Strength:
Deadlift
Build to a heavy 3
“Bodyguard”
3 Rounds:
25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run
“Boats and Toes”
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)
Directly Into…
50-40-30-20-10:
Toes to Bar
Power Snatches
Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105
“Tiger Blood”
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run
Strength
Back Squat
3×5
“Hokey Pokey”
AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats
“Take Five”
AMRAP 5:
Buy-In: 35/25 Calorie Row
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/20 Calorie Row
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Row
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run*
*After Each Round. 5 Total Runs.
“Squeaky Wheel”
AMRAP 15:
60 Double Unders
20/15 Calorie Bike or Row
10 Push Jerks (165/110)
“Tight Ship”
AMRAP 20:
15/12 Calorie Row
1 Round of “Strict Cindy”
1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
Strength:
Front Squat
Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.
-Then-
“Nine Yards”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Up by (3’s) until finish.
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Dumbbell Push-up to Renegade Row
50 AbMat Sit-ups
70/50 Calorie Row
“Run Wild”
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)
Strength:
Power Clean
Build to a heavy set of 5 “touch and go”.
-then-
AMRAP 3:
9/6 Calorie Bike or Row
9 Power Cleans (115/80)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Bike or Row
7 Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Bike or Row
5 Power Cleans (155/105)
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
On the Minute x 16 (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest
*Score is total calorie across the 4 rounds.
Teams of 3
For Time (30 Minute Cap):
1200 Meter Med Ball Run
140/100 Calorie Row
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)
“Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”
1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
“Better Half”
On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts
*Same weight across on dumbbell strict presses. Build to heavy single deadlift.
Then
Run 1 Mile
“Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Row
1 Minute Rest
*Score is lowest rep total across the five rounds.
“Inside Out”
For Time:
800 Meter Run
21 Power Cleans (155/105)
400 Meter Med Ball Run
21 Burpee Box Jump Overs (24/20)
Strength Day
Build to a Heavy:
Overhead Squat
Snatch Balance
Snatch
“Downsize”
3 Rounds:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)
“Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)
1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders
“Amphibious”
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row
Strength
Push Press
Build to a heavy set of 10
“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.
“Flip Flop”
30-20-10:
Kettlebell Swings (53/35)
Calorie Bike Or Row
Directly into…
10-20-30:
Deadlifts (135/95)
Calorie Row or Bike
Women Complete (21-15-9 / 9-15-21) Calories on Machines.
Strength:
Front Squats
3×5
“Wasabi”
For Time:
1,000 Meter Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees
“Jim”
9 Rounds:
24 Pushups
8 Deadlifts (215/135)
“Smitty”
With a partner for time
3 rounds
Run 400 M
40 Power Clean 95/65
40 Front Squat 95/65
40 Push Jerk 95/65
40 Back Squat 95/65
40 Burpee over the Bar 95/65
then
—Run 400m at the end of 3rd round—
“Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (95/65)
“Back Seat”
AMRAP 18:
30/21 Calorie Row
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box)
Benchmark: “Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Don’t forget this Saturday we will be holding our annual Smitty Workout.
This one means a lot to not only us here at Vette City but for everyone the Smith’s have impacted in the community.
We look forward to seeing everyone come out and work hard in support of one of our own!
“Under Fire”
For Time:
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups
“Last Legs”
Teams of 3:
0:00 – 5:00 – Max Front Squats
5:00 – 10:00 – Max Calorie Row
10:00 – 13:00 – Rest
13:00 – 18:00 – Max Back Squats
18:00 – 23:00 – Max Calorie Row
Squat Loads Increase Every 30 Reps:
Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP (155/105)
Back Squats
0-30 Reps (155/105)
31-60 (185/135)
61-AMRAP (225/155)
“High Gear”
AMRAP 18:
21/15 Calorie Assault Bike
18 Jumping Lunges
15 AbMat Sit-Ups
12 Hand Release Push-ups
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Score is total reps completed.
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
Build to the following:
1 Heavy Strict Press
Then
3 Heavy Push Press
Then
5 Heavy Push Jerk
“Non Stop”
AMRAP 8:
7/5 Calorie Row
10 Wallballs (20/14)
Deadlifts
Build to a heavy 3
“Dead Meat”
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City. The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost. Grab a buddy and work hard for those who lost their lives 17 years ago today.
“Annie”
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
