Performance
Every 2 min for 5 sets
5 Front Squats, 75%
*maintain same loading for all sets
AMRAP in 10 min:
10 Toes to Bar
10 Overhead Step Ups (5 ea leg), 45/35#
*24/20″ box
Intermediate
Every 2 min for 5 sets
5 Front Squats, 75%
*maintain same loading for all sets
AMRAP in 10 min:
10 Toes to Parallel
10 Overhead Step Ups (5 ea leg), 35/25#
*20/16″ box
Fitness
Every 2 min for 5 sets
5 Tempo Front Squats, 32×1
10 Reverse Lunges (5 ea side), BW
Tall Plank w/ Remaining Time
AMRAP in 10 min:
10 Leg Raises
10 Overhead Step Ups (5 ea leg), 20/16″
Performance
For time:
50-40-30-20-10
Cal Row
Burpees
Cash Out
4x
15 Barbell Curls
30 Box Dips
Intermediate
For time:
42-36-28-20-12
Cal Row
Burpees
Cash Out
4x
15 Barbell Curls
30 Box Dips
Fitness
For time:
30-25-20-15-10
Cal Row
Burpees
Cash Out
4x
10 DB Curls
15 Box Dips
Performance
EMOM for 8 min:
1 Power Snatch + 1 Squat Snatch
Three rounds for time:
400m Run
21 Pulls Ups
12 DB Snatches (ea arm), 50/35#
Intermediate
EMOM for 8 min:
1 Power Snatch + 1 Squat Snatch
Three rounds for time:
400m Run
21 Pulls Ups
12 DB Snatches (ea arm), 40/30#
Fitness
EMOM for 8 min:
5 Hang Power Snatches
10 Air Squats
Three rounds for time:
300m Run
21 Ring Rows
12 DB Snatches (ea arm), 25/15#
Performance
Every 2 min for 5 sets
5 Back Squats, 75%
*maintain same loading for all sets
For time:
50 Wall Balls, 20/14#
40 Hand Release Push Ups
30 Box Jumps, 24/20″
20 Plate Ground-to-Overhead, 45/35#
100 Double Unders
20 Plate Ground-to-Overhead, 45/35#
30 Box Jumps, 24/20″
40 Hand Release Push Ups
50 Wall Balls, 20/14#
Intermediate
Every 2 min for 5 sets
5 Back Squats, 75%
*maintain same loading for all sets
For time:
50 Wall Balls, 14/10#
40 Hand Release Push Ups
30 Box Jumps, 20/16″
20 Plate Ground-to-Overhead, 35/25#
50 Double Unders
20 Plate Ground-to-Overhead, 35/25#
30 Box Jumps, 20/16″
40 Hand Release Push Ups
50 Wall Balls, 14/10#
Fitness
Every 2 min for 5 sets
5 Back Squats
15 Glute Bridges
150m Run
For time:
35 Wall Balls, 10/4#
30 Hand Release Push Ups
25 Box step Ups, 20/16″
20 Plate Ground-to-Overhead, 15/10#
100 Jump Rope
20 Plate Ground-to-Overhead, 15/10#
25 Box step Ups, 20/16″
30 Hand Release Push Ups
35 Wall Balls, 10/4#
Performance
2 Rounds For Time of:
30 Shoulder to Overhead, 135/95#
400m Run
30 DB Snatch, alt arms, 50/35#
400m Run
30 Weighted Box Step Ups, 50/35#
400m Run
Intermediate
2 Rounds For Time of:
30 Shoulder to Overhead, 105/75#
400m Run
30 DB Snatch, alt arms, 40/30#
400m Run
30 Weighted Box Step Ups, 40/30#
400m Run
Fitness
2 Rounds For Time of:
30 Shoulder to Overhead, 65/45#
300m Run
30 DB Snatch, alt arms, 25/15#
300m Run
30 Box Step Ups
300m Run
Performance
For time:
100/80 Cal Bike
100/80 Cal Ski
100/80 Cal Row
Intermediate
For time:
80/70 Cal Bike
80/70 Cal Ski
80/70 Cal Row
Fitness
For time:
70/55 Cal Bike
70/55 Cal Ski
70/55 Cal Row
Performance
Every 90 sec for 6 sets
5 Tempo Deadlifts, 3 sec descent
AMRAP in 10 min
5 Deadlifts, 275/205
10 GHD Sit Ups
15 Wall Balls, 20/14#
Intermediate
Every 90 sec for 6 sets
5 Tempo Deadlifts, 3 sec descent
AMRAP in 10 min
5 Deadlifts, 205/135
10 GHD Sit Ups, Parallel
15 Wall Balls, 14/10#
Fitness
Every 90 sec for 6 sets
5 Tempo Deadlifts, 3 sec descent
10 Weighted Glute Bridges
150m Run
AMRAP in 10 min
5 Deadlifts, 115/75#
15 Wall Balls, 10/4#
15 Leg Raises
Performance
E4MOM for 3 sets
ME Unbroken Pull Ups
ME Unbroken Push Ups
*Goal 100 reps of each movement
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Intermediate
E4MOM for 3 sets
ME Unbroken Pull Ups
ME Unbroken Push Ups
*Goal 60 reps of each movement
For Time:
30-25-20-15-10
Double-unders
50-40-30-20-10
Sit-ups
Fitness
EMOM for 12 min, alternate
ME Unbroken Ring Rows
ME Unbroken Knee Push Ups
*Goal 75 Ring Rows and 60 Push Ups
For Time:
100-80-60-40-20
Double-unders
30-25-20-15-10
Sit-ups
Performance
Every 2:30 for 4 sets:
10 Bulgarian Split Squats, ea leg
10 Seated Dumbbell Strict Shoulder Press
*heaviest possible but unbroken
Six rounds for time:
20 Overhead Lunges, 45/25#
10 Burpee onto Plate, 45/25#
Intermediate
Every 2:30 for 4 sets:
10 Bulgarian Split Squats, ea leg
10 Seated Dumbbell Strict Shoulder Press
*heaviest possible but unbroken
Six rounds for time:
20 Overhead Lunges, 35/15#
10 Burpee onto Plate, 35/15#
Fitness
Every 2:30 for 4 sets:
10 Bulgarian Split Squats, ea leg
10 Seated Dumbbell Strict Shoulder Press
*moderate loading but unbroken
Six rounds for time:
20 Weighted Lunges, 15/10# Dumbbells
10 Burpees
Performance
Every 90 sec for 7 sets:
1 Clean Pull + 1 Clean +1 Jerk
Four rounds for time:
10 Thrusters, 115/75#
15 Box Jumps, 24/20″
20 Knees to Elbows
300m Run
Intermediate
Every 90 sec for 7 sets:
1 Clean Pull + 1 Clean +1 Jerk
Four rounds for time:
10 Thrusters, 95/65#
15 Box Jumps, 20/16″
15 Knees to Elbows
300m Run
Fitness
AMRAP in 10 min:
5 Hang Power Cleans, 65/45#
10 Jumping Squats
15 Glute Bridges
Four rounds for time:
10 Thrusters, 45/35#
15 Box Step Ups, 20/16″
15 Hanging Leg Raises
200m Run
Performance
Every 2:30 for 4 sets
8 Back Squats, heavier than last week
AMRAP in 16min of:
16 Single Arm DB Snatches, 50/35#, 8 ea arm
16 Pistols
16 Cal Row
Intermediate
Every 2:30 for 4 sets
8 Back Squats, heavier than last week
AMRAP in 16min of:
16 Single Arm DB Snatches, 40/30#, 8 ea arm
16 Assisted Pistols
16 Cal Row
Fitness
E2MOM for 5 sets
8 Tempo Back Squats, 32×1
45 sec Wall Sit
AMRAP in 16min of:
12 Cal Row
16 Single Arm DB Snatches, 30/20#, 8 ea arm
20 Air Squats
Performance
Tabata SkiErg
Rest 1 minute
Tabata Shoulder to Overhead, 95/65#
Rest 1 minute
Tabata Toes to Bar
Rest 1 minute
Tabata Russian Kettlebell Swings, 70#/53#
Rest 1 minute
Tabata Double-Unders
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the SkiErg is “calories”
Intermediate
Tabata SkiErg
Rest 1 minute
Tabata Shoulder to Overhead, 75/55#
Rest 1 minute
Tabata Toes to Parallel
Rest 1 minute
Tabata Russian Kettlebell Swings, 53#/35#
Rest 1 minute
Tabata Double-Unders
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the SkiErg is “calories”
Fitness
Tabata SkiErg
Rest 1 minute
Tabata DB Shoulder to Overhead, alt arms ea round, 35/20#
Rest 1 minute
Tabata Straight Leg Sit-Ups
Rest 1 minute
Tabata Russian Kettlebell Swings, 735#/26#
Rest 1 minute
Tabata Single-Unders
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the SkiErg is “calories”
Performance
EMOM for 8 min:
4 Deadlifts
“GET FIT SAVE KIDS”
Complete with a weight vest for time:
400m Run
60 Box Step Ups, 24/20″
60 Push Ups
400m Run
60 Push Ups
60 Box Step Ups, 24/20″
400m Run
Intermediate
EMOM for 8 min:
4 Deadlifts
“GET FIT SAVE KIDS”
400m Run
60 Box Step Ups, 24/20″
60 Push Ups
400m Run
60 Push Ups
60 Box Step Ups, 24/20″
400m Run
Fitness
AMRAP in 8 min:
4 Deadlifts
200m Run
“GET FIT SAVE KIDS”
300m Run
60 Box Step Ups, 24/20″
60 Knee Push Ups
300m Run
60 Knee Push Ups
60 Box Step Ups, 24/20″
300m Run
Performance
Clean Complex
5×1 Clean Pull + 2 Low Hang Cleans, Every 90sec
5 Rounds For Time of:
5 Cleans, 225#/155#
10/8cal Bike
15 Ring Dips
Intermediate
Clean Complex
5×1 Clean Pull + 2 Low Hang Cleans, Every 90sec
5 Rounds For Time of:
5 Cleans, 165#/115#
10cal Bike
15 Banded Ring Dips
Fitness
Clean Complex
5×1 Clean Pull + 2 Low Hang Cleans + 20 Sit-Ups, Every 90sec
5 Rounds For Time of:
20 Box Dips
10 Hang Power Cleans, 75#/45#
10/8 cals Bike
Performance:
EMOM for 10 min, alternate between:
10 Barbell Floor Press
15 Inverted Barbell Row
Every 4 min for 6 sets:
500m Row/400m Run Sprints, alt ea round
*score is total time to complete each sprints for a total of 3 Runs and 3 Rows. Note each round time as well.
Intermediate:
EMOM for 10 min, alternate between:
10 Barbell/Dumbbell Floor Press
15 Inverted Barbell Row
Every 4 min for 6 sets:
400m Row Sprints/300m Run Sprints
*score is total time to complete each sprints for a total of 3 Runs and 3 Rows. Note each round time as well.
Fitness:
EMOM for 10 min, alternate between:
10 Dumbbell Floor Press
15 Inverted Barbell Row
Every 4 min for 6 sets:
400m Row Sprints/300m Run Sprints
*score is total time to complete each sprints for a total of 3 Runs and 3 Rows. Note each round time as well.
Performance
Deadlifts, every 90sec
5-3-3-1-1-1
For Time:
Buy In:
800m Run
then,
3 Rounds of:
20 Single Arm DB Devil’s Press, alt arms, 10 ea arm, 50#/35#
20 Pull-Ups
then,
Cash Out:
800m Run
Intermediate
Deadlifts, every 90sec
5-3-3-1-1-1
For Time:
Buy In:
800m Run
then,
3 Rounds of:
20 Single Arm DB Devil’s Press, alt arms, 10 ea arm, 35#/20#
20 Pull-Ups
then,
Cash Out:
800m Run
Fitness
Deadlifts, every 90sec
5 reps + 20 Shotgun Sit-Ups
For Time:
Buy In:
600m Run
then,
3 Rounds of:
20 Single Arm DB Devil’s Press, alt arms, 10 ea arm, 20#/10#
15 Pull-Ups
then,
Cash Out:
600m Run
Performance
Every 2:30 for 4 sets
8 Back Squats, heavier than last week
Buy In or Cash Out:
50/40 cal Ski
then,
5 Rounds For Time of:
10 Back Rack Lunges, ea leg, 115#/85#
20 GHD Sit-Ups”
Intermediate
Every 2:30 for 4 sets
8 Back Squats, heavier than last week
Buy In or Cash Out:
50/40cal Ski
then,
5 Rounds For Time of:
10 Back Rack Lunges, ea leg, 95#/65#
20 Parallel GHD Sit-Ups
Fitness
Every 2:30 for 4 sets
8 Back Squats
45sec Wall Sit
Buy In or Cash Out:
40/32cal Ski
then,
5 Rounds For Time of:
10 Back Rack Lunges, ea leg, 45#/35#
20 Straight Leg Sit-Ups
Performance
A. EMOM for 12min, alt between:
45sec Barbell Single Leg RDLs, alt legs
45sec Barbell Bent Over Row
45sec DB Weighted Glute bridge
*use the weight you will be using in the workout, if possible*
B. AMRAP in 10min of:
20 Weighted Step Ups, 50#/35# DB
20 Handstand Push Ups
Intermediate
A. EMOM for 12min, alt between:
45sec Barbell Single Leg RDLs, alt legs
45sec Barbell Bent Over Row
45sec DB Weighted Glute bridge
*use the weight you will be using in the workout, if possible*
B. AMRAP in 10min of:
20 Weighted Step Ups, 35#/20# DB
20 Abmat Handstand Push Ups
Fitness
A. EMOM for 12min, alt between:
45sec Barbell Single Leg RDLs, alt legs
45sec Barbell Bent Over Row
45sec DB Weighted Glute bridge
*use the weight you will be using in the workout, if possible*
B. AMRAP in 10min of:
20 Step Ups
20 Box Push Ups/Pike Push Ups
Performance
Clean Complex
5×1 Clean Pull + Low Hang Clean, Every 90sec
AMRAP in 12min of:
6 Front Squat, 185#/125#
12/10cal Assault Bike
24 V-Ups
48 Double-Unders
Intermediate
Clean Complex
5×1 Clean Pull + Low Hang Clean, Every 90sec
AMRAP in 12min of:
6 Front Squat, 135#/95#
12/10cal Assault Bike
24 Jack Knife Sit-Ups
36 Double-Unders
Fitness
Clean Complex, Every 90sec
5 Rounds of:
1 Clean Pull + 1 Low Hang Power Clean + 1 Front Squat
20 Leg Raises from floor
Performance
Jerks, every 75sec
3-3-2-2-1-1
3 Rounds For Time of:
400m Run
16 Single Arm DB Push Press, ea arm, 50#/35#
8/6 Bar Muscle-Ups
*Break Up Push Press Anyway you want as long as you complete 16 ea side*
Intermediate
Jerks, every 75sec
3-3-3-3-3-3
3 Rounds For Time of:
400m Run
16 Single Arm DB Push Press, ea arm, 35#/20#
16 Pull-Ups
*Break Up Push Press Anyway you want as long as you complete 16 ea side*
Fitness
EMOM for 7min, alt between:
5 Push Jerks
:40sec Hollow Hold
3 Rounds For Time of:
300m Run
16 Single Arm DB Push Press, ea arm, 20#/10#
16 Banded Pull-Ups
