Strength
Bench Press
3×5
Conditioning
Teams of 2
Farmers Carry
20 Calorie Row
Farmers Carry
30 Calorie Row
Farmers Carry
40 Calorie Row
Farmers Carry
50 Calorie Row
Farmers Carry
40 Calorie Row
Farmers Carry
30 Calorie Row
Farmers Carry
20 Calorie Row
*Farmers Carry is one trip down the floor 70/53#s
Sweat Class
Teams of 3 for time:
Bike Calories 80-60-40
Row Calories 100-75-50
Bench Press
For time:
800m Run
27 Deadlifts (185/135#)
54 Sit-ups
600m Run
21 Deadlifts (185/135#)
42 Sit-ups
400m Run
15 Deadlifts (185/135#)
30 Sit-ups
200m Run
9 Deadlifts (185/135#)
18 Sit-ups
Sweat Class
12-11-10-9-8-7-6-5-4-3-2-1
Kettlebell swings
Sit-ups
Box Jumps
At the top of each minute 3 Burpees
Conditioning
5 Minute Window:
150 Double Under buy in
12 KB Thrusters
12 Chest to Bar Pullups
5 Minute Window:
100 Double Under buy in
9 KB Thrusters
12 Toes to Bar
5 Minute Window:
50 Double Under buy in
6 KB Thrusters
12 Pull-ups
Skill Conditioning
6 sets of: 9 unbroken HSPU (first 3 reps are strict + 6 kipping)
Sweat Class
You Go I go as above 7 minute/3 minute work/rest cycle
Kettle Bell Benchmark WOD
5 Rounds for time
5 Right KB Push Press
5 Left KB Push Press
10 Russian KBS
10 KB Goblet Squats
Back Squats
5 @ 80%
1 @ 85%
5 @ 80%
1 @ 88%
5 @ 80%
1 @ 91%
Sweat Class
KB Benchmark
For time:
30 Chest-to-Bar Pull-ups
400m Run
15 Squat Cleans (135/95#)
800m Run
15 Squat Cleans (135/95#)
400m Run
30 Chest-to-Bar Pull-ups
Teams of 2, AMRAP 25:
9 Rope Climbs
40 Clean & Jerks
30 Handstand Push-ups
40 Power Snatches
76 Double-Unders
40 Overhead Squats
1st round every barbell is 95/65#
2nd round every barbell is 115/80#
3rd round every barbell is 135/95#
4th round every barbell is 155/105#
Climbs may be accumulated throughout the workout.
Sweat Class
Subs in :
DB Hang Clean and Jerk
DB Snatches
Plate OH Squats
All Classes
EMOM 20:
Min 1: Run Lines
Min 2: 15 Kettlebell Swings 53/35#
Min 3: 50′ Walking Lunge
Min 4: Sit-ups
Strength
Front Squats 3×4 across
Conditioning
Face off Competition
Timekeeper: 21-15-9 Wall balls 20/14#
Score: Max Effort Burpees
Both partners are working at the same time. Winner completes the most burpees during the workout.
Sweat Class 10:30 AM and 5:00
Lifting Class 6:00
