A) Back Squat
4x6^
- Then -
B) “Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups
- Directly Into -
50-35-20:
Double Unders
Air Squats
” SWEAT “
OTM X 24 Mins
A) Double Unders
B) Hang DB Squat Cleans (2xDB)
C) Abmat Sit-Ups
D) REST
A) “ Miracle-Grow “ (All Classes)
5 RFT:
200m Run
15/12 Calorie Assault Bike
12 Strict HSPU
B) Coaches Choice Buy-Out
“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
*Rest 4 Minutes Between Rounds*
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
” SWEAT ”
AMRAP 20:
30 KBS
25 Machine Cals
20 Burpee Box Jump Overs
* 4:00 On / 1:00 Off x 5 Rounds *
- Pickup where you leave off each round-
A) Build to a Heavy Single
Squat Snatch
- THEN -
B) “Snake Bite”
21-15-9:
Squat Snatch (95/65)
C2B Pull-Ups
”SWEAT”
3 Rounds of:
3 Minutes Max Distance Row
2 Minutes Max C2B Pull-Ups
1 Minute Max Medball Squat Cleans
* Rest 3 Minutes Between Full Rounds *
“Pump It Up” (All Classes)
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
70/50 Machine Cals
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
“ Team Jelly ”
Teams of 2
5 Rounds For Time:
400m Team Run
60/45 Calorie Row
50 Wallballs (20,14)
” Split Reps As Needed *
“ Open 20.1 ” (ALL CLASSES)
Rx:
10 rounds for time of:
8 ground-to-overheads, 95/65
10 bar-facing burpees
Time cap: 15 minutes
Scaled:
10 rounds for time of:
8 ground-to-overheads, 65/45
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
” SWEAT ”
OTM X 25
A) Assault Bike Calories
B) Double KB Deadlifts
C) Assault Bike Calories
D) Double Unders
E) Rest
“ Workaholics”
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds of:
21 Kettlebell Swings (53/35)
15 Front Squat (95/65)
” SWEAT ”
AMRAP 18
15 Calorie Row
15 Odd Object Squats
15 KBS
15 C2B Pull-Ups
“ CFL ”
6 Rounds of:
10 Bar Facing Burpees
10 Push Press (95,65)
10 Bar Facing Burpees
* Rest 3 Minutes Between Rounds *
- Compliments of Pat Sherwood -
“ SWEAT ”
AMRAP 22:
400m Run
25 Weighted Abmat Sit-Ups
25 Russian KBS
25 Box Jumps
A) Primer: On The 2:00 x 5 Sets
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats
- THEN -
B) “Milk Money”
AMRAP 13:
55 Hang Snatches
55 Calorie Row
55 TTB
55 Overhead Squats
RX = 75/55
“ SWEAT ”
AMRAP 25:
500m Row
20 DB Burpees
20 DB Hang Snatches
20 DB Push Press
A) Deadlift
On The 2:30 x 5:
10-8-6-4-2^
- THEN -
B) “ Red Alert ”
For Time:
30 Double Unders + 15 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 12 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 9 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 6 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 3 Deadlifts + 30 Abmat Sit-Ups
RX = 225/155
” SWEAT ”
OTM x 25
A) Double Unders / Single Unders
B) Odd Object Deadlifts
C) Max Calorie Assault Bike
D) Max Abmat Sit-Ups
E) Rest
“ Flying V ”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
60 Clean and Jerks (135/95)
* SWEAT will substitute 2:1 Hang DB Clean & Jerks *
“ Central Air ”
On The 5:00 x 4 Rounds:
20 Alternating DB Snatches (50/35)
20 Wallballs (20,14)
20/15 Calorie Row
A) Power Clean
Establish A Heavy 3 Power Clean
- THEN -
B) " 15.4 "
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
”SWEAT”
AMRAP 20:
3 Weighted Step-Ups
3 HSPU / HR Push-Ups / 1 Wall Walk (Athletes Choice)
3 Medball Sit-Ups
6 Weighted Step-Ups
6 HSPU / HR Push-Ups / 2 Wall Walks
6 Medball Sit-Ups
9/9/9, 12/12/12, 15/15/15….
* Continue To Add 3 Reps Per Movement Until Time Is Reached *
Congratulations to all of our October Committed Club members!!!
Nick Markos 24
Dan Eccles 20
Gregory D'Antona 20
Macaulay Robins 20
Marc Carbone 20
Thandara Marinho 20
Brian Carr 19
Brian Rooney 19
Hannah Peterson 19
Jennifer Lento 19
Kevin Koen 19
Matthew Butcher 19
Rich Demers 19
Chris Abbott 18
Dan Swanson 18
Dylan DePasquale 18
Elysia Sanchez 18
Greg Depatie 18
Joel McNamee 18
Kim Wilkinson 18
Todd Cassidy 18
Anne Moore 17
Chris Nemeskal 17
Elizabeth Guenard 17
Haley Govoni 17
Hernando Rodriguez 17
Jordano Almonte 17
Lauren Anderson 17
Melanie Depatie 17
Rose Carrenard 17
Stephanie Arzigian 17
Stephen Lento 17
Todd Longin 17
Colleen Sachar 16
Ging Chheang 16
Jared Crafton 16
Jenna Dudevoir 16
Jennifer Despo 16
Kristina Sperounes 16
Manny Alcantara 16
Roberto Miranda 16
Shayna Bernshtein 16
William DeBettencourt 16
Brandon Owens 15
Erin Sverker 15
Joanne Blake 15
Libby Spath 15
Robert Hodgson 15
Scott Bluni 15
Tony Roossien 15
Walter Riester Jr. 15
“ Full House ” (All Classes)
For Time
50/35 Calorie Assault Bike
125 Double Unders
1600m Run
125 Double Unders
50/35 Calorie Row
“Bar Crawl”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
” SWEAT ”
AMRAP 30: (2Min on / 1Min off)
30 KBS
30 DB Push Press
30 Cal AB
30 TTB
* Pickup where you left off *
A) Thruster
Establish a 5 Rep Heavy From The Floor
- THEN -
B) “ Master Splinter ”
3 RFT:
400m Run
12 Burpee Box Jump Overs (24,20)
15 Thrusters (95,65)
” SWEAT ”
AMRAP 18:
200m Run
15 Burpee Box Jump Overs (24,20)
400m Run
30 DB Thrusters (Athletes Choice)
“ SWEAT ”
AMRAP 30:
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 Abmat Sit-Ups
200m Run
* Rest 1:00 After Each Round *
A) Complex
1 Clean + 2 Front Squats + 1 Jerk
- Then -
B) “ Grace ”
30 Clean & Jerks For Time (135,95)
