Performance:
.
6×2 Pos Snatch + 1 Overhead Squat, every 90sec
.
“Nancy”
5 Rounds For Time of:
400m Run
15 Overhead Squats, 95#/65#
.
Intermediate:
.
6×2 Hang Snatch + 1 Overhead Squat, every 90sec
.
5 Rounds For Time of:
400m Run
15 Overhead Squats, 65#/35#
.
Fitness
.
6×2 Hang Power Snatch + 1 Overhead Squat + 10 V-Ups, every 90sec
.
5 Rounds For Time of:
300m Run
30 Air Squats
.
FitCamp
.
AMRAP in 10min
350m Row
50 Jump Rope
.
Rest 2min
.
AMRAP in 10min
350m Row
25 Sit-Ups
.
Rest 2min
.
AMRAP in 10min
350m Row
25 Push Ups
Geed up from the feet up
.
Performance
.
EMOM for 10min:
3 Deadlifts
ME Strict Pull-Ups
.
AMRAP in 8min of:
12 SDHP, 95#/65#
35 Double-Unders
.
Intermediate
.
EMOM for 10min:
3 Deadlifts
ME Strict Pull-Ups
.
AMRAP in 8min of:
12 SDHP, 65#/35#
24 Double-Unders
.
Fitness
.
EMOM for 10min:
5 Deadlifts
15 Ring Rows
.
AMRAP in 8min of:
12 SDHP, KB 53#/35#
50 Single-Unders
.
FitCamp
.
EMOM for 12min, alt between:
50sec Plank Hold
50sec Glute Bridges with DB
50sec Tempo Hip Extension
.
4 Rounds For Time of:
400m Run
21 KB Swings
21 Ring Rows
.
Performance
.
6×3 Back Squats, every 1:30
.
3 Rounds For Time of:
500m Row
15 Bar Facing Burpees
15 Thrusters, 115#/75#
.
Intermediate
.
6×3 Back Squats, every 1:30
.
3 Rounds For Time of:
500m Row
15 Bar Facing Burpees
15 Thrusters, 85#/55#
.
Fitness
.
AMRAP in 8min of:
5 Back Squats
150m Run
.
3 Rounds For Time of:
15 Burpees
15 DB Thrusters, 35#/20#
350m Row
Performance
.
30 min AMRAP, alt Rounds with partner of:
10 Front Rack Lunges, 135#/95#
12/10 Cal Assault Bike
15 GHD Sit-Ups
.
Intermediate
.
30 min AMRAP, alt Rounds with partner of:
12 Front Rack Reverse Lunges, 115#/75#
12 GHD Sit-Ups
12/10 Cal Assault Bike
.
Fitness
.
30 min AMRAP, alt Rounds with partner of:
12 DB Lunges, 35#/20#
24 Sit-Ups
10/8 Cal Assault Bike
.
Performance
.
5×5 Bench Press, every 1:15 @75-80%
.
5 Rounds For Time of:
15 C2B Pull-Ups
15 HSPU
400m Run
.
Intermediate
.
5×5 Bench Press, every 1:15
.
5 Rounds For Time of:
15 Pull-Ups
15 ABMAT HSPU
400m Run
.
Fitness
.
5×5 Bench Press + 30sec Plank Hold
.
5 Rounds For Time of:
15 Pull-Ups
25 Push Ups
300m Run
.
Resolution Burn
.
With a continuously running clock
.
For time:
75 cals on ski erg
EMOM complete 5 plate GTO
.
Rest 2 min
.
For time
75 cals on bike
EMOM complete 5 burpees
.
Rest 2 min
.
For time
100 AbMat sit-ups
.
Performance
.
EMOM for 12min, alt between:
1 Clean @ 90%
15 V-Ups
150’ Farmer Carry
.
AMRAP in 8min of:
4 Front Squats, 205#/135#
12 Toes to Bar
.
Intermediate
.
EMOM for 12min, alt between:
3 Cleans @ 80%
15 V-Ups
150’ Farmer Carry
.
AMRAP in 8min of:
4 Front Squats,155#/105#
12 Toes to Bar
.
Fitness
.
EMOM for 12min, alt between:
5 Power Cleans
15 Jack Knife Sit-Ups
150’ Farmer Carry
.
AMRAP in 8min of:
12 Goblet Squats, 53#/35#
24 Sit-Ups
.
FitCamp
.
Tabata (4min ea)
Mountain Climbers
Side Plank (rt)
Bicycle Sit-Ups
Side Plank (lft)
.
AMRAP in 12min of:
24 Med Ball Cleans
24 Med Ball Sit-Ups holding overhead
24 Jumping Pull-Ups
Performance:
.
EMOM for 12min:
10/8cal Ski Erg
8 Devil’s Press, 35#/20#
40sec Hollow Rock
.
AMRAP in 10min of:
2 Rope Climbs
10 Box Jumps, 30”/24”
20 Wall Balls, 30#/20#
.
Intermediate:
.
EMOM for 12min:
10/8cal Ski Erg
8 Devil’s Press, 20#/10#
40sec Hollow Hold
.
AMRAP in 10min of:
10 Strict Pull-Ups
10 Box Jumps, 30”/24”
20 Wall Balls, 20#/14#
.
Fitness
.
EMOM for 12min:
8/7cal Ski Erg
8 Devil’s Press, 20#/10#
40sec Deadbug
.
AMRAP in 10min of:
10 Ring Rows
10 Step-Ups, 20”/16”
20 Wall Balls, 14#/10#
.
FitCamp
.
3 Rounds of:
45sec Sit-Ups
45sec Plank Hold
.
5 Rounds For Time of:
500m Row
35 Jump Ropes
15 Burpees Over Rig
Performance
.
6×2 Push Press, every 75sec @ 80-90%
.
4 Cycles of:
AMRAP In 3:30min of:
300m Row
30 Double-Unders
ME Muscle Ups
.
Rest 1:30
.
Intermediate
.
6×2 Push Press, every 75sec
.
4 Cycles of:
AMRAP In 3:30min of:
300m Row
30 Double-Unders
ME Ring Dips
.
Rest 1:30
.
Fitness
.
6×2 Push Press, every 75sec
.
4 Cycles of:
AMRAP In 3:30min of:
250m Row
50 Single-Unders
ME Parallete Dips
.
Rest 1:30
.
FitCamp
.
EMOM for 12min:
40sec Russian Twists
40sec Weighted Glute bridges
40sec Hip Extensions
.
AMRAP In 15min, Reps of:
3-6-9-12-15
Russian Swings
Wide stance Goblet Squats
Push-Ups
Performance
.
EMOM for 10min, alt between:
10 Weighted Good Mornings
45sec Wall Sit Hold with KB, 70#/53#
.
3 Rounds For Time of:
15 Deadlifts, 225#/155#
15 Bar Facing Burpees
15/12 Assault Bike
.
Intermediate
.
EMOM for 10min, alt between:
10 Weighted Good Mornings
45sec Wall Sit Hold with KB, 53#/35#
.
3 Rounds For Time of:
15 Deadlifts, 155#/105#
15 Bar Facing Burpees
15/12 Assault Bike
.
Fitness
.
EMOM for 10min, alt between:
10 Weighed Good Mornings
45sec Wall Sit Hold
.
3 Rounds For Time of:
12/10 Assault Bike
15 Deadlifts, 95#/65#
15 Burpees
.
Performance
.
AMRAP In 4min of:
Power Snatch, 165#/115#
.
Rest 2min
.
AMRAP in 24min of:
8 C2B Pull-Ups
16 V-Ups
24 Box Jump Overs, 24”/20”
.
*while Partner A is working, Partner B is rowing a 400m, switch when partner returns and pick up where they left off*
.
Intermediate
.
AMRAP In 4min of:
Power Snatch, 115#/75#
.
Rest 2min
.
AMRAP in 24min of:
8 Pull-Ups
16 V-Ups
24 Box Jump Overs, 24”/20”
.
*while Partner A is working, Partner B is rowing a 400m, switch when partner returns and pick up where they left off*
.
Fitness
.
AMRAP In 4min of:
DB Power Snatch, switch with partner every 10
.
Rest 2min
.
AMRAP in 24min of:
8 Pull-Ups
16 Sit-Ups
24 Step Ups
.
*while Partner A is working, Partner B is rowing a 300m Row, switch when partner returns and pick up where they left off*
.
Performance
.
5×2 Back Squat, every 1:30
.
AMRAP In 10min of:
10 Pistols, ea leg
10/8 Assault Bike
10 Ring Dips
.
Intermediate
.
5×2 Back Squat, every 1:30
.
AMRAP In 10min of:
10 Pistols to Box
10/8 Assault Bike
10 Ring Dips
.
Fitness
.
5×5 Back Squat + 150m Run, every 1:30
.
AMRAP In 10min of:
24 Squats
8/6 Assault Bike
12 Parallete Dips
.
Performance
.
EMOM for 10min, alt between:
5 Shoulder Press
ME Handstand Walk
.
5 Rounds For Time of:
9 Single Arm DB PP, 50#/35#
18 GHD Sit Ups
36 Double Unders
.
Intermediate
.
EMOM for 10min, alt between:
5 Shoulder Press
30sec Handstand Hold Shoulder Taps
.
5 Rounds For Time of:
9 Single Arm DB PP, 35#/20#
18 GHD Sit Ups
36 Double Unders
.
Fitness
.
EMOM for 10min, alt between:
5 Shoulder Press
45sec Tall Plank Shoulder Taps
.
5 Rounds For Time of:
10 Single Arm DB PP, 20#/10#
25 Sit-Ups
50 Single Unders
.
FitCamp
.
5 Cycles of:
AMRAP in 5min:
18/16cals Assault Bike
18 Overhead Lunges, 45#/25# (in place)
ME Rinng Rows
Rest 1min
.
Performance:
.
EMOM for 15min, alt between:
10 Strict Pull-Ups
10 DB Box Step-Overs, 50#/35#, 24”/20”
10/8 cals on Ski Erg
.
AMRAP in 12min of:
6 Front Rack Reverse Lunges, 125#/85#
12 Knees to Elbows
21 Kettlebell Swings, 70#/53#
.
Intermediate:
.
EMOM for 15min, alt between:
10 Strict Pull-Ups
10 DB Box Step-Overs, 35#/20# 24”/20”
10/8 cals on Ski Erg
.
AMRAP in 12min of:
6 Front Rack Reverse Lunges, 95#/65#
12 Knees Raises
21 Kettlebell Swings, 53#/35#
.
Fitness
.
EMOM for 15min, alt between:
10 Strict Pull-Ups
10 DB Box Step-Overs, 20#/10#, 20”/16”
8/6 cals on Ski Erg
.
AMRAP in 12min of:
6 Front Rack Reverse Lunges, 65#/45#
12 Knee Raises
21 Russian Kettlebell Swings, 53#/35#
.
FitCamp
.
5 Rounds For Reps of, 1min at each station with a continuously running clock:
.
Goblet Squats
KB SDHP
Step-Ups
Sit-Ups
Row (cals)
Rest
Performance
.
5×1 Clean + 2 Front Squats, every 1:15
.
9min for Reps, of:
1-3-5-7-9….
Squat Cleans, 185#/125#
Bar Facing Burpees
.
Intermediate
.
5×1 Clean + 2 Front Squats, every 1:15
.
9min for Reps, of:
1-3-5-7-9….
Squat Cleans, 125#/85#
Bar Facing Burpees
.
Fitness
.
10 DB Squat Cleans, every 1:15
.
9min for Reps, of:
3-6-9-12-15….
DB Goblet Squat, 35#/20#
Burpees
.
FitCamp
.
EMOM for 15min, alt between:
9/7 cals on Ski Erg
12 Burpees
21 Russian KB Swings
.
Rest 3min
.
Every 4min for 15min:
400m Run
1min Plank Hold
Performance
.
Every 3:00min for 24min, alt between:
500m Row
400m Run
*each person will do 4 Row Sprints and 4 Runs*
.
AMRAP in 6min of:
6 Deadlifts, 255#/165#
12 Handstand Push-Ups
.
Intermediate
.
Every 3:00min for 24min, alt between:
400m Row
300m Run
*each person will do 3 Row Sprints and 3 Runs*
.
AMRAP in 6min of:
6 Deadlifts, 165#/115#
12 Abmat Handstand Push-Ups
.
Fitness
.
Every 3:00min for 24min, alt between:
400m Row
300m Run
*each person will do 4 Row Sprints and 4 Runs*
.
AMRAP in 6min of:
6 Deadlifts,115#/75#
12 Push-Ups
Performance
.
With a Parnter, AMRAP in 20min of:
.
15 Push-Press, 115#/75#
15 GHD Sit-Ups
15 Kettlebell Swings, 53#/35#
.
Row (cals)
.
While Parnter A is completing a round, Partner B is accumulating as many calories as possible on the rower and then switch. You will have two scores:
.
Rounds and Reps completed
Calories Rowed
.
Intermediate
.
With a Parnter, AMRAP in 20min of:
.
15 Push-Press, 95#/65#
15 GHD Sit-Ups
15 Kettlebell Swings, 44#/26#
.
Row (cals)
.
While Parnter A is completing a round, Partner B is accumulating as many calories as possible on the rower and then switch. You will have two scores:
.
Rounds and Reps completed
Calories Rowed
.
Fitness
.
With a Parnter, AMRAP in 20min of:
.
15 Push-Press, 45#/25#
15 Sit-Ups
15 Russian Kettlebell Swings, 35#/26#
.
Row (cals)
.
While Parnter A is completing a round, Partner B is accumulating as many calories as possible on the rower and then switch. You will have two scores:
.
Rounds and Reps completed
Calories Rowed
Performance
.
EMOM for 10min, alt between:
1 Snatch
9/7cals on Ski Erg
.
5 Rounds For Time of:
15 Box Jumps, 24”/20”
10 Overhead Squats, 95#/65#
4/3 Ring Muscle-Ups
.
Intermediate
.
EMOM for 10min, alt between:
1 Power Snatch
9/7cals on Ski Erg
.
5 Rounds For Time of:
15 Box Jumps, 24”/20”
10 Overhead Squats, 65#/45#
5 Strict Pull-Ups/5 Ring Dips
.
Fitness
.
EMOM for 10min, alt between:
10 DB Snatches
7/5 cals Ski Erg
.
5 Rounds For Time of:
15 Step Ups, 20”/16”
10 Overhead Squat, 45#/25#
5 Strict Pull-Ups/7Parallete Dips
.
Performance
.
“Grace”
For Time:
30 Clean and Jerks, 135#/95#
.
Rest 3min
.
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
.
Intermediate
.
Grace”
For Time:
30 Clean and Jerks, 135#/95#
.
Rest 3min
.
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
.
Fitness
.
5 Rounds For Time of:
15 DB Power Clean and Press, 35#/20#
30 Sit-Ups
50 Single-Unders
.
FitCamp
.
E3MOM for 15min:
300m Run (5 sets)
.
AMRAP in 10min of:
20 Russian KB Swings, 44#/26#
10 Burpee Box Jumps, 24”/20”
Performance:
.
Every 2min for 5 sets, complete:
5 Back Squats + 9/7cal on Assault Bike
.
AMRAP in 8min of:
8 Toes to Bar
16 Wall Balls, 20#/14#
.
Intermediate:
.
Every 2min for 5 sets, complete:
5 Back Squats + 9/7cal on Assault Bike
.
AMRAP in 8min of:
8 Toes “to as high as possible” or parallel
16 Wall Balls, 14#/10#
.
Fitness
.
Every 2min for 5 sets, complete:
5 Back Squats + 7/5 cal on Assault Bike
.
AMRAP in 8min of:
16 Knee Raises
16 Wall Balls, 10#/4#
.
FitCamp
.
Tabata:
Row (cals)
Squats
Push-Ups
Sit-Ups
Jumping Pull-Ups (in back room)
*1min rest between each exercise*
Performance/Intermediate:
.
For Time:
31 Burpees
31 KB SDHP, 70#/53#
31 Handstand Push Ups
31 Kettlebell Swings, 70#/53#
31 GHD Sit-Ups
31 C2B Pull-Ups
2018m Run
31 C2B Pull-Ups
31 GHD Sit Ups
31 Kettlebell Swings, 70#/53#
31 Handstand Push Ups
31 KB SDHP, 70#/53#
31 Burpees
.
Fitness
.
For Time:
31 Burpees
31 KB SDHP, 53#/35#
31 Push Ups
31 Kettlebell Swings 53#/35#
31 Sit-Ups
31 Pull-Ups
2018m Run (modified – 1mile)
31 Pull-Ups
31 Sit Ups
31 Kettlebell Swings, 53#/35#
31 Push Ups
31 KB SDHP, 53#/35#
31 Burpees
