AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (95/65#)
12 Over-the-Erg Burpees
Max Calorie Row
Score = total calories after all 4 rounds.
Sweat Class
Sub Goblet Squats for OH Squats
Strength
Snatch
3 @ 60%
3 @ 65%
3 sets @ 70%
Conditioning
AMRAP 15:
30 DU
15 Power Cleans 115/75# (135/95# Rx+)
30 DU
15 T2B
Sweat
2 Rounds of
5 HSPU or 10 HR Push ups
6 Pistols or 12 Lunges
5 Strict Pull ups or 05 Negatives
600 m Run
3 Rounds of
10 Shoulder to overhead
10 Hang Power Clean
8 Deadlift
400 m Run
4 Rounds of
10 Burpees
10 Sit ups
20 DU’s
200 m Run
Warm-up 1,000m Row
Teams of three
20 minutes: Establish a Heavy Back Squat
(total the max lifts for the team)
AMRAP 20 Minutes
One person working at a time.
However, each member will do a different exercise, then rotate each round.
5 Ring Push-ups
7 KB Swings 53/35#
9 Burpee Pull-ups
“Barbara”
5 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds
All Classes
50 Box Jumps 24/20″
50 Jumping Pull-ups
50 Kettlebell Swings 35/25#
50 Walking Lunges
50 Toes-to-Bar
50 Push Press 45/35#
50 Hip Extensions
50 Wall Balls 20/14#
50 Burpees
50 Double-Unders
Teams of 3
AMRAP 7:
Back Squat:
50 Reps at 95/65# (135/95#)
50 Reps 135/95# (185/135#)
AMRAP at 185/135#(225/155#)
Rest 3:00
AMRAP 7:
Push Press:
50 Reps at 95/65# (135/95#)
50 Reps at 135/95# (155/105#)
AMRAP at 155/105# (185/135#)
Rest 3:00
AMRAP 7:
Hang Power Clean:
50 Reps at 95/65# (135/95#)
50 Reps at 135/95# (155/105#)
AMRAP at 155/105# (185/135#)
Sweat Class
Random Burpee Bliss
2 person You go, I go
60 Calorie Row
60 DB Push Press
60 V Ups
60 Push-ups
60 Goblet Squats
Then 40 of each
Then 20 of each
Beast or Ninja- You Choose
2k Row for time
Goat work
OR
3×5 Front Squat
3×5 Press
1×5 Deadlift
Sweat Class
20 min AMRAP
7 KBS (Heavy)
7 MB Cleans
7 T2B
7 Pushups or Handstand Pushups
7 Box Jumps
7 Burpees
7 Lunges
AMRAP 5:
Burpee Box Jump Overs (24/20″)
Rest 5:00
AMRAP 4:
10m Shuttle Runs
Rest 4:00
AMRAP 3:
Power Cleans (You choose the weight)
Guys: 75, 95, 135, 155
Girls: 55, 65, 95, 105
Rest 3:00
AMRAP 2:
Wall ball Shots (20/14#)
Rest 2:00
AMRAP 1:
Max Unbroken Pull-Ups
Sweat Class
Same as above
Power Cleans may be done with DB’s
