“ Stratego ”
OTM x 24:
Minute 1: 3 Back Squats
Minute 2: 3 Wall Walks
Minute 3: 15/12 Machine Cals
Minute 4: Rest
* Back Squats can ascend across the 6 rounds
” SWEAT ”
OTM x 24 (:50 of work / :10 Rest)
Minute 1: Max Machine Cals
Minute 2: Max DB Complex
Minute 3: Weighted Sit-Up (14/10)
Minute 4: Rest* DB Complex = 1 DB Push-Up + 2 DB Rows (R/L) *
“Ambush“
2 RFT:
15 Push Press (115,85)
20 Single DB Step Ups (24,20 / 50,35)
15 Calorie Assault Bike
20 Bar Over Burpees
” SWEAT ”
3 Rounds of:
3 Minutes Max Calorie Assault Bike
2 Minutes Max Single DB Step-Ups
1 Minute Max Burpees To Target
* Rest 3 Minutes Between Rounds *
“ Turbulence ”
Teams of 2
With a 20 Minute Clock:
2,500m Row Buy-In
- In Remaining Time -
AMRAP:
5 Deadlifts (245,165)
15 Abmat Sit-Ups
25 Double Unders
* Partners will alternate full movements *
* * SWEAT will substitute Odd Object Deadlifts * *
A) Complex
Establish a heavy complex of:
2 Power Cleans + 1 Front Squat + 1 Split Jerk
- THEN -
B) “ S.O.S ”
For Time:
36 Clean and Jerks (135,95)
* EMOM, including 0:00, 25 Double Unders *
“ SWEAT ”
AMRAP 22:
20 Medball Squat Cleans
40 Double Unders
20 Push-Ups
* Rest 1 Minute After Each Round *
“Dead Sea” (All Classes)
Teams of 3
4 Rounds:
4:00 Max Calorie Row
3:00 Max Burpees Over Rower
2:00 DB Box Step-Overs
RX = 50/35 + 24/20
* There is no rest between rounds *
A) Thruster (From The Rack)
Establish a heavy double
- THEN -
B) “Fran”
21-15-9 of:
Thrusters (95,65)
Pull-Ups
” SWEAT “
AMRAP 22:
3 DB Front Squats
3 DB Push Press
3 DB Thrusters
3 Pull-Ups
* 6/6/6/6…9/9/9/9….12/12/12/12….Continue to add 3 reps per round until time is reached *
“ Swamp Heat ”
5 Rounds of:
15/12 Calorie Assault Bike
50ft OH SA DB Walking Lunge (25 Right / 25 Left)
* Rest 3 Minutes between rounds *
RX = 50/35
” SWEAT ”
3 Rounds:
Row 500 Meters
Bike 1000 Meters
Rest 3:00 between rounds
A) Deadlift
5 x 3 Pausing Library Deadlifts
- INTO -
B) “ Down Up ”
For Time:
12-9-6-9-12 of:
Deadlifts (225,155)
Bar Facing Burpees
” SWEAT ”
AMRAP 18:
10 Burpees To 6” Target
20 Assault Bike Calories
30 KBS
40 Double Unders
“ Celebrate “ (All Classes)
Teams of 2 (20 Minute Cap)
For Time:
100 Wallballs (20,14)
80 Cal Row
60 DB Snatches (50,35)
40 Box Jump Overs (30,24)
20 Bar Muscle-Ups
* Divide Reps As Desired *
A) Hang Squat Clean
Build to a Heavy Single
- THEN -
B) “Underrated”
AMRAP 10:
30 Double Unders, 1 Hang Squat Clean
30 Double Unders, 2 Hang Squat Cleans
30 Double Unders, 3 Hang Squat Cleans…
Rx – 155/105
* Continue to ascend by 1 hang squat clean every round *
” SWEAT “
5 Movement Tabata (8 Rounds of :20on / :10off)
Double Unders
Medball Squat Cleans
Push-ups
Weighted Sit-Ups
Burpees To Plate
“ Fused “ (All Classes)
5 Rounds for Max Reps:
1:00 Max Calorie Row
1:00 Max HR Push-Ups
1:00 Max DB Step Overs
1:00 Max Hollow Rocks
1:00 Rest
Steel Toe”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)
* SWEAT will substitute 30 Devils Press for Clean and Jerks *
A) Strict Press
5 x 5 Ascending
- THEN -
B) “Hard Rock”
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Burpees
25 Double Unders
”SWEAT”
AMRAP 22:
40 Double Unders
20 DB SA Shoulder To Overhead
5-10-15-20….Burpees
* Increase Burpees by 5 reps every round *
A) Power Snatch
Build to a Moderate Set of 3
- Then -
B) “Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Snatches (135/95)
” SWEAT ”
4 x 5:00 Rounds of:
300/250m Row
20 Abmat Sit-Ups
-Max KBS in remaining time
“Arm & Hammer“
Buy-In: 15 Clusters (135/95)
- Into -
3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
- Into -
Cash-Out: 15 Clusters (135/95)
” SWEAT ”
AMRAP 18:
3 Wallballs
3 Russian KBS
3 Pull-Ups
6/6/6, 9/9/9, 12/12/12….
*Continue to climb by 3’s until time is reached*
“ Bucket List “ ALL CLASSES
Teams of 2
For Time (30:00 CAP):
1,000m Row + 50 DB Snatches + 10 Burpees to 6” Target
1,000m Row + 40 DB Snatches + 20 Burpees to 6” Target
1,000m Row + 30 DB Snatches + 30 Burpees to 6” Target
1,000m Row + 20 DB Snatches + 40 Burpees to 6” Target
1,000m Row + 10 DB Snatches + 50 Burpees to 6” Target
* Athletes will rotate every 250m on the row / Divide DB and Burpee reps as needed *
“Dead Leg”
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
15/12 Calorie Assault Bike
7 Deadlifts (185/135)
60 Double Unders (1:1 Singles)
* Score = Slowest Round *
” SWEAT ”
AMRAP 18:
15 KB Deadlifts
30 Double Unders
15/12 Calorie Assault Bike
30 Double Unders
A) Power Clean
On The Minute x 8 Minutes
- 2 Touch and Go Power Cleans
- Then -
B) “Deep End”
5 Rounds:
1 Minute Assault Bike Cals
1 Minute Power Cleans (115/85)
1 Minute Assault Bike Cals
1 Minute Rest
” SWEAT “
5 Rounds:
1 Minute Assault Bike Cals
1 Minute DB Hang Cleans (Alternating 5’s R/L)
1 Minute Assault Bike Cals
1 Minute Max Medball Squat Cleans
1 Minute Rest
"Nate"
AMRAP 20:
2 Muscle Ups
4 HSPU
8 Kettlebell Swings (70,53)
Doors open at 7:30AM, heats will be at 8:15 / 8:45 / 9:15
WHY:
Support pediatric cancer patients by participating in a fundraiser WOD for One Summit (http://onesummit.org/), which is an organization founded by former US Navy SEALs.
BACKGROUND:
Nate’s older brother, Josh, passed away after a grueling fight with brain cancer in high school. Being from New Hampshire, Josh was treated at Dana Farber, a hospital that is partnered with One Summit. Josh was a perfect example of the children and young adults battling cancer that One Summit seeks to build resilience in by creating mentorships with Navy SEALs. One Summit’s unique mission is to help give them the personal and mental tools for their fight, which they might not have had the chance to acquire at their young age.
If you have any questions, please let us know. Feel free to share this with your friends. Everyone is welcome. The more, the merrier. Thank you.
Read MoreA) Snatch Complex
On The :90 x 6 Sets:
1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch
- THEN -
B) “ Vena Cava ”
AMRAP 15:
20 TTB
15 Hang Power Snatches (115,85)
10 Overhead Squats (115,85)
” SWEAT ”
AMRAP 18:
250m Row
20 TTB
250m Row
20 Alternating DB Snatches
