" Baptism By Fire " (All Classes)
With An 18:00 Clock:
800m Run
21 DB Box Step Overs (50/35 x 2, 24/20)
400m Run
15 DB Box Step Overs
200m Run
9 DB Box Step Overs
- In Remaining Time -
Max SA Devils Press (50/35)
* Devils Press will alternate arms every rep *
“ Purple Rain “ (All Classes)
Teams of 2
AMRAP 25:
Partner 1 = 400m Run
Partner 2 = 7-5-3 of:
Hang Power Clean (95,65)
Shoulder To Overhead (95,65)
TTB
* Partners will rotate after BOTH athletes finish the assigned work
* * Sweat will utilize DB cleans and S2OH * *
A) Back Squats
3 x 6 @ 70%
2 x 4 @ 75%
2 x 2 @ 80%
- THEN -
B) “ Sky Zone “
AMRAP 10:
30 Double Unders
15 Slamballs
200m Slamball Run
” SWEAT “
AMRAP 18:
40 Double Unders
20 Slamballs
10 Slamball Squat Cleans
200m Slamball Run
“Rise of the Machines”
6 Rounds of:
AMRAP 2:
7 Deadlifts (275,185)
7 Bar Facing Burpees
- Max Machine Cals in remaining time (AC)”
* * Rest 1:00 Between Rounds * *
” SWEAT “
AMRAP 25:
10 Double Odd Object DL
10 Burpee To Plate
10 Machine Cals (AC)
* Rest 1:00 After Each Full Round *
A) “ Beach Season “ (All Classes)
3 Rounds, Not For Time:
10 Strength Burpees
20 Single Leg Alternating V-Ups
30 Straight Leg Sit-Ups
40 Hollow Rocks
50 PVC Good Mornings
:60 Wall Sit
" JAX " (All Classes)
7 Rounds For Time:
8 KBS (70,53)
22 Pistols
13 Wallballs (20,14)
A) Front Squats
5 x 5 Across @ 55% of Back Squat 1RM
* Will be performed on the 2:00 *
- THEN -
B) “Winding Road”
For Time:
60/40 Cal Row
40 Double DB or KB Front Squats (50/35, 53/35)
20 Burpee Box Jump Overs (24,20)
* Athletes will have a choice between 1, 2, or a 3 round option *
“ SWEAT “
AMRAP 20:
5 Burpee Box Jump Overs
10 Double DB/KB Front Squats
15 Cal Row
A) Hang Power Snatch
Establish a heavy double in 12 Minutes
- THEN -
B) “11.1”
AMRAP 10:
30 Double Unders
15 Power Snatches (75,55)
“SWEAT”
AMRAP 18:
1 Round of “DB 11.1”
1 Building Lap Run
2 Rounds of “DB 11.1”
2 Building Lap Run
3 Rounds of “DB 11.1”
3 Building Lap Run
After the round of 3 building laps, reset to the round of 1
* * 1 Round of DB 11.1 = 15 DB Snatches (Alt) + 30 Double Unders * *
“ Do Not Enter “ (All Classes)
For Time:
4,000m Assault Bike
- Into -
15 Rounds of:
4 Single Arm Plank Row (2R / 2L)
8 Push-Ups (Not HR)
12 Air Squats
- Into -
4,000m Assault Bike
* Athletes May wear a vest *
A) Back Squats
On The 2:30:
3 x 8 @ 65%
2 x 6 @ 70%
2 x 4 @ 75%
- THEN -
B) Time Trial
1,000m Row
“ SWEAT “
AMRAP 18:
5-10-15-20-25…
Calorie Row
Weighted Sit-up (14/10)
Plank Transfers
A) Power Clean Waves
On The Minute x 12
Min 1) 4 TnG Power Cleans
Min 2) 3 TnG Power Cleans
Min 3) 2 TnG Power Cleans
Min 4) Rest
* Weight increases will be explained in class *
- THEN -
B) “ Black and Blue “
5 RFT:
10 Power Cleans (135,95)
10 Bar Over Burpees
“ SWEAT “
5 x 3:00 Rounds
4 SA DB Clean and Jerks
6 Burpees
8 Calorie Assault Bike
* Rest 1 Minute Between Rounds *
* * Pickup where you left off * *
“Wonton Soup “ (All Classes)
AMRAP 30:
400m Run / 800m Bike
30 Abmat Sit-Ups
20 Slamballs (AC)
10 Tall Box Jumps (30,20)
* Athletes will alternate each round between the bike and the run *
A) Lunge Complex
4 Ascending Sets of:
2 Front Rack Lunges + :30 Front Rack Hold + 2 Step Back Lunges
- Into -
B) “ Low Mein “
For Time
21 Jumping Lunges + 120 Double Unders
15 Front Rack Lunges + 90 Double Unders
9 OH Lunges + 60 Double Unders
RX = 155,105
* Single Unders = 120 - 100 - 80 *
“ SWEAT “
4 x 5:00 Window:
500m Row Buy-In
- In Remaining Time -
AMRAP:
6 Burpees
12 Dbl KB/DB Front Rack Lunges
24 Double Unders / Single Unders
* Rest 2:00 Between Rounds *
A) Front Squats
On The 2:00
5 x 4 Across @ 50% of BS 1RM
- THEN -
B) “ Fried Rice “
Teams of 2
AMRAP 16:
50 Thrusters (95,65)
50 Calorie Assault Bike
50 HR Push-Ups
50 V-Ups
* One partner running a 400m run at all times, athletes switch at the completion of each run *
” SWEAT “
AMRAP 22:
20 DB Thrusters
20 Calorie Assault Bike
400m Run
20 HR Push-Ups
20 V-Ups
A) Power Snatch Complex
2 Hang Power Snatch + 2 Power Snatch
- Into -
B) “ Road Trip Isabel “
30 Power Snatches For Time (135,95)
* 200m Run Every Break *
“ SWEAT “
For Time
3 Rounds of:
200m Run + 15 Russian KBS
- Into -
2 Rounds of:
400m Run + 30 Russian KBS
- Into -
1 Round of:
800m Run + Russian 60 KBS
“Barmageddon”
OTM x 16
1) 7 UB Deadlifts (Ascending Each Round)
2) Max Bar Muscle-Ups
3) Max Double Unders
4) Rest
” SWEAT “
OTM x 20
1) Max Double KB Deadlifts
2) Max Elevated Ring Rows
3) Max Double Unders
4) Rest
* 10 Jumping Lunges Buy-In To Every Minute…..Except The Rest *
A) Back Squats
On The 2:30:
3 x 6 @ 65%
2 x 4 @ 70%
2 x 2 @ 75%
- THEN -
B) “ Up and Down Karen ”
5 RFT:
15 Wallballs (20,14)
15 Slamballs (AC)
” SWEAT “
3 Rounds of:
3:00 Max Machine Cals (AC)
2:00 Max Wallballs
1:00 Max Slamballs
* Rest 3:00 *
“ Springboard “ (All Classes)
5 RFT:
200m Run
5 Burpee Box Jumps (24,20)
200m Run
20 SA DB Hang Clean And Jerks (50,35) (10R / 10L)
200m Run
5 Burpee Box Jumps
A) Clean and Jerk
On The :90 x 8 Rounds ( 12:00 )
3 TnG Clean and Jerks
* Weight may increase as long as technique allows *
- Then -
B) ” Wind Sprints “
For Time:
3,000m Bike
30 KBS
2,000m Bike
20 KBS
1,000m Bike
10 KBS
RX = 70/53
“ SWEAT “
AMRAP 24:
5 Cal Assault Bike + 5 KBS + 5 Abmat Sit-Ups
10 Cal Assault Bike + 10 KBS + 10 Abmat Sit-Ups
15 Cal Assault Bike + 15 KBS + 15 Abmat SIt-Ups
20 Cal Assault Bike + 20 KBS + 20 Abmat Sit-Ups
* Continue to add 5 reps to each movement until time is up *
A) Push Press
6 x 3 Ascending
- Into-
B) " Strict Press Biathlon "
800m Run
21 Unbroken Strict Presses (95,65)
800m Run
18 Unbroken Strict Presses (95,65)
800m Run
15 Unbroken Strict Presses
* 200m Run Penalty anytime you break
“ SWEAT “
5 Rounds of:
400m Run
15 SA DB Strict Press Right
15 Slam Balls (30,20)
15 SA DB Strict Press Left
