Preakness “
Teams of 2:
A) AMRAP 7:
Max Hang Squat Cleans (135,95)
- Rest 3:00 -
B) AMRAP 7:
Max Shoulder To Overhead (135,95)
- Rest 3:00 -
C) AMRAP 7:
Max Assault Bike Calories
* * Partners Will Perform 3 Synchro Bar Facing Burpees Every Switch *
* * SWEAT will perform DB Hang Squat Cleans / DB Shoulder To Overhead * *
Friday, January 17, 2020
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“ Code Red ”
For Time:
40 Cal Row
4 Rounds of “Alarm”
30 Cal Row
3 Rounds of “Alarm”
20 Cal Row
2 Rounds of “Alarm”
10 Cal Row
1 Round of “Alarm”
* 1 Round of Alarm = 5 Burpees + 10 DB Snatch (50,35) + 15 Abmat Sit-Ups *
Read MoreThursday, January 16, 2020
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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 *
Wednesday, January 15, 2020
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A) Thruster
5-4-3-2-1^ (From The Floor)
- Then -
B) ” 17.5 ”
10 RFT:
9 Thrusters (95,65)
35 Double Unders
”SWEAT”
5 x 4:00 AMRAPS:
4 Burpees
8 Odd Object Thrusters
12 Abmat Sit-Ups
16 Double Unders
* Rest 1:00 Between Rounds *
** Athletes Will Pickup Where They Left Off **
Tuesday, January 14, 2020
/
“ Ibuprofen ”
For Time:
50/35 Calorie Assault Bike
- Into -
21-15-9 of:
Shoulder To Overhead (135,95)
Pull-Ups
- into -
50/35 Calorie Row
” SWEAT ”
3 X 7:00 Windows
A) 2,000m Bike - Into - Max Pull-Ups in remaining time
B) 1,000m Row - Into - Max Devil’s Press in remaining time
C) 2,000m Bike - Into - Max Wall Walks
* Rest 3:00 Between Rounds *
Monday, January 13, 2020
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“Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
“SWEAT”
AMRAP 20:
20 Wallballs
20 KBS
20 Box Jumps
20 Goblet Squats
20/15 Calorie Row
Saturday, January 11, 2020
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“ Global Warming ” (All Classes)
Teams of 2
For Time:
2,000m Run (Alternating Every 200m)
3,000m Row (Alternating Every 200m)
2,000m Run (Alternating Every 200m)
Friday, January 10, 2020
/
“ Water Wings ”
3 RFT:
25 Overhead Squats (75/55)
20 TTB
15 Bar Facing Burpees
Thursday, January 9, 2020
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A) Pressing
Strict Press - 5 x 8^
Push Press 5 x 4^
- Then -
B) “ Swing Set “
For Time:
5-10-15-20-25-20-15-10-5 of:
Unbroken KBS (70,53)
* 12 Abmat Sit-Ups + 6 HR Push-Ups After Each Set *
“ SWEAT ”
AMRAP 22:
5 Push-Ups
15 Weighted Sit-Ups
5 Push-Ups
15 DB Plank Rows
5 Push-Ups
15 KBS
* Rest 1 Minute After Each Full Round *
Wednesday, January 8, 2020
/
“ Tune Squad ”
(All Classes)
Teams of 2
AMRAP 25:
200 DU
100 Cal Row
80 DB Snatches (50,35)
60 TTB
40 Burpees Over Rower
20 Bar Muscle-Ups
* Divide Reps As Needed
Tuesday, January 7, 2020
/
“ El Bandito ” (All Classes)
For Time:
40-30-20-10 of
Wallballs (20,14)
Box Jump Overs (20,14)
Medball Step-Ups
Monday, January 6, 2020
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A) Complex
1 Clean + 2 Front Squats + 1 Clean
- Then -
B) “ Auto Pilot ”
For Time:
50/35 Assault Bike Calories
- Directly Into -
30 Squat Cleans (135,95)
“ SWEAT ”
AMRAP 18:
20 DBL KB Front Rack Lunges
20 DBL KB Push Press
20 DBL KB Deadlift
20 Calorie Bike
Sunday, January 5, 2020
/
A) Pause Overhead Squat
5 x 3 ^ (:05 pause in bottom)
- THEN -
B) “ Hustle and Flow ”
For Time:
30 Burpees
500m Row
1000m Bike
” SWEAT ”
5 Movement Tabata (8 Rounds each of :20on / :10off)
A) Burpees
B) Calorie Row
C) KBS
D) Calorie Bike
E) Weighted Sit-Ups
* Rest 1 Minute Between Rounds *
Saturday, January 4, 2020
/
“ Drag Race ”Teams of 2
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs (20,14)
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 155/105
Round 2 = 135/95
* SWEAT will sub DB’s *
Thursday, January 2, 2020
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A) “ Nate The Great ”
For Time:
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of "Nate”
100 Double Unders
1 Round of “Nate”
* 1 Round of “Nate” = 2 Muscle-Ups + 4 HSPU + 8 KBS (70,53) *
- THEN -
B) “ Coaches Choice Buy-Out ”
”SWEAT”
AMRAP 20:
2 Muscle-Ups
4 HSPU
8 KBS
