Monday, October 5, 2020
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“ Gone Baby Gone “ (All Classes)
5 Rounds of:
1:00 Double Unders
1:00 Wallballs
1:00 DB Complex (50/35 x 2)
1:00 Calorie Row
1:00 Rest
—> DB Complex = 1 DB Push-Up + 1 DB Row Right + 1 DB Row Left <—
Sunday, October 4, 2020
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“ Uncle Eddie “
6 RFT:
5 Front Squats (205/145)
10 Bar Facing Burpees
15/12 Calorie Assault Bike
* Slowest Time = Score *
* * Athletes will rest 1:1 after each round *
” SWEAT “
6 Rounds of:
AMRAP 2:30
5 Double KB Front Squats (Heavy)
10 Burpees To Plate
Max Machine Calories
* Rest :90 after each round *
Saturday, October 3, 2020
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“ Forever “ (All Classes)
4 Rounds For Time:
800m Run
21 Slamballs (30/20)
18 Abmat SIt-Ups
15 Push-Ups
Friday, October 2, 2020
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“ TTT “
A) 2-4-6-8-10 of:
Overhead Squat (115,85)
Box Jump Overs (24,20)
- Rest 3:00 -
B) 2-4-6-8-10 of:
Power Snatch (115,85)
Bar Over Burpees
- Rest 3:00 -
C) 2-4-6-8-10 of:
Squat Snatch (115,85)
Box Jump Overs (24,20)
” SWEAT “
A) 2-4-6-8-10 of:
SA DB OH LUNGE
Box Jump Overs
V-Ups
- Rest 3:00 -
B) 2-4-6-8-10 of:
DB Snatch
Burpee Over DB
V-Ups
- Rest 3:00 -
C) 2-4-6-8-10 of:
DB Front Rack Lunge
Box Jump Overs
V-Ups
Thursday, October 1, 2020
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“Do It To It” (ALL CLASSES)
Teams of 2
For Time:
400m Run (Both Athletes)
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
RX = 155/105
Athletes will alternate full movements on rounds of "DT"
* * SWEAT will utilize Double DB/KB * *
DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder To Overhead
Wednesday, September 30, 2020
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“ Dancing Queen “ (All Classes)
5 Rounds of:
Min 1) 7 Burpees + Max TTB
Min 2) 15/12 Calorie Row
Min 3) 10 KBS (70/53) + Max Double Unders
Min 4) Rest
Tuesday, September 29, 2020
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A) Back Squat
20 Minutes to establish a 1RM
- THEN -
B) “ One-Twenty “
For Time:
B1) 2:00 Max Assault Bike Calories
* Subtract The Number of Cals from 120 *
B2) Remaining # in Wallballs (20,14)
* * Score = Total Cals from B1 and Total time to finish 120 reps * *
“ SWEAT “
3 Rounds of:
3:00 AMRAP (6 Push-Ups + 12 Elevated Ring Rows)
2:00 Max Wallballs
1:00 Max Assault Bike Calories
Monday, September 28, 2020
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“ Moneyline “ (All Classes)
AMRAP 25:
20 Machine Cals (Athlete Choice)
40 Double Unders
5-10-15 DB Box Step Overs (50/35 x 2, 24/20)
* * At the completion of 15 DB Step-Overs athletes will restart the next round at 5 * *
Sunday, September 27, 2020
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A) Push Press
6 x 3 ^
- THEN -
B) “Aerial Assault”
For Time:
50 KBS (53,35)
- Then -
10-1 DB Snatch ( L + R = 1 ) (50/35)
1-10 Burpee Over DB
- Then -
50 KBS (53,35)
” SWEAT “
AMRAP 25:
2-4-6-8-10…..
KBS
Slamball
Burpee To Plate
* 200m Run OT5:00 Including 0:00 *
Saturday, September 26, 2020
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“ Skull Island “
5 RFT:
21 Wallballs (20,14)
15 Calorie Row
9 Hang Clean and Jerks (135,95)
“ SWEAT “
AMRAP 20:
10 Calorie Row
20 Wallballs
10 Alt DB Hang Clean And Jerk (Heavy)
200m Run
Friday, September 25, 2020
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A) Front Squats
On The :90 x 5 Rounds
- 3 Pause Squats @ 50% of BS 1RM
- THEN -
B) “Diane”
21-15-9 of:
Deadlifts (225,155)
HSPU
“SWEAT”
AMRAP 18:
1,000m Row / 2,000m Bike / 800m Run (Athletes Choice)
30 Double DB Deadlifts
30 HSPU
Thursday, September 24, 2020
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“ Schrute Farms “ (ALL CLASSES)
OTM X 25 (5 Rounds)
1) :45 Max DB Snatches (50/35)
2) :45 Max Calorie Assault Bike
3) :45 Max Bar Muscle-Ups
4) :45 Max Slam Balls (30/20)
5) Rest
Wednesday September 23, 2020
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“ Elevating Nancy “
For Time:
400m Run
21 OHS (75,55)
400m Run
18 OHS (95,65)
400m Run
15 OHS (115,85)
400m Run
12 OHS (135,95)
400m Run
9 OHS (155,105)
“ SWEAT “
5 Rounds For Time:
400m Run
20 KBS
20 OH Plate Lunges
Monday, September 21, 2020
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A) Clean and Jerk Complex
Establish a heavy complex in 15 minutes of:
1 Power Clean + 2 Push Jerks + 1 Power Clean
- THEN -
B) “Less Awful Annie”
50-40-30-20-10
Double Unders
Straight Leg Sit-Ups
5-4-3-2-1
Clean (245,165) Any Style
“ SWEAT “
AMRAP 22:
25 Straight Leg SIt-Ups
25 Double Unders
25 DB Step Overs
25 Double Unders
25 DB Push Jerks (Alternate 5’s)
Sunday, September 20, 2020
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“ Salami “ (All Classes)
5 x 3:00 AMRAPS:
3 HSPU
5 DB Hang Squat Clean (50/35 x 2)
7 Air Squats
* Rest 1:00 Between AMRAPS *
Saturday, September 18, 2020
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“ Triple Threat “ (All Classes)
3,000m Row
300 Double Unders
2 Mile Run
Friday, September 17, 2020
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A) Pause Front Squats
On The :90 x 5
- 3 Pause Squats @ 45% of BS 1RM (Across)
- THEN -
B) “ Friendly Fran “
3 RFT:
21 Thrusters (115,85)
21 C2B Pull-Ups
“ SWEAT “
A) AMRAP 7:
1-2-3-4-5…
Odd Object Thrusters
Pull-Ups / Elevated Ring Rows / Plank Rows
- Rest 5 Minutes -
B) AMRAP 7:
Odd Object Front Squats
Pull-Ups / Elevated Ring Rows / Plank Rows
* Gymnastic in B should be one scale back from movement performed in A *
Thursday, September 16, 2020
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“ Outback “ (All Classes)
On The Minute x 20:
Min 1) 7 Deadlifts (245/165)
Min 2) 12/9 Calorie Assault Bike
Min 3) Single Arm Devils Press (50/35)
Min 4) Rest
* SWEAT will perform 12 Odd Object Deadlifts *
Wednesday, September 16, 2020
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A) 3-Position Power Clean
12 Minutes to establish a heavy complex ( Hip, Hang, Floor)
- THEN -
B) “ Ruby Tuesday “
For Time
800m Run
80 Double Unders
8 Power Cleans (225,155)
400m Run
40 Double Unders
4 Power Cleans (225,155)
200m Run
20 Double Unders
2 Power Cleans (225,155)
“ SWEAT “
AMRAP 16
400m Run
40 Double Unders
20 SA DB Hang Power Cleans (10R / 10L)
Monday, September 14, 2020
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“ Peaks and Valleys “ (All Classes)
AMRAP 16:
16 Box Jump Overs
8 Push Press (135,95)
16 Slamballs (30,20)
* * SWEAT will utilize 2 x KB’s * *
