22 JULY 2017
Teams of 4
1000m Run
200 Pull-ups
200 Front Squats 95/65#
800m Run
200 Push Press 95/65#
200 Air Squats
400m Run
200 HR Push ups
200 Hang Cleans 95/65#
200m Run
200 Burpees
100m Sprint
21 JULY 2017
“Open Test”
AMRAP 20:
50 Wall Balls (20#/14#)
50 Double Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 C2B Pull-ups
30 Barbell Facing Burpees
20 Cleans
20 Jerks
10 Snatches
10 Muscle Ups
*Weights: RX: (145#/100#), Scaled: (115#/80#)(95#/65#)
Compare past scores:
SWEAT CLASS
AMRAP 20:
50 Wall Balls
50 Single Unders
40 Box Jumps
40 Toes to Bar
30 Pull-ups
30 Barbell Facing Burpees
20 Medball Cleans
20 Medball Shoulder to Shoulder
10 DB Snatches
10 Ring Dips
20 JULY 2017
DICE GAME!
AMRAP 24
19 JULY 2017
Strength
Back Squat 3×5 @ 75%
Press 3×3
Conditioning
AMRAP 9
6 Strict Pull-ups
9 Front Squats 135/95#
Sweat Class
400 m Run – Buy in
3-6-9-12-9-6-3
Burpees to 6″ target
Goblet Squats
Pull ups
400 m Run Finisher
18 JULY 2017
AMRAP 5
7 Rounds of “The Chief” 95/65#Rx 115/80#Rx+
Max Calorie Bike
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” 115/80#Rx 135/95#Rx+
Max Calorie Bike
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” 135/95#Rx 155/105#Rx+
Max Calorie Bike
7 Rounds of “The Chief” 95/65#Rx 115/80#Rx+
Max Calorie Bike
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” 115/80#Rx 135/95#Rx+
Max Calorie Bike
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” 135/95#Rx 155/105#Rx+
Max Calorie Bike
1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats
Sweat Class
Same as above with DB’s
Same as above with DB’s
17 JULY 2017
Strength
Overhead Squat 3×3 @ 70%
Overhead Squat 3×3 @ 70%
Condtioning
21-15-9:
DB Snatches 50/35#
Calorie Row
21-15-9:
DB Snatches 50/35#
Calorie Row
…Directly into…
21-15-9
Box Jump Over 24/20″
Pull-Ups
Box Jump Over 24/20″
Pull-Ups
Sweat Class
You Go, I Go above conditioning
Core Work
You Go, I Go above conditioning
Core Work
15 JULY 2017
Teams of 4
P1 & P2 (relay style)
Amrap 10min
100m Sprint
10 Deadlift 185/135#
5 Pull Ups
P1 & P2 (relay style)
Amrap 10min
100m Sprint
10 Deadlift 185/135#
5 Pull Ups
P3 & P4 (relay style)
Amrap 10min
100m Row
10 Hang Snatch 75/55#
5 HSPU
10 Hang Snatch 75/55#
5 HSPU
Rest 2 minutes between AMRAPS
14 JULY 2017
All Classes
4 Sets NFT
5/5 Side Facing Box Step Ups
6 Strict Pull-ups
5/5 Side Facing Box Step Ups
6 Strict Pull-ups
AMRAP 8
3 Thrusters
3 Toes 2 Bar
6 Thrusters
6 Toes 2 Bar
9 Thrusters
9 Toes 2 Bar
etc…
