“Jump City”
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#)
-Then-
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (135/95#)
-Then-
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (135/95#)
* SWEAT will utilize Dbl DB Power Cleans *
At Home Fitness
” Jumpin Jack Flash “
OTM x 20 (:50on / :10 off)
1) Max Reps of Jumping Lunges
2) Side Plank Left
3) Max reps of Inchworm Walkouts
4) Side Plank Right
5) Rest
A) Overhead Squat
Build to a Heavy Set of 3
- THEN -
B) “FaceTime
”AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups
” SWEAT ”
10 x 1:30 Rounds
4 C2B Pull-Ups
8 Plate To Overhead
- Max Burpees to plate in remaining time
* Rest :30 after each round *
At Home Fitness
” Yack “
100 Burpees For Time
* OTM Including 0:00 = 10 Air Squats *
“ Fuller Circle ”
1500m / 1200m Row
100 Double Unders
50/35 Calorie Assault Bike
100 Double Unders
1500m / 1200m Row
” SWEAT “
AMRAP 18:
25 KBS
50 Double Unders
25 Calorie Assault Bike
50 Double Unders
At Home Fitness
” Run Forest Run ”
AMRAP 30:
Max Distance Run / Walk / Bike
A) Clean and Jerk
On The 2:00 x 6 Rounds
3 Power Cleans + 3 Push Jerks
* Athletes may choose to ascend as desired *
- THEN -
B) “ Open 13.4 “
Ascending Ladder for 7 Minutes:
3 Clean & Jerks (135/95#)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
…and so on, until time expires.
” SWEAT “
For Time:
5,000m Row
Workout From Home
”Luck Of The Irish”
Establish 5 Minutes in a plank
- 6 Push-Ups every break
INTO
Establish 4 Minutes in a hollow hold
- 9 Abmat Sit-Ups every break
INTO
Establish 3 Minutes in a wall sit
- 6 Push-Ups every break
*Reminder if you are following the “At Home Workouts” you should be following 3 days on / 1 day off*
Make sure to check your email to review our revised schedule and sign-up for classes
“ Pinball “ (All Classes)
5 Rounds of:
1 Minute Max Wallballs (20,14)
1 Minute Max DB Power Snatches (50,35)
1 Minute Max Assault Bike Calories
1 Minute Rest
At Home Fitness
” Rude Cindy ”
AMRAP 20:
5 Burpees
10 Push-Ups
15 Air Squats
OPEN GYM 8 AM-11 AM
Multiple workouts (for ALL experience levels) will be posted on the whiteboard AND there will always be at least one coach staffed to assist you with explaining the workout, movement direction, warmup, technique coaching/assistance, modification, etc.
" Back Order"
AMRAP 16:
20 Abmat Sit-Ups
20 Walking Lunges (10 Out / 10 Back )
20 Russian Twists (L+R = 1)*
* * Check Out The Movement Links In Your Email To See Each Movement Performed * *
OPEN GYM 7 AM-11 AM
Multiple workouts (for ALL experience levels) will be posted on the whiteboard AND there will always be at least one coach staffed to assist you with explaining the workout, movement direction, warmup, technique coaching/assistance, modification, etc.
AT HOME FITNESS
"Holdup"
5 Movement Tabata (8 Rounds of :20 of work / :10 of rest )
- Shoulder Taps
- 6" Holds
-HR Push-Ups
- 6" Holds
- Side Plank
* Complete all 8 rounds of a movement before moving on to the next
OPEN GYM 5AM - 7PM
Multiple workouts (for ALL experience levels) will be posted on the whiteboard AND there will always be at least one coach staffed to assist you with explaining the workout, movement direction, warmup, technique coaching/assistance, modification, etc.
“Fortitude”
OTM x 30 (15 Rounds)
A) 15 Cal Row
B) 15 Burpees
* Scale 1 = 12 Cals / 12 Burpees
* Scale 2 = 9 Cals / 9 Burpees
* Scale 3 = :45 of Work at each station
“ Randy Quaid ” (All Classes)
Teams of 2
AMRAP 20:
60 KBS (70,53)
50 Calorie Assault Bike
40 Box Jump Overs (24,20)
30 Devils Press (50,35)
* Divide Reps As Needed *
“ Black Rose “
On The 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-Ups
5 Power Snatches (Climbing)
“ SWEAT “
5 x 3:00 AMRAP
60 Double Unders / 60 Singles
5 Bar Muscle-Ups / 10 Pull-Ups / 15 Ring Rows
20 Dumbbell Snatches
* Rest 1:00 Between Rounds *
** Pickup where you left off **
“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
” SWEAT ”
AMRAP 20:
200m Run
9 Odd Object Squat Cleans
7 Toes To Bar
5 Burpees To Target
“Valley Girl”
3 Rounds of:
AMRAP 4:
15 KBS (70,53)
15 Alternating Front Rack Lunges (95,65)
30 Double Unders
- Directly Into -
AMRAP 2:
Max Machine Cals
* Rest 2:00 Between Rounds *
** SWEAT will Utilize Single KB Front Rack Alternating Lunges **
“Team Extreme Barbara” (All Classes)
Teams of 2
AMRAP 20:
20 C2B Pull-ups
30 HSPU
40 Weighted Abmat Sit-Ups (14,10)
50 Dbl DB/KB Front Squats (Athletes Choice)
A) Complex
Build to a Heavy Complex of:
1 Power Clean + 1 Front Squat + 1 Push Jerk
- THEN -
B) “Wise Men”
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3:00
AMRAP 3:
3 Power Cleans(155/105#)
3 Front Squats(155/105#)
3 Push Jerks (155/105#)
Rest 3:00
AMRAP 3:
3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)
” SWEAT ”
AMRAP 20:
8 Toes to Bar
10 DB Hang Clean and Jerks (50/35)
14/12 Calorie Row
“ 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 * *
“Foot Locker”
For Time:
5 Rounds of
9 Toes to Bar
15 Wallballs (20/14)
- Directly Into -
5 Rounds of
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
” SWEAT “
OTM x 24:
A) 1:00 Max Wallballs
B) )1:00 Max Plate To Overhead
C) 1:00 Max TTB
D) Rest
