Performance
5×1 Clean Pull + 1 Clean + 1 Front Squat, Every 2min
5 Rounds For Time of:
400m Run
5-4-3-2-1
Cleans
M: 185#, 205#, 225#, 235#, 255#
W: 125#, 135#, 155#, 165#, 175#
Intermediate
5×1 Clean Pull + 1 Clean + 1 Front Squat, Every 2min
5 Rounds For Time of:
400m Run
5-4-3-2-1
Cleans
M: 115#, 135#, 155#, 165#, 185#
W: 75#, 95#, 105#, 125#, 135#
Fitness
5×1 Clean Pull + 1 Clean + 1 Front Squat, Every 2min
5 Rounds For Time of:
300m Run
5 Cleans, 65#/45#
Performance
6×1 Snatch Balance + 2 Overhead Squats, Every 90sec
For Time:
120 Ski, Cals
120 Overhead Squats, 135#/95#
120 Box Jumps, 24″/20″
120 Handstand Push Ups
*Break reps up however you want*
Intermediate
6×1 Snatch Balance + 2 Overhead Squats, Every 90sec
For Time:
120 Ski, Cals
120 Overhead Squats, 95#/65#
120 Box Jumps, 20″/16″
120 Box Handstand Push Ups
*Break reps up however you want*
Fitness
6×1 Snatch Balance + 2 Overhead Squats, Every 90sec
For Time:
100 Ski, Cals
100 Overhead Squats, 45#/35#
100 Box Step Ups, 20″/16″
100 Hand Release Push Ups
*Break reps up however you want*
Performance
6×2 Deadlifts, Every 90sec
3 Rounds For Time of:
15cals Assault Bike
15 Toes to Bar
15 Deadlift, 225#/155#
Intermediate
6×2 Deadlifts, Every 90sec
3 Rounds For Time of:
15cals Assault Bike
15 Toes to Parallel
15 Deadlift, 155#/105#
Fitness
6×2 Deadlifts, Every 90sec
3 Rounds For Time of:
12cals Assault Bike
18 Hanging Knee Raises
12 Deadlift, 95#/65#
Performance
5×1 Pause Front Squat (2 sec) + 2 Front Squats, Every 2 min
AMRAP in 10min of:
10 Back Rack Lunges, 135#/95#
10 Bar Facing Burpees
Intermediate
5×1 Pause Front Squat (2 sec) + 2 Front Squats, Every 2 min
AMRAP in 10min of:
10 Back Rack Lunges, 95#/65#
10 Bar Facing Burpees
Fitness
Every 2 min for 5 sets
1 Pause Front Squat (2 sec) + 2 Front Squats
45 sec Plank Hold
AMRAP in 10min of:
10 Back Rack Lunges, 45#/35#
10 Burpees
Performance
6×1 Push Jerk + 1 Jerk, 90 sec
4 Rounds For Time of:
48 Double Unders
4 Wall Climb
48 Double Unders
24 GHD Sit-Ups
Intermediate
6×1 Push Jerk + 1 Jerk, 90 sec
4 Rounds For Time of:
30 Double Unders
3 Wall Climb
30 Double Unders
15 GHD Sit-Ups to Parallel
Fitness
6×1 Push Jerk + 1 Jerk, 90 sec
4 Rounds For Time of:
60 Single Unders
3 Wall Climbs, 1/2 way
60 Single Unders
30 Sit Ups
Performance
7×1 Power Clean, Every 75sec
3 Rounds For Time of:
400m Run
20 Kettlebell Swings, 53#/35#
10 Muscle Ups
Intermediate
7×1 Power Clean, Every 75sec
3 Rounds For Time of:
400m Run
20 Kettlebell Swings, 44#/26#
20 Ring Dip
Fitness
7×1 Power Clean, Every 75sec
3 Rounds For Time of:
300m Run
20 Kettlebell Swings, 26#/18#
20 Box Dip
Performance
AMRAP in 30min of:
16 Box Jumps, 24″/20″
8 Deadlift, 165#/115#
4 Hang Clean, 165#/115#
2 Rope Climbs, 15′
*With a partner, alt rounds*
Intermediate
AMRAP in 30min of:
16 Box Jumps, 20″/16″
8 Deadlift, 165#/115#
4 Hang Clean, 115#/75#
2 Rope Climbs, 10′
*With a partner, alt rounds*
Fitness
AMRAP in 30min of:
16 Box Step Ups, 20″/16″
8 Deadlift, 65#/45#
4 Hang Clean, 65#/45#
8 Ring Rows
*With a partner, alt rounds*
Performance
Every 90sec x 5 sets of each:
5 Push Press
150′ Farmer Carry
AMRAP in 10min of:
15 DB Push Press, ea arm, 50#/35#
15/12cal Row
Intermediate
Every 90sec x 5 sets of each:
5 Push Press
150′ Farmer Carry
AMRAP in 10min of:
15 DB Push Press, ea arm, 40#/30#
15/12cal Row
Fitness
Every 90sec x 5 sets of each:
5 Push Press
150′ Farmer Carry
AMRAP in 10min of:
12 DB Push Press, ea arm, 25#/15#
12/10cal Row
Performance
Every 3 min for 3 sets:
7 Bulgarian Split Squat, each leg
14 DB Hip Thrust
Every 5min x 4 Round, each for time:
400m Run
20 GHD Sit-Ups
20 Pistols
Intermediate
Every 3 min for 3 sets:
7 Bulgarian Split Squat, each leg
14 DB Hip Thrust
Every 5min x 4 Round, each for time:
400m Run
20 GHD Sit-Ups to Parallel
20 Assisted Pistols
Fitness
Every 3 min for 3 sets:
7 Bulgarian Split Squat, each leg
14 DB Hip Thrust
Every 5min x 4 Round, each for time:
300m Run
20 Straight Leg Weighted Sit Ups, 15#/10#
20 Narrow Stance Goblet Squats, 35#/26#
Performance
E2MOM for 4 sets:
12 DB Bench Press
ME Unbrokern Strict Pull Ups
AMRAP in 12min of:
12/10cal Ski
12 Burpee Pull Ups
12 Handstand Push Ups
Intermediate
E2MOM for 4 sets:
12 DB Bench Press
ME Unbrokern Strict Assisted Pull Ups
AMRAP in 12min of:
12/10cal Ski
12 Burpee Pull Ups
12 Box Handstand Push Ups
Fitness
E2MOM for 4 sets:
12 DB Bench Press
8 Eccentric Jumping Pull Ups
*Jump chin over bar and control the descent/fall
AMRAP in 12min of:
8 Burpee Pull Ups
10/8cal Ski
12 Z-Press
Performance
5×3 Pos Power Snatch, Every 90 sec
Three rounds for time:
50 Double Unders
25/20 cal Assault Bike
15 Power Snatch, 115#/75#
Intermediate
5×3 Pos Power Snatch, Every 90 sec
Three rounds for time:
25 Double Unders
25/20 cal Assault Bike
15 Power Snatch, 85#/55#
Fitness
5×3 Pos Power Snatch, Every 90 sec
Three rounds for time:
75 Single Unders
18/15 cal Assault Bike
15 Power Snatch, 45#/35#
Performance
EMOM for 12min, alt between:
12 DB Bench Press
12 Barbell Bent Over Rows
30sec Hollow Hold
5 Rounds For Time of:
20 Hand Release Push Ups
20 Box Jumps, 24″/20″
20 GHD Sit-Ups
Intermediate
EMOM for 12min, alt between:
12 DB Bench Press
12 Barbell Bent Over Rows
30sec Hollow Hold
5 Rounds For Time of:
20 Hand Release Push Ups
20 Box Jumps, 24″/20″
20 GHD Sit-Ups to Parallel
Fitness
EMOM for 12min, alt between:
10 DB Bench Press
10 Barbell Bent Over Rows
30sec Knee Bent Hollow Hold
5 Rounds For Time of:
15 Hand Release Push Ups
15 Box Step Ups, 24″/20″
20 Jack Knife Sit Ups
Performance
5 Cycles of:
AMRAP in 4min of:
500m Row
50 Double Unders
ME Toes to Bar
Rest 2 min
Intermediate
5 Cycles of:
AMRAP in 4min of:
500m Row
25 Double Unders
ME Toes to Parallel
Rest 2 min
Fitness
5 Cycles of:
AMRAP in 4min of:
500m Row
75 Single Unders
ME Straight Leg Weighted Sit Ups, 15#/10#
Rest 2 min
Performance
6×2 Thruster, Every 75sec
For Time:
Buy In/Cash Out: 50cal Ski
Rest 1min
then,
Reps 1-10
Thruster, 135#/95#
Bar Facing Burpees
*If cashing out Rest 1min after couplet
Intermediate
6×2 Thruster, Every 75sec
For Time:
50cal Ski
Rest 1min
then,
Reps 1-10
Thruster, 95#/65#
Bar Facing Burpees
Fitness
6×2 Thruster + 40sec Wall Sit, Every 75sec
For Time:
40cal Ski
Rest 1min
then,
Reps 1-10
Thruster, 65#/45#
Burpees
Performance
12 Days of Christmas
For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (75/55#)
2 Thrusters (75/55#)
3 Push Presses (75/55#)
4 Power Cleans (75/55#)
5 Power Snatches (75/55#)
6 Kettlebell Swings (53/35#)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20″)
10 Double-Unders
11 Burpees
1200M Run
Intermediate
1 Sumo Deadlift High-Pull (45/35 lb)
2 Thrusters (45/35 lb)
3 Push Presses (45/35 lb)
4 Power Cleans (45/35 lb)
5 Power Snatches (45/35 lb)
6 Russian Kettlebell Swings (35/26 lb)
7 Ring Rows
8 Hanging Knee Raises
9 Box Step-Ups (24/20″)
10 Single-Unders
11 Burpees
12 Overhead Walking Lunges (15/10 lb Plate)
Performance
5×3 Bench Press, Every 90sec
For Time, Reps of:
21-15-9
Row, cals
Bench, 165#/115#
Cash Out NFT:
2 Rounds of:
15 Hip Extensions
30sec Hollow Rock
60sec Weighted Plank Hold
Intermediate
5×3 Bench Press, Every 90sec
For Time, Reps of:
21-15-9
Row, cals
Bench, 125#/85#
Cash Out NFT:
2 Rounds of:
15 Hip Extensions
30sec Hollow
60sec Plank Hold
Fitness
5×3 Bench Press, Every 90sec
For Time, Reps of:
21-15-9
Row, cals
Bench, 65#/45#
Cash Out NFT:
2 Rounds of:
15 Good Mornings
30sec Deadbug
45sec Plank Hold
Performance
6×3 Push Press, every 90 sec
3 Rounds For Time of:
15 Deficit Handstand Push Ups, 4″/2″
15 Pull Ups
15 Single Arm DB Push Press, ea arm, 50#/35#
15/12 Ski, Cals
Intermediate
6×3 Push Press, every 90 sec
3 Rounds For Time of:
15 Handstand Push Ups
15 Pull Ups
15 Single Arm DB Push Press, ea arm, 40#/30#
15/12 Ski, Cals
Fitness
6×3 Push Press, every 90 sec
3 Rounds For Time of:
12 Hand Release Push Ups
12 Jumping Pull Ups
12 Single Arm DB Push Press, ea arm, 25#/20#
12/10 Ski, Cals
Performance
EMOM for 10min, alternate between:
3 Front Squat
150′ Farmer Carry
5 Rounds For Time of:
400m Run
20 Goblet Squats, 70#/53#
20 Russian KB Swings, 70#/53#
Intermediate
EMOM for 10min, alternate between:
3 Front Squat
150′ Farmer Carry
5 Rounds For Time of:
400m Run
20 Goblet Squats, 53#/35#
20 Russian KB Swings, 53#/35#
Fitness
EMOM for 10min, alternate between:
3 Front Squat
150′ Farmer Carry
5 Rounds For Time of:
300m Run
15 Goblet Squats, 35#/26#
15 Russian KB Swings, 35#/26#
Performance
5×3 Pos Power Clean, Floor, Knees, Hips, Every 2min
For Time, Reps of:
27-21-15-9
Assault Bike, Cals
Hang Power Clean, 135#/95#
*6 Bar Muscle Ups Between Rounds*
Intermediate
5×3 Pos Power Clean, Floor, Knees, Hips, Every 2min
For Time, Reps of:
27-21-15-9
Assault Bike, Cals
Hang Power Clean, 95#/65#
*12 Chest to Bar Pull Ups Between Rounds*
Fitness
5×3 Pos Power Clean, Floor, Knees, Hips, Every 2min
For Time, Reps of:
21-18-15-9
Assault Bike, Cals
Hang Power Clean, 65#/45#
*12 Assisted Pull Ups Between Rounds*
Performance
7×1 Back Squat, Every 1:15
For Time, Reps of:
50-40-30-20-10
Wall Balls, 20#/14#
Double-Unders
Sit-Ups
Intermediate
7×1 Back Squat, Every 1:15
For Time, Reps of:
50-40-30-20-10
Wall Balls, 14#/10#
Double-Unders, 1/2 the reps
Sit-Ups
Fitness
7×1 Back Squat, Every 1:15
For Time, Reps of:
30-25-20-15-10
Wall Balls, 10#/4#
Single-Unders, double the reps
Sit-Ups
