Performance
AMRAP 4, rest 4:
27 Cal Row
27 Push Ups
27 KB Swing, 53#/35#
AMRAP 4, rest 4:
21 Cal Row
21 Handstand Push Ups
21 KB Swing, 53#/35#
AMRAP 4:
15 Cal Row
15 Strict Handstand Push Ups
15 KB Swing, 53#/35#
Cash Out:
3 Rounds of:
15 Pike Ups on Rower
15 Weighted Pause Hip Extensions, 15#/10# (2sec pause at top)
Intermediate
AMRAP 4, rest 4:
27 Cal Row
27 Push Ups
27 KB Swing, 35#/26#
AMRAP 4, rest 4:
21 Cal Row
21 ABMAT Handstand Push Ups
21 KB Swing, 35#/26#
AMRAP 4:
15 Cal Row
15 Handstand Push Ups
15 KB Swing, 35#/26#
Cash Out:
3 Rounds of:
15 Pike Ups on Rower
15 Weighted Pause Hip Extensions, 15#/10# (2sec pause at top)
Fitness
AMRAP 4, rest 4:
21 Cal Row
21 Push Ups
21 Russian KB Swing, 35#/26#
AMRAP 4, rest 4:
15 Cal Row
15 Pike Push Ups
15 Russian KB Swing, 35#/26#
AMRAP 4:
9 Cal Row
9 Box Handstand Push Ups
9 Russian KB Swing, 35#/26#
Cash Out:
3 Rounds of:
15 Pike Ups on Rower
15 Weighted Pause Hip Extensions, 25#/15# (2sec pause at top)
Performance
5×5 Back Squat, every 2 min
AMRAP in 15 min
3-6-9-12-15-… reps of:
Box Step-ups, 50/35# (each leg)
C2B Pull-ups
GHD Sit-Ups
Intermediate
5×5 Back Squat, every 2 min
AMRAP in 15 min
3-6-9-12-15-… reps of:
Box Step-ups, 35#/20# (each leg)
Pull-ups
GHD Sit-Ups to Parallel
Fitness
5×5 Back Squat + 45sec Plank Hold, every 2 min
AMRAP in 15 min
3-6-9-12-15-… reps of:
Box Step-ups, 20#/10#, ea leg
Banded, Jumping Pull-ups
Straight Leg Sit-Ups
Performance
5×5 Deadlift, every 2 min
4 Cycles of:
AMRAP in 3:00min of:
20/17cal Bike
ME Single Arm Devil’s Press, 50#/35#, 10 ea side
*Rest 1:00 min*
Intermediate
5×5 Deadlift, every 2 min
4 Cycles of:
AMRAP in 3:00min of:
20/17cal Bike
ME Single Arm Devil’s Press, 35#/20#, 10 ea side
*Rest 1:00 min*
Fitness
5×5 Deadlift + 30 Weighted Glute Bridges, every 2 min
AMRAP in 15min of:
12 Single Arm Devil’s Press, alt arms, 20#/10#
12/10cal Assault Bike
12 Russian Twists, 12 ea side
Performance
12min to build to 1RM Clean + Jerk
Three rounds for time:
400m Run
30 Wall Balls, 20/14#
Intermediate
12min to build to 1RM Clean + Jerk
Three rounds for time:
400m Run
30 Wall Balls, 14/10#
Fitness
12min to build to 1RM Clean + Jerk
*optional – add your favorite core exercise and monostructural modality for a 12 min EMOM
Three rounds for time:
300m Run
20 Wall Balls, 14/10#
Performance
EMOM for 10min, alt between:
5 Bench Press
10 DB Bent Over Rows, ea arm, use bench or box for support
For time:
50-40-30-20-10 reps of
Double-unders
Russian Kettlebell Swings, 70/53#
AbMat Sit-ups
Intermediate
EMOM for 10min, alt between:
5 Bench Press
10 DB Bent Over Rows, ea arm, use bench or box for support
For time:
50-40-30-20-10 reps of
Double-unders, half reps
Russian Kettlebell Swings, 53/35#
AbMat Sit-ups
Fitness
EMOM for 10min, alt between:
5 Bench Press
10 DB Bent Over Rows, ea arm, use bench or box for support
For time:
100-80-60-40-20 reps of
Jump Rope
30-25-20-15-10 reps of
Russian Kettlebell Swings, 35/26#
AbMat Sit-ups
Performance
12min to build to 1RM Snatch
4 Cycles of, AMRAP in 3min of:
10 OHS, 135#/95#
15/12cal Ski
ME Ring Muscle Ups
Rest 1min
Intermediate
12min to build to 1RM Snatch
*optional – add your favorite core exercise and monostructural modality for a 12 min EMOM
4 Cycles of, AMRAP in 3min of:
10 OHS, 95#/65#
15/12cal Ski
ME Ring Dips
Rest 1min
Fitness
12min to build to 1RM Snatch
4 Cycles of, AMRAP in 3min of:
10 OHS, 45#/25#
12/10 cal Ski
ME Box Dips
Rest 1min
Performance
6 Rounds For Time of:
500m Row/400m Run
15 GHD Sit-Ups
15 HSPU
*alternate each round between row and run
Cash Out:
3 Rounds of, NFT:
6 Turkish Get-Ups, 3 ea side
24 Pike Overs
*Use the same DB/KB for ea exercise
Intermediate
6 Rounds For Time of:
500m Row/400m Run
15 GHD Sit-Ups to Parallel
15 Box HSPU
*alternate each round between row and run
Cash Out:
3 Rounds of, NFT:
6 Turkish Get-Ups, 3 ea side
24 Pike Overs
*Use the same DB/KB for ea exercise
Fitness
6 Rounds For Time of:
400m Row/300m Run
20 Sit-ups
15 Hand Release Sit-ups
*alternate each round between row and run
Cash Out:
3 Rounds of, NFT:
6 Turkish Get-Ups, 3 ea side
24 Pike Overs
*Use the same DB/KB for ea exercise
Performance
12min to build to 1RM Back Squat
AMRAP in 10min:
2 Rounds of:
10 DB Lunge Steps, 50#/35#, ea arm
12/10 Cal Assault Bike
then,
2 Rounds of:
10 Weighted Pistols, ea leg, 50#/35#, 5 ea side
12/10cal Assault Bike
*If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want*
Intermediate
12min to build to 1RM Back Squat
AMRAP in 10min:
2 Rounds of:
10 DB Lunge Steps, 40#/25#, ea arm
12/10 Cal Assault Bike
then,
2 Rounds of:
10 Assisted Pistols, ea leg
12/10cal Assault Bike
*If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want*
Fitness
12min to build to 1RM Back Squat
AMRAP in 10min:
2 Rounds of:
10 DB Lunge Steps, each leg
10/8 Cal Assault Bike
then,
2 Rounds of:
20 Air Squats
10/8 Cal Assault Bike
*If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want*
Performance
Every 2min x 5 sets:
3 Push Press
12.3
AMRAP in 18min of:
15 Box jumps, 24″/20″
12 Push press, 115#/75#
9 Toes-to-bar”
Intermediate
Every 2min x 5 sets:
3 Push Press
AMRAP in 18min of:
15 Box jumps, 20″/16″
12 Push press, 85#/55#
9 Toes-to-parallel”
Fitness
AMRAP in 8 min
5 Push Press
150m Run
AMRAP in 18min of:
14 Box step-ups, 20″/16″
12 Push press, 55#/35#
10 Jack knife sit-ups, 5 each leg
Performance
7×1 Clean Pull + 1 Pause Power Clean (2sec pause at knee), Every 75sec
Four Cycles
Every 4 min complete 1 round of:
8 Hang Power Clean, 185#/125#
12 Bar Facing Burpees
16/14cal Ski
*Rest With Remaining Time. Begin New Round Every 4min*
*Score is slowest round*
Intermediate
7×1 Clean Pull + 1 Pause Power Clean (2sec pause at knee), Every 75sec
Four Cycles
Every 4 min complete 1 round of:
8 Hang Power Clean, 135#/95#
12 Bar Facing Burpees
14/12cal Ski
*Rest With Remaining Time. Begin New Round Every 4min*
*Score is slowest round*
Fitness
AMRAP in 8 min:
1 Hang Power Clean
3 Front Squats
150m Run
Four Cycles
Every 4 min complete 1 round of:
8 Hang Power Clean, 65#/45#
10 Burpees
12/10cal Ski
*Rest With Remaining Time. Begin New Round Every 4min*
*Score is slowest round*
Performance
5×3 (1+1/4) Back Squats, every 90sec
AMRAP in 15min of:
5 Bar Muscle-Ups
10 Box Jumps, 24/20″
15 GHD Sit-Ups
Intermediate
5×3 (1+1/4) Back Squats, every 90sec
AMRAP in 15min of:
5 Strict Pull-ups
10 Box Jumps, 20/16″
15 GHD Sit-Ups, parallel
Fitness
Every 90 sec for 5 sets:
5 Back Squats
30 sec Wall Sit Hold
AMRAP in 15 min of:
5 Jumping Pull-ups
10 Box Step-ups, 20/16″
15 Sit-ups
Performance
EMOM for 8min:
1 Snatch Pull + 1 Hang Power Snatch
For Time:
50-40-30-20-10
Double-Unders
5-4-3-2-1
Power Snatch, 155#/105#
then,
1 mile Run
Intermediate
EMOM for 8min:
1 Snatch Pull + 1 Hang Power Snatch
For Time:
30-25-20-15-10
Double-Unders
5-4-3-2-1
Power Snatch, 115#/85#
then,
1 mile Run
Fitness
AMRAP in 8min:
3 Hang Power Snatch
15 Weighted Glute Bridge
For Time:
100-80-60-40-20
Jump Rope
10-8-6-4-2
Hang Power Snatch, 65/45#
then,
800m Run
Performance
AMRAP 6:
15/12 Calorie Bike
15 Single Arm KB Push Press, 53#/35#, ea arm
– Rest 3:00
AMRAP 6:
15/12 Calorie Ski
15 Push Ups
Cash Out/Accessory
3 Sets:
75′ Single Arm Overhead KB/DB Carry, rt arm
15 KB/DB Bent Over Rows, rt arm
75′ Single Arm Overhead KB/DB Carry, lft arm
15 KB/DB Bent Over Rows, lft arm
ME L-Sit Hold, or 30sec whatever is longer
Intermediate
AMRAP 6:
15/12 Calorie Bike
15 Single Arm KB Push Press, 44#/26#, ea arm
– Rest 3:00
AMRAP 6:
15/12 Calorie Ski
15 Push Ups
Cash Out/Accessory
3 Sets:
75′ Single Arm Overhead KB/DB Carry, rt arm
15 KB/DB Bent Over Rows, rt arm
75′ Single Arm Overhead KB/DB Carry, lft arm
15 KB/DB Bent Over Rows, lft arm
ME L-Sit Hold, or 30sec whatever is longer
Fitness
AMRAP 6:
12/10 Calorie Bike
15 Single Arm DB Push Press, 25#/15#, ea arm
– Rest 3:00
AMRAP 6:
12/10 Calorie Ski
15 Push Ups
Cash Out/Accessory
3 Sets:
75′ Single Arm Overhead KB/DB Carry, rt arm
15 KB/DB Bent Over Rows, rt arm
75′ Single Arm Overhead KB/DB Carry, lft arm
15 KB/DB Bent Over Rows, lft arm
ME L-Sit Hold, or 30sec whatever is longer
Performance
Every 2min x 6 sets complete:
2 Pause Front Squats
15 Pike Ups on Rower
15.5
For Time, Reps of 27-21-15-9:
Row
Thrusters, 95#/65#
Intermediate
Every 2min x 6 sets complete:
2 Pause Front Squats
15 Pike Ups on Rower
15.5
For Time, Reps of 27-21-15-9:
Row
Thrusters, 65#/45#
Fitness
Every 2min x 6 sets complete:
2 Pause Front Squats
20 Jack Knife Sit-ups, 10 each leg
For Time, Reps of 20-15-10-5:
Row
Thrusters, 45#/25#
Performance
EMOM for 4min:
2 Deadlifts
EMOM for 4min
2 Sumo Deadlifts
3 Rounds For Time of:
800m Run
30 Russian KB Swings, 70#/53#
30 Pull-Ups
Intermediate
EMOM for 4min:
2 Deadlifts
EMOM for 4min
2 Sumo Deadlifts
3 Rounds For Time of:
600m Run
30 Russian KB Swings, 53#/35#
30 Pull-Ups
Fitness
EMOM for 8min, alt between:
2 Deadlifts
30 Glute Bridges
6 Rounds For Time of:
15 Russian KB Swings, 35#/26#
15 Jumping Pull-Ups/Ring Rows
300m Run
Performance
Every 2min:
Jerk 5-5-3-3-1-1-1
5 Cycles of:
AMRAP in 2:30min of:
10 Single Arm DB Push Press, 50#/35#, ea arm
20 Box Jumps, 24″/20″
ME Assault Bike, cals
*Rest 1:30*
Intermediate
Every 2min:
Jerk 5-5-3-3-1-1-1
5 Cycles of:
AMRAP in 2:30min of:
10 Single Arm DB Push Press, 35#/20#, ea arm
20 Box Jumps, 20″/16″
ME Assault Bike, cals
*Rest 1:30*
Fitness
Every 2min:
Jerk 5-5-3-3-1-1-1
AMRAP in 20min of:
10 Single Arm DB Push Press, 20#/10#, ea arm
10 Step Ups, 20″/16″, ea leg
10cal Assault Bike
Performance
5×1 Snatch Pull + 1 Hang Snatch, every 75sec
AMRAP in 12min of:
12 Overhead Squats, 115#/75#
31 Double-Unders
12 Bar Facing Burpees
31 Double-Unders
*immediately following AMRAP, cash out for time:
Row/Ski 2020 meters
Intermediate
5×1 Snatch Pull + 1 Hang Snatch, every 90sec
AMRAP in 12min of:
12 Overhead Squats, 75#/55#
31 Double-Unders
12 Bar Facing Burpees
31 Double-Unders
*immediately following AMRAP, cash out for time:
Row/Ski 2020 meters
Fitness
5×1 Snatch Pull + 1 Hang Power Snatch + 45sec Hollow/Deadbug, every 90sec
AMRAP in 12min of:
12 Overhead Squats,45#/35#
31 Single Unders
12 Burpees
31 Single-Unders
*immediately following AMRAP, cash out for time:
Row/Ski 2020 meters
Performance
5×1 Clean Pull + 1 Hang Power Clean, every 90sec
5 Rounds For Time of:
400m Run
15 Hang Power Cleans, 135#/95#
Intermediate
5×1 Clean Pull + 1 Hang Power Clean, every 75sec
5 Rounds For Time of:
400m Run
15 Hang Power Cleans, 115#/75#
Fitness
5×1 Clean Pull + 1 Hang Power Clean + 150m Run, every 75sec
5 Rounds For Time of:
300m Run
15 DB Hang Power Cleans, 35#/20#
Performance
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Cash Out:
3 Rounds NFT of:
20 B-Stance Good Mornings, 10 ea side
30 Weighted B-Stance Glute Bridges, 15 ea side
Intermediate
For time:
60 sit-ups
60 toes-to-parallel
60 Weighted Sit-Ups, 25#/15#
60 pull-ups
*Break it up anyway you want*
Cash Out:
3 Rounds Not For Time:
20 B-Stance Good Mornings, 10 ea side
30 Weighted B-Stance Glute Bridges, 15 ea side
Fitness
6 Rounds For time of:
12 Pull-Ups
24 Sit-Ups
Cash Out:
10 B-Stance Good Mornings, ea side
30 Weighted B-Stance Glute Bridges
Performance
6 min to build to a heavy single Deadlift
Then,
For Load:
0-4 min
1 Heavy Deadlift
10 Sumo Deadlift @ 85%
4-8 min
1 Heavy Deadlift @ 95%
20 Sumo Deadlift @ 70%
8-12 min
1 Deadlift @ 90%
30 Sumo Deadlift @ 60%
Cash-out:
On a continuously running clock:
2:00 min Max Weighted Glute Bridges
Rest 30 sec
2:00 min Counterbalance Squats, 15/10#
Rest 30 sec
1:00 min Max Weighted Glute Bridges
Rest 30 sec
1:00 min Counterbalance Squats, 15/10#
Intermediate
6 min to build to a heavy single Deadlift
Then,
For Load:
0-4 min
1 Heavy Deadlift @ 95-100%
10 Sumo Deadlift @ 85%
4-8 min
1 Heavy Deadlift @ 95%
20 Sumo Deadlift @ 70%
8-12 min
1 Deadlift @ 90%
30 Sumo Deadlift @ 60%
Cash-out:
On a continuously running clock:
2:00 min Max Weighted Glute Bridges
Rest 30 sec
2:00 min Counterbalance Squats, 15/10#
Rest 30 sec
1:00 min Max Weighted Glute Bridges
Rest 30 sec
1:00 min Counterbalance Squats, 15/10#
Fitness
EMOM for 6min, alt between:
6 Deadlifts
45sec Plank Hold
Then,
AMRAP in 12min of:
12 KB Sumo Deadlift
21 Sit-Ups
200m Run
Cash-out:
On a continuously running clock:
2:00 min Max Weighted Glute Bridges
Rest 30 sec
2:00 min Counterbalance Squats, 15/10#
Rest 30 sec
1:00 min Max Weighted Glute Bridges
Rest 30 sec
1:00 min Counterbalance Squats, 15/10#
