A) Front Squats (Recovery)
4 x 6 Across
On The 2:00 @ 40-45% of 1RM Back Squat
- THEN -
B) “ Three Petes “
For Time:
3,000m / 2,500m Row
* Every 3:00 Including 0:00 Complete 10 DB Step Overs (35/25 x 2) *
“ SWEAT “
AMRAP 21:
Max Meter Row
* On The 3:00 Including 0:00 = 10 DB Step Overs (35/25 x 2)
“ Control Alt Delete “ (All Classes)
AMRAP 16:
20 Push-Ups (Not HR)
40 DU
20 Sumo DL High Pulls (95,65)
40 DU
* SWEAT will utilize a heavy KB *
“ Knuckles “
AMRAP 16:
3 Unbroken Power Snatches
5 Bar Over Burpees
5 Rounds @ 75,55
4 Rounds @ 95/65
3 Rounds @ 115/85
2 Rounds @ 135/95
AMRAP @ 155/105
“ SWEAT “
AMRAP 18:
400m Run
20 Alternating DB Power Snatches
20 DB SA OH Lunges
* Increase reps by 5 Every Round *
A) Back Squat
In 20 Minutes establish a 1RM
- THEN -
B) “Thunder Road “
21-15-9 of:
Back Squats (55% of A)
Assault Bike Calories
“ SWEAT “
3 Rounds For Time:
1,000m Row
30 Air Squats
15 Burpees
30 Plank Pull Throughs
“ Tik Tok “ (All Classes)
OTM x 5 Rounds:
1) 1 Round of “DT”
2) 50 Double Unders
3) Max Gymnastics Reps (Athletes Choice From List)
4) Rest
* SWEAT will use DB’s for “DT” *
”DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
RX = 155,105
“ Nuclear Pepper “ (All Classes)
AMRAP 25:
500m Row
20 Box Jumps (30,24)
40 Abmat Sit-Ups
400m Run
A) On The 2:00 X 5 Rounds
2 Cleans ( 1 Power + 1 Squat )
- Then -
B) On The 2:00 x 5 Rounds
2 Shoulder To Overhead (From The Rack, Ascending)
- Then -
C) “Squat Clean Grace”
30 Squat Clean and Jerks For Time (135,95)
” SWEAT “
5 Rounds:
1 Minute Assault Bike Cals
1 Minute DB Hang Cleans (Alternating 5’s R/L)
1 Minute Assault Bike Cals
1 Minute Max Medball Squat Cleans
1 Minute Rest
“ Smokescreen “ (All Classes)
For Time:
800m Run
- Into -
10 Rounds of:
4 Strict HSPU
8 Front Rack Lunges (53,35 x 2)
12 KBS (53,35)
- Into -
800m Run
“ Bender “ (All Classes)
For Time:
A) 50 Thrusters (115,85)
* EMOM = 5 Bar Over Burpees *
- REST 5:00 -
B) 50 Bar Over Burpees
* EMOM = 5 Thrusters (95,65) *
* * * SWEAT will use DBs, KBs, Medballs * * *
“ Pacman Shuffle “
Teams of 2
AMRAP 20:
You Go / I Go Full Rounds
30 Double Unders / 50 Single Unders
12/9 Calorie Assault Bike
6 Deadlifts (225,155)
“ SWEAT “
AMRAP 20:
30 Double Unders / 50 Single Unders
12/9 Calorie Assault Bike
6 DB Burpees (50/35 x 2)
* Rest :30 Between Rounds *
“ The Spanish Steps “ (All Classes)
AMRAP 22:
10 Wall Balls (20,14)
10 Medball Step-Ups (24,20)
200m Medball Run
15 Wall Balls
15 Medball Step-Ups
200m Run
20/20/200….25/25/200…
* Continue to add 5 Reps per round until time is reached *
“ Hyperthermia “
4 Rounds of:
3:00 on / 3:00 off
10 Hang Power Cleans (135,95)
12 HR Push-Ups
10 Shoulder To Over Head (135,95)
- Max machine cals for score (Athletes Choice)
* * SWEAT will use double DB’s * *
A) Snatch Complex (Power Or Squat)
On The 2:00 x 6 Rounds
2 Snatch Grip Deadlifts + 2 Hang Snatch + 2 Overhead Squats (Ascending)
- THEN -
B) “ Hip Hop Isabel “
For Time:
30 Box Jump Overs (24/20)
15 Power Snatch (135/95)
20 Box Jump Overs
10 Power Snatch
10 Box Jump Overs
5 Power Snatch
“ SWEAT “
AMRAP 18:
3-6-9-12-15…
Calorie Row
Box Jump Overs (24/20)
KBS (53,35)
* Continue to add 3 reps per round until time is reached *
“ Serotonin “ (All Classes)
4 RFT:
75 Double Unders
12 Burpees Over DB
6 Man Makers (50/35 x 2)
Man Maker:
DB Push-Up
Plank Row (R) / Plank Row (L)
Jump Feet To DB
Squat Clean Thruster
“ Burnout “ (All Classes)
For Time:
30 Calorie Assault Bike
30 Calorie Row
400m Run
30 Deadlifts (225,155)
400m Run
30 Calorie Row
30 Calorie Assault Bike
* * SWEAT will utilize double KB DL * *
- Then -
”Coaches Choice Buy-Out”
A) Press Complex
6 Sets of:
2 Push Press + 2 Push Jerks + 2 Push Press
- THEN -
B) “Isopropyl”
AMRAP 10:
3-6-9-12-15…
Push Press (95,65)
Wallballs
Abmat Sit-Ups
* Continue to add 3 reps per round until time is reached *
“ SWEAT ”
5 x 3:00 AMRAPS
8 Abmat Sit-Ups
10 DB Snatches
12 Wallballs
* Rest 1:00 Between Rounds
* * Pickup where you left off * *
“ Ribbon Dancer “ (All Classes)
On The Minute x 20
A) 1 Minute Max C2B Pull-Ups
B) 1 Minute Max HSPU
C) 1 Minute Max DB Step-Overs (50/35 x 2) (24,20)
D) 1 Minute Max Double Unders
E) 1 Minute Rest
“ Puppy Chow “
In a 20 Minute Window:
1-2-3-4-5….
Power Cleans (185,135)
Front Squat (185, 135)
- Minutes 0-10 = 200m Run
- Minute 10-20 = 400m Run
* Continue to add 1 rep to each round until time is reached *
”SWEAT”
AMRAP 20:
2 Rounds of
10 Double DB Power Cleans
10 Double DB Front Squats
200m Run
- Into -
2 Rounds of
20 Double DB Power Cleans
20 Double DB Front Squats
400m Run
“ Precipitation “ (All Classes)
A) In a 4:00 Window
20 / 15 Calorie Row
10 Burpees Over The Rower
- Max TTB in remaining time
- Rest 1 Minute -
B) In a 4:00 Window
15 TTB
10 Burpees Over The Rower
- Max Calorie Row
- Rest 1 Minute -
A) In a 4:00 Window
20 / 15 Calorie Row
10 Burpees Over The Rower
- Max TTB in remaining time
- Rest 1 Minute -
B) In a 4:00 Window
15 TTB
10 Burpees Over The Rower
- Max Calorie Row
“ Dead Man Walking “ (All Classes)
AMRAP 22:
200m Farmers Carry (53/35 KB x 2)
20 Front Squats (53/35 KB x 2)
20 Wallballs (20/14)
* 7 DL Every Break on the Farmers Carry *
