A) Hang Snatch
On The :90 x 6 Rounds
3 Hang Snatches (Ascending)
- THEN -
B) “ Road Randy “
For Time:
800m Run
35 Hang Power Snatch (75,55)
400m Run
25 Hang Power Snatch
200m Run
15 Hang Power Snatch
” SWEAT “
AMRAP 18:
30 Alternating DB Snatch
200m Run
30 Abmat Sit-Ups
200m Run
30 Jumping Lunges
“ Family Circus ”
AMRAP 20:
5 Thrusters (135,95)
10 Elevated Ring Rows (20” Box)
15 KBS (53,35)
* SWEAT will perform Odd Object Thrusters *
A) Back Squat
10-5-10-5-10-5
- Ascend on the 5’s
- Across on the 10’s
- THEN -
B) Time Trial
2,000m Row
“ SWEAT “
AMRAP 24:
1,000m Bike
500m Row
400m Run
“ Newton’s Cradle” (All Classes)
For Time:
150 Double Unders or 200 Singles
- Into -
40-30-20-10:
SA DB Hang Clean and Jerks (50,35)
* 10 BBJO (24/20) After Each Round *
- Into -
150 Double Unders or 200 Singles
A) Pause Library Deadlifts
3-3-3-3-3^
- Overhand Grip, No Hook / :03 Pause Below Knee + :03 Pause at the top
- THEN -
B) “ Sugar Daddy “
21-15-9:
Deadlifts (225/155)
* 400m Run After Each Round *
” SWEAT “
AMRAP 18:
200m Medball Run
20 Medball Squat Cleans
200m Medball Run
20 Medball Step-Ups
200m Medball Run
20 Medball Russian Twists (L+R=1)
“ Queen Grimhilde “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Barbell (155,105)
1:00 Max TTB
* Rest 3:00 Between Rounds *
R1 = Max Sets of 5 Unbroken Cleans
R2 = Max Sets of 4 Unbroken Shoulder To Overhead
R3 = Max Sets of 3 TnG Clean and Jerks
” SWEAT “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Unbroken DB Complex (50/35 x 2)
1:00 Max TTB
* Rest 3:00 Between Rounds
** DB COMPLEX = 5 DL + 4 Hang PC + 3 S2OH ** <— MUST BE UNBROKEN
A) Back Squat
10-8-6-4-2 ^
- Into -
B) “ Maleficent ”
2 RFT:
21 Calorie Row
21 Burpees Over The Rower
” SWEAT “
On The 4:00 x 5 Rounds
400m Run + 8 Devils Press (50/35 x 2)
* Rest remaining time *
“ Sheriff of Nottingham “
3 Rounds for Max Reps:
1:00 Max Double Unders
1:00 Max Hang Power Snatch (75,55)
1:00 Max V-Ups
1:00 Max OH Squat
1:00 Max Machine Cals (Athletes Choice)
1:00 Rest
” SWEAT “
3 Rounds for Max Reps
1:00 Max Double Unders
1:00 Max SA DB Hang Snatch
1:00 Max V-Ups
1:00 Max OH SA DB Lunge
1:00 Max Machine Cals (Athletes Choice)
“ Professor Ratigan “
For Time:
500m Row
50 Wallballs (20,14)
350m Row
35 Wallballs
200m Row
20 Wallballs
Midline Buy-Out
3-Point Plank (OTM x8 = :40on / :20off)
Min 1) Right Arm Up
Min 2) Right Leg Up
Min 3) Left Leg Up
Min 4) Left Arm Up
” SWEAT “
AMRAP 15:
100m Row
10 Wall Balls
200m Row
20 Wall Balls
300m Row
30 Wall balls….
* Continue to add 100m to each row and 10 wall balls to each round until time is reached *
SWEAT will perform the same midline buy-out
“ Scar “
AMRAP 16:
5 Hang Power Cleans (155,105)
10 Box Jumps (24,20)
15 Abmat Sit-Ups
* SWEAT will Sub Hang DB Power Cleans (5R/5L) *
“ Captain Hook “
2 RFT:
800m Run
50 / 35 Cal Assault Bike
20 Push Press (115,85)
“ SWEAT “
AMRAP 22:
400m Run
20 Cal Assault Bike
20 DB Push Press (50/35 x 2)
A) Front Squats
7-5-3-7-5-3
* The goal is to have the second wave be heavier than the first *
- THEN -
B) “ The Queen Of Hearts “
For Time:
30-20-10
Front Squats (135,95)
KBS (53,35)
“ SWEAT “
OTM x 25:
1) Max Goblet Squats
2) Max Shoulder Taps
3) Max KBS
4) Max Step-Ups (Weighted)
5) Rest
“ Jafar ”
AMRAP 18:
10 Deadlifts (205,145)
20 Abmat Sit-Ups
30 Calorie Row
” SWEAT “
AMRAP 25:
10-12-14-16-18….
Odd Object DL (2xDB, 2xKB)
Abmat Sit-Ups
Calorie Row
Burpees To Plate
* Continue adding 2 reps per round until time is reached *
* The Swamp Is Closed *
Make sure to checkout our reopening protocols in your email, we will see everyone MONDAY!!!
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique
Read More“ Sher Khan ”
AMRAP 18:
30 Single Arm DB OHS
30 Lateral Hops
30 Single Arm DB Burpees
30 Lateral Hops
30 Weighted Abmat Sit-Ups
30 Lateral Hops
“ Gaston ”
AMRAP 25:
400m Run
20 Odd Object Reverse Lunges
20 Odd Object SA Swings
1:00 OH Odd Object Hold
“ Ursula “
A) OTM x 6 (:50 on / :10 off)
1) Alt Bicycle Crunches
2) Glute Bridges
3) Leg Lifts
- Rest 3 Minutes -
B) OTM x 8 (:50 on / :10 off)
1) Max Plate Hops
2) AMRAP: 4 SA DB DL + 4 SA DB Curls + 4 SA DB Shoulder To Overhead
* Alternate After Each Full Complex (12 Reps) *
- Rest 3 Minutes -
C) AMRAP 12:
12 Burpee To Plate
24 Mountain Climbers
24 Shoulder Taps
“ Moana ”
AMRAP 12:
24 Alt DB Hang Snatch
24 Alt Jumping Lunges
24 Abmat Sit-Ups
- Rest 3:00 -
AMRAP 8:
1-2-3-4-5-6…
HR Push-Up
Plank Pull Through
Continue to add 1 rep per round until time is reached
“ Cinderella ”
OTM x 8:
1) Max DB Squat Clean
2) Max Double Unders
- Rest 2:00 -
OTM x 8:
1) Max DB Over Burpees
2) Max Squat Hold
- Rest 2:00 -
OTM x 8:
1) Max Plank Hold
2) Max Russian Twists
