22.02.28 – 22.03.04

Monday 22.02.28

Track: All

Deadlift

Build to Heavy Set of 10

Track: Sweat

Heartless

3 Rounds For Time:

10 Deadlifts (155/105)
20 Pull-ups
50 Double Unders

Track: Train

Heartless

3 Rounds For Time:

10 Deadlifts (225/155)
12 Strict Pull-ups
50 Double Unders

Track: Compete

Heartless

3 Rounds For Time:

10 Deadlifts (225/155)
20 Chest to Bar Pull-ups
50 Double Unders

Tuesday 22.03.01

Track: Sweat

Whatever You Like

For Time [35 Minute Cap]:

50 Shoulder to Overhead (115/85)
3,000 Meter Row
100 Burpee Box Jumps (24"/20")

*Partition as needed

Track: Train/Compete

Whatever You Like

For Time [35 Minute Cap]:

50 Shoulder to Overhead (155/105)
3,000 Meter Row
100 Burpee Box Jumps (24"/20")

*Partition as needed

Wednesday 22.03.02

Track: All

Overhead Squat

Build to Heavy Set of 10

Track: Sweat

That’s Enough

AMRAP 2-2-2-3:

2 Rope Climbs
12/9 Calorie Bike Erg
Max Overhead Squats (75/55)

*Rest 1 minute between AMRAPs

Track: Train/Compete

That’s Enough

AMRAP 2-2-2-3:

2 Rope Climbs
12/9 Calorie Bike Erg
Max Overhead Squats (95/65)

*Rest 1 minute between AMRAPs

Thursday 22.03.03

Track: All

Goat Day

EMOM 20:

Minute 1: Movement 1
Minute 2: Movement 2

Track: All

Mr. Blister

EMOM 20:

Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row

Friday 22.03.04

Track: All

Open 22.2

View on the Games website

22.02.21 – 22.02.25

Monday 22.02.21

Track: All

Power Clean

For load

Build to A Heavy Set of 10

Track: Sweat

14.4

AMRAP 14:

60 Calorie Row
50 Toes to Bar
40 Wall Balls (14/10)
30 Power Cleans (95/65)
20 Reps Push-Pull Complex*

* 1 Pull-up + 1 Strict Ring Dip

Track: Train

14.4

AMRAP 14:

60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Reps Push-Pull Complex*

* 1 Strict Pull-up + 1 Strict Ring Dip

Track: Compete

14.4

AMRAP 14:

60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Muscle-ups

Tuesday 22.02.22

Track: All

Moving Tracks

10 Rounds For Time*:

500 Meter Bike Erg
30 Double Unders
10 Burpees to Target (6")

*Time Cap: 30 Minutes

Wednesday 22.02.23

Track: All

Front Squat

For load

Build to Heavy Set of 10

Track: Sweat

Eleven Eleven

For Time [12 Minute Time Cap]:

10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks

Barbell: (75/55)

Track: Compete/Train

Eleven Eleven

For Time [12 Minute Time Cap]:

Barbell: (95/65)

Thursday 22.02.24

Track: All

Option 1: Goat Day

EMOM 20:

Minute 1: Movement 1
Minute 2: Movement 2

Track: All

Option 2: Drywall

EMOM 20:

Minute 1: 15 Kettlebell Swings + Max Wall Walks
Minute 2: Calorie Bike Erg

Kettlebell: (53/35)

Friday 22.02.25

Track: All

Open 22.1

View on the Games website

22.02.14 – 22.02.18

Monday 22.02.14

Track: All

Strength

Thruster

7-5-3

Track: All

Fran

21-15-9:

Thrusters (95/65)
Pull-ups

Tuesday 22.02.15

Track: Sweat

Two Seater

For Time:

500m, 750m, 1,000m, 1,500m Row

*After every Row, 25 Double Dumbbell Floor Press (35/25)

Track: Compete/Train

Two Seater

For Time:

500m, 750m, 1,000m, 1,500m Row

*After every Row, 25 Double Dumbbell Floor Press (50/35)

Wednesday 22.02.16

Track: All

Y Tú?"

Every 2:00 x 10 Rounds:

2 Rope Climbs
Max Meter Bike Erg

Thursday 22.02.17

Track: All

Stickwitu

5 Rounds:

1 Minute Max Calorie Row
1 Minute Max AbMat Sit Ups
1 Minute Max Kettlebell Swings
1 Minute of Rest
*Sweat: 35/25
*Train/Compete: 53/35

Friday 22.02.18

Track: Sweat

Open Test

AMRAP 20:

50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Power Cleans (95/65)
20 Jerks (95/65)
10 Power Snatches (95/65)
10 Burpee Pull-ups

Track: Train

Open Test

AMRAP 20:

50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
20 Strict Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Burpee Strict Pull-ups

Track: Compete

Open Test

AMRAP 20:

50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Ring Muscle-ups

22.02.07 – 22.02.11

Monday 22.04.07

Track: Sweat

Alternate

AMRAP 20:

2 Rounds of "Nate"
200 Meter Run

1 Round of "Nate" =
2 Strict Dips
4 Hand Release Push Ups
8 Kettlebell Swings (53/35)

Track: Train

Alternate

AMRAP 20:

2 Rounds of "Nate"
200 Meter Run

1 Round of "Nate" =
2 Strict Dips
4 Hand Release Push Ups
8 Kettlebell Swings (70/53)

Track: Compete

Alternate

AMRAP 20:

2 Rounds of "Nate"
200 Meter Run

1 Round of "Nate" =
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)

Tuesday 22.04.08

Track: Sweat

Apologies

For Time:

45 Wall Balls (14/10)
30 Toes to Bar
15 Burpee Box Jumps (24/20)
30 Wall Balls (14/10)
20 Toes to Bar
10 Burpee Box Jumps (24/20)
15 Wall Balls (14/10)
10 Toes to Bar
5 Burpee Box Jumps (24/20)

Track: Compete/Train

Apologies

For Time:

45 Wall Balls (20/14)
30 Toes to Bar
15 Burpee Box Jumps (30/24)
30 Wall Balls (20/14)
20 Toes to Bar
10 Burpee Box Jumps (30/24)
15 Wall Balls (20/14)
10 Toes to Bar
5 Burpee Box Jumps (30/24)

Wednesday 22.04.09

Track: Sweat

Dublin

5 Rounds For Time:

9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders

Track: Compete/Train

Dublin

5 Rounds For Time:

9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders

Thursday 22.04.10

Track: Sweat

S(core)board

For Time

50-40-30-20-10:
Front Rack Reverse Lunges (35/25)
AbMat Sit-ups
Calorie Row

Track: Compete/Train

S(core)board

For Time

50-40-30-20-10:
Front Rack Reverse Lunges (45/35)
AbMat Sit-ups
Calorie Row

Friday 22.04.11

Track: All

Overhead Squat

On the 2:00 x 5 Rounds:

3 Overhead Squats

Track: Sweat

Encore

For Time

21-15-9:
Overhead Squats (95/65)
Pull-ups

Directly Into…

45 Bar-Facing Burpees

Track: Train

Encore

For Time

21-15-9:
Overhead Squats (135/95)
15-12-6:
Strict Pull-ups

Directly Into…

45 Bar-Facing Burpees

Track: Compete

Encore

For Time:

21-15-9:
Overhead Squats (135/95)
Chest to Bar Pull-ups

Directly Into…

45 Bar-Facing Burpees

22.01.31 – 22.02.04

Monday 22.01.31

Track: Sweat

Back at it Again

For Time:

75 Power Snatches (45/35)

On the Minute [Starting at 0:00]:
30 Double Unders

Track: Compete/Train

Back at it Again

For Time:

75 Power Snatches (75/55)

On the Minute [Starting at 0:00]:
30 Double Unders

Track: All

Power Snatch

Right After Completing "Back At It Again"

7 Minute Window:
Build to Heavy Single Power Snatch

Tuesday 22.02.01

Track: Sweat

Turbo Time

AMRAP 4:

20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike

Dumbbells: (35/25)’s
Box: (24"/20")

Track: Compete/Train

Turbo Time

AMRAP 4:

20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike

Dumbbells: (50/35)’s
Box: (24"/20")

Wednesday 22.02.02

Track: Sweat

Hollyman

30 Rounds For Time:

5 Wall Balls (14/10)
3 Double Dumbbell Push Press (35/25)
1 Power Clean (155/105)

Track: Train

Hollyman

30 Rounds For Time:

5 Wall Balls (20/14)
3 Double Dumbbell Push Press (50/35)
1 Power Clean (225/155)

Track: Compete

Hollyman

30 Rounds For Time:

5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)

Thursday 22.02.03

Track: All

Fortitude

On the Minute x 30:

1 Minute Row
1 Minute Burpees

Friday 22.02.04

Track: All

With You

AMRAP 25:

400 Meter Run
2 Rounds of "Strict Cindy"
1k Bike Erg

22.01.24 – 22.01.28

Monday 22.01.24

Track: All

Deadlift

15 – 12 – 9 – 6 – 3

*MUST be unbroken/touch-and-go

Track: Sweat

Voicemail

On the Minute x 10:

6 Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches (35/25)

Track: Train

Voicemail

On the Minute x 10:

4 Strict Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches (50/35)

Track: Compete

Voicemail

On the Minute x 10:

6 Chest to Bar Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches (50/35)

Tuesday 22.01.25

Track: All

Barbell Complex

Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

Track: Sweat

Disgrace

3 Rounds For Time:

10 Squat Cleans (95/65)
10 Push Jerks (95/65)

Track: Compete/Train

Disgrace

3 Rounds For Time:

10 Squat Cleans (135/95)
10 Push Jerks (135/95)

Wednesday 22.01.26

Track: All

Fidget Spinner

AMRAP 20:

Max Calorie Bike

Every 5 Minutes [Starting at 0:00]:
400 Meter Run
50 Double Unders

Thursday 22.01.27

Track: Sweat

This Could Be Us

AMRAP 25:

Buy-In: 5k Row

Directly Into…

AMRAP With Time Remaining:
Wall Balls (14/10)

Track: Compete/Train

This Could Be Us

AMRAP 25:

Buy-In: 5k Row

Directly Into…

AMRAP With Time Remaining:
Wall Balls (20/14)

Friday 22.01.28

Track: Sweat

Chan’s Challenge

3 Rounds For Time:

9 Power Snatches (95/65)
15 Bar-Facing Burpees
21 Toes to Bar

Track: Train

Chan’s Challenge

3 Rounds For Time:

9 Power Snatches (135/95)
15 Bar-Facing Burpees
21 Toes to Bar

Track: Compete

Chan’s Challenge

3 Rounds For Time:

9 Squat Snatches (155/105)
15 Bar-Facing Burpees
21 Toes to Bar

22.01.17 – 22.01.21

Monday 22.01.17

Track: All

C2 Cindy

AMRAP 20:

5 Pull Ups
10 Push Ups
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

Tuesday 22.01.18

Track: All

Push Jerk

5 x 3

Build to a heavy triple

Track: Sweat

Squared Up

4 Rounds For Time:

400 Meter Run
8 Shoulder to Overhead (135/95)
12 Strict Pulls

Track: Train

Squared Up

4 Rounds For Time:

400 Meter Run
8 Shoulder to Overhead (185/135)
8 Bar Muscle-ups

Track: Compete

Squared Up

4 Rounds For Time:

400 Meter Run
8 Shoulder to Overhead (185/135)
8 RIng Muscle-ups

Wednesday 22.01.19

Track: Sweat

Barnhart’s Revenge

[On the 0:00]

For Time:
21 Power Cleans (95/65)
40/30 Calorie Echo Bike
21 Power Cleans (95/65)

[On the 8:00]
For Time:
15 Power Cleans (115/85)
40/30 Calorie Echo Bike
15 Power Cleans (115/85)

[On the 16:00]
For Time:
9 Power Cleans (135/95)
40/30 Calorie Echo Bike
9 Power Cleans (135/95)

Track: Compete/Train

Barnhart’s Revenge

[On the 0:00]

For Time:
21 Power Cleans (115/85)
30/21 Calorie Echo Bike
21 Power Cleans (115/85)

[On the 8:00]
For Time:
15 Power Cleans (155/105)
30/21 Calorie Echo Bike
15 Power Cleans (155/105)

[On the 16:00]
For Time:
9 Power Cleans (185/135)
30/21 Calorie Echo Bike
9 Power Cleans (185/135)

Thursday 22.01.20

Track: Sweat

Move Along

AMRAP 5: Single Dumbbell Box Step-ups

AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row

Dumbbell: (35/25)
Box: (24”/20")

Track: Compete/Train

Move Along

AMRAP 5: Single Dumbbell Box Step-ups

Dumbbell: (50/35)
Box: (24”/20")

Friday 22.01.21

Track: Sweat

The Joker

For Time:

1-10 Toes to Bar
10-1 Deadlifts (155/105)

Every Round Adds Up to 11 Reps

Track: Compete/Train

The Joker

For Time:

1-10 Toes to Bar
10-1 Deadlifts (225/155)

Every Round Adds Up to 11 Reps

Track: All

Strenght

Back Squat

5 reps @ 65% 1RM
5 reps @ 73% 1RM
5 reps @ 78% 1RM
5 reps @ 78% 1RM
5 reps @ 78% 1RM
5+ (Max reps @ 78% 1RM)

22.01.10 – 22.01.14

Monday 22.01.10

Track: Sweat

Marston

AMRAP 20:

1 Deadlift (225/155)
10 Toes to Bar
15 Bar-Facing Burpees

Track: Train

Marston

AMRAP 20:

1 Deadlift (315/225)
10 Toes to Bar
15 Bar-Facing Burpees

Track: Compete

Marston

AMRAP 20:

1 Deadlift (405/285)
10 Toes to Bar
15 Bar-Facing Burpees

Tuesday 22.01.11

Track: Sweat

Bouncer

For Time:

100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (35/25)
2,000 Meter Bike
100 Double Unders

Track: Compete/Train

Bouncer

For Time:

100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders

Wednesday 22.01.12

Track: All

Barbell Front Squat

6 sets of 2:

Barbell Front Squats

Track: Sweat

Three Strikes

AMRAP 12:

3 Dumbbell Front Squats (35/25)’s
3 Strict Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (35/25)’s
6 Strict Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (35/25)’s
9 Strict Pull-ups
9 Box Jump Overs (24"/20")
…
[Continue To Add 3 Reps Each Round]

Track: Train

Three Strikes

AMRAP 12:

3 Dumbbell Front Squats (50/35)’s
3 Strict Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)’s
6 Strict Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)’s
9 Strict Pull-ups
9 Box Jump Overs (24"/20")
…
[Continue To Add 3 Reps Each Round]

Track: Compete

Three Strikes

AMRAP 12:

3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24"/20")
…
[Continue To Add 3 Reps Each Round]

Thursday 22.01.13

Track: Sweat

Station Wagon

On the Minute x 30 [5 Rounds]:

Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (53/35)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest

Track: Compete/Train

Station Wagon

On the Minute x 30 [5 Rounds]:

Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest

Friday 22.01.14

Track: Sweat

Comptrain Standard

AMRAP 5:

10 Thrusters (65/45)
10 Bar Facing Burpees
10 Power Cleans (65/45)
10 Bar Facing Burpees
10 Hang Power Snatches (65/45)
10 Bar Facing Burpees

Track: Compete/Train

Comptrain Standard

AMRAP 5:

10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees

22.01.03 – 22.01.07

Monday 22.01.03

Track: Sweat

What the Helen

For Time:

1,200 Meter Row
63 Kettlebell Swings (35/25)
36 Kipping Pull Ups

Track: Train

What the Helen

For Time:

1,200 Meter Row
63 Kettlebell Swings (53/35)
24 Strict Pull Ups

Track: Compete

What the Helen

For Time:

1,200 Meter Row
63 Kettlebell Swings (53/35)
36 Pull Ups

Tuesday 22.01.04

Track: Sweat

Opening UP

AMRAP 15:

10 Wall Balls (14/10)
15 Burpee Box Jump Overs (24"/20")
20 Wall Balls (14/10)
15 Burpee Box Jump Overs (24"/20")
30 Wall Balls (14/10)
15 Burpee Box Jump Overs (24"/20")
…
Add 10 Wall Balls Per Round

Track: Compete/Train

Opening Up

AMRAP 15:

10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
…
Add 10 Wall Balls Per Round

Wednesday 22.01.05

Track: All

The Other Total

For Max Load:

Power Clean
Bench Press
Overhead Squat

Thursday 22.01.06

Track: All

Heat Wave

TEAMS OF 2

3 Rounds For Time [40 Minute Cap]
500 Meter Bike Erg
1,000 Meter Bike Erg
1,500 Meter Bike Erg

DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups

FLOW:
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups

P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups
P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups

P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups
P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups

P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
…
The workout will end with P2 completing 1,500 Meter Bike

Friday 22.01.07

Track: Sweat

Push To Start

2-4-6-8-10:

Wall Walks
Deadlifts (185/135)
Double Unders (10x)

Track: Compete/Train

Push To Start

2-4-6-8-10:

Wall Walks
Deadlifts (275/185)
Double Unders (10x)

21.12.27 – 21.12.31

Monday 21.12.27

Track: All

Power Snatch Complex

Build to A Heavy Power Snatch Complex

1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

Track: Sweat

Red Handed

AMRAP 9:

3 Hang Power Snatches (65/45)
3 Burpee Pull-ups
6 Hang Power Snatches (65/45)
6 Burpee Pull-ups
9 Hang Power Snatches (65/45)
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]

Track: Compete/Train

Red Handed

AMRAP 9:

3 Hang Power Snatches (75/55)
3 Burpee Pull-ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]

Tuesday 21.12.28

Track: All

Thruster

On the 2:00 for 5 sets…

10-8-6-4-2:
Barbell Thrusters

Track: Sweat

Boom Boom Pow

AMRAP 10:

30 Dumbbell Thrusters (35/25)’s
50/35 Calorie Echo Bike
150 Double Unders

Track: Compete/Train

Boom Boom Pow

For Time:

30 Dumbbell Thrusters (50/35)’s
50/35 Calorie Echo Bike
150 Double Unders

Wednesday 21.12.29

Track: Sweat

Sam’s Jam

[Time Cap: 30 Minutes]

5 Rounds:
30/21 Calorie Row
1 Round of "DT"

Rest 2 Minutes Between Sets

Round 1: (135/95)
Round 2: (115/85)
Round 3: (105/75)
Round 4: (95/65)
Round 5: (75/55)

Track: Compete/Train

Sam’s Jam

[Time Cap: 30 Minutes]

5 Rounds:
30/21 Calorie Row
1 Round of "DT"

Rest 2 Minutes Between Sets

Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)

Thursday 21.12.30

Track: Sweat

Quarter Past

[TEAMS OF 2]

AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (35’s/25’s)

Switch After Partner Completes:
600 Meter Run

Track: Compete/Train

Quarter Past

[TEAMS OF 2]

AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50’s/35’s)

Switch After Partner Completes:
600 Meter Run

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry

Friday 21.12.31

Track: Sweat

I’m Feeling 22

AMRAP 22:

22 Box Jump Overs (24"/20")
22 Wall Balls (14/10)
22 Hand Release Push Ups
22 Single Dumbbell Hang Clean & Jerks (35/25)

Track: Train

I’m Feeling 22

AMRAP 22:

22 Box Jump Overs (24"/20")
22 Wall Balls (20/14)
22 Hand Release Push Ups
22 Single Dumbbell Hang Clean & Jerks (50/35)

Track: Compete

I’m Feeling 22

AMRAP 22:

22 Box Jump Overs (24"/20")
22 Wall Balls (20/14)
22 Handstand Push-ups
22 Single Dumbbell Hang Clean & Jerks (50/35)