“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
“Broken Road”
5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Assault Bike or Row
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run
“WeWork”
Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter MedBall Run (20/16)
60-50-40-30:
Deadlifts
Front Squats
Jerks
Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115
Strength:
Power Snatch
Build to a set of 5
-Then-
“Scarface”
6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
“Skyscraper”
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike or Row
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike Or Row
“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run
“2k Row”
For Time:
2,000 Meter Row
Not for Time:
100 Burpee Buy Out
Strength:
Thrusters
Build to a Heavy 3
-Then-
“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
Strength:
Bench Press
Build to a heavy 7
-Then-
“Mass Destruction”
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)
“BFF”
Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)
Partners Switch After Full Rounds
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
Strength:
Push Press
Build to a heavy 5
-Then-
“Bar Rescue”
5 Rounds:
21 Deadlifts
12 Push Presses
Barbell: (115/85)
“Double Header”
Buy-In:
35/25 Calorie Assault Bike
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Cash-Out:
35/25 Calorie Assault Bike
“Run DMC”
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)
Strength:
Squat Clean
Build to a heavy single.
-Then-
“Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips
“State Farm”
5 Rounds:
50 Meter Prowler Push (90/45)
100 Meter Dumbbell Farmers Carry (50’s/35’s)
200 Meter Run
“Nail Biter”
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike
Rest 2 Minutes Between Rounds
“Encore”
3 Rounds:
750 Meter Row
50 Air Squats
25 Russian Kettlebell Swings (70/53)
Happy Independence Day!!
9am Only!!
“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
We will be having 9am only for Independence Day! See you there.
“Leg Work”
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike or Row
Strength:
Deadlift
Build to a heavy 3
“Sugar Daddy”
21-15-9:
Deadlifts (225/155)
400 Meter Run
“Fish Out of Water”
For Time:
2,000 Meter Row
Directly Into…
10 Rounds of “Heavy Chief”
1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats
“Chutes & Ladders”
AMRAP 15:
Buy In: 75/50 Calorie Bike
Then…
3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap
“Shake Weight”
3 Rounds:
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)
“Sicko Mode”
21-15-9:
Row Calories
Bike Calories
Directly Into…
21 Hang Squat Clean Thrusters (135/95)
*Women Complete 15-12-9 Machine Calories
Strength:
Deadlift
Build to Heavy Sets of 3-2-1
“Shrute Farms”
AMRAP 14:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
“Water Break”
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row
Strength:
Front Squat Complex:
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat
“Jack Daniels”
For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups
“Watermelon”
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)
“Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike or Row
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105
Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
“El Nino”
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Med Ball Run
30 Pull-ups
20 Burpee Box Jumps (24/20)
“Partner Fun”
For Time:
Partner Karen:
150 Wallballs
Directly into:
150/100 Cal Assault Bike
Partition Reps as needed.
Strength:
ComplexBuild to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Strength:
Back Squat
3×6
“Escape from Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
NO CLASS ON 06/16/19
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Med Ball Run
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Med Ball Run
“Rush Hour”
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
“Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)
Strength:
Thruster
Build to a heavy 3
-Then-
“Chest Hair”
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
Strength:
Build to a heavy Squat Snatch/Power Snatch
-Then-
“High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
