“ 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
A) Back Squat
Establish a heavy 5
- THEN -
B) ” Taco Bell ”
AMRAP 12:
35 Double Unders
25 Air Squats
15 KBS (53,35)
* EMOM = 3 Burpees *
” SWEAT ”
AMRAP 18:
50 Double Unders
40 Air Squats
30 KBS
20 Machine Cals
* EMOM = 6 Burpees *
A) Deadlift
Establish a heavy 5 Rep
- THEN -
B) “ The Gunslinger ”
For Time:
9-7-5 Wall Walks
27-21-15 Deadlifts (225,155)
” SWEAT “
5 Rounds of:
AMRAP 4:
30 Wallballs
20 DB Ground To Overhead
5 Wall Walks
* Rest 1 minute between rounds / Pickup where you left off *
“ 757 ”
Teams of 2
AMRAP 25:
7 Hang Power Cleans (115,85)
7 Front Rack Lunges (115,85)
7 TTB
7 V-Ups
7 Calorie Row
* Partners alternate full movements *
* * SWEAT will substitute Dumbbell Power Cleans and DB Front Rack Lunges * *
“ Iceberg “
AMRAP 4:
21/15 Calorie Bike
21 Kettlebell Swings (53/35)
21 C2B Pull-Ups
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Bike
15 Kettlebell Swings (53/35)
15 C2B Pull-Ups
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Bike
9 Kettlebell Swings (53/35)
9 C2B Pull-Ups
A) Thruster Complex
Establish a heavy complex of:
1 Push Press + 1 Front Squat + 1 Thruster (From The Rack)
- THEN -
B) “ Rose DeWitt Bukater “
3 RFT:
500m Row
12 Thrusters (95,65)
21 Box Jumps (24,20)
” SWEAT ”
AMRAP 20:
500m Row / 1000m Bike (Choice)
20 Sumo KB Deadlift
20 KB Swings
20 Box Jumps
A) On The :90 x 8 Rounds (12:00)
1 Squat Snatch
* Athletes may ascend or stay across as desired *
- THEN -
B) “Jack Dawson ”
AMRAP 16:
15 OHS (75,55)
30 Double Unders
15 Hang Power Snatch (75,55)
30 Double Unders
” SWEAT" “
AMRAP 20:
5 Gymnastic Reps
10 Push-Ups
15 Air Squats
“ Cardi-OMG ” (ALL CLASSES)
3 Rounds:
A) Max Calorie row
B) Max Calorie Bike
C) Max Burpee Box Jump Overs (24,20)
Round 1 (3:00 at each station)
Round 2 (2:00 at each station)
Round 3 (1:00 at each station)
* Rest 2 Minutes between full rounds *
A) DT Complex
Establish a heavy complex of:
3 Deadlifts + 2 Hang Cleans + 1 Jerk
- THEN -
B) “ Kickin It With DT ”
AMRAP 12:
1 Round of “DT” (155,105)
15 TTB
* 1 Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks *
” SWEAT ”
OTM x 25:
1) 1:00 Max V-Ups
2) 1:00 Max Burpees
3) 1:00 Max Medball Squat Cleans
4) 1:00 Max Plank Rows
5) 1:00 Rest
A) Shoulder To Overhead
- Strict Press = 3 x 8^
- Push Press = 3 x 8^
- THEN -
B) “ Bing Bong “
2 Rounds For Time:
100 Double Unders
50 KBS (53,35)
25 Wallballs (20,14)
” SWEAT ”
AMRAP 24:
500m Row / 1,000m Bike
30 KBS
30 Wallballs
“ The Govnah “ (All Classes)
AMRAP 25:
12/9 Calorie Assault Bike
2 Devils Press
4 Dumbbell Power Cleans
6 DB Box Step-Overs
RX = 2 x 50/35
* Athletes will alternate full rounds *
7AM = "Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
8AM = " Holleyman "
30 RFT:
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,155)
A) Squat Clean
OTM x 10 Min:
2 Squat Cleans
* Athletes May Choose To Ascend In Weight or Stay Across *
- THEN -
B) “ Step Aerobics ”
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Front Rack Step-Ups (50/35, 24/20)
10 Squat Cleans (135/95)
” SWEAT ”
AMRAP 18:
25 Calorie Assault Bike
20 Double DB Step Overs
15 Double DB Squat Cleans
A) Back Squats
Establish a heavy 5 for the day
- THEN -
B) “ Flight of The Conchords ”
For Time:
10-20-30-40-50
Abmat Sit-Ups
Double Unders
1-2-3-4-5
Ring Muscle-Ups
” SWEAT ”
AMRAP 18:
5-10-15-20-25…..
Abmat Sit-Ups
Pull-Ups
Medball Squat Cleans
* 30 Double Unders After Each Round *
