Performance
Every 90 sec for 6 sets
5 front squats
For Time:
50 Wallballs, 20/14
15/12 Cal Assault bike
40 Wallballs, 20/14
15/12 Cal Assault bike
30 Wallballs, 20/14
15/12 Cal Assault bike
20 Wallballs, 20/14
15/12 Cal Assault bike
10 Wallballs, 20/14
15/12 Cal Assault bike
Intermediate
Every 90 sec for 6 sets
5 front squats
For Time:
50 Wallballs, 14/10
13/10 Cal Assault bike
40 Wallballs, 14/10
13/10 Cal Assault bike
30 Wallballs, 14/10
13/10 Cal Assault bike
20 Wallballs, 14/10
13/10 Cal Assault bike
10 Wallballs, 14/10
13/10 Cal Assault bike
Fitness
Every 90 sec for 6 sets
5 front squats
150 meter run
For Time:
35 Wallballs, 10/4
10/8 Cal Assault bike
30 Wallballs, 10/4
10/8 Cal Assault bike
25 Wallballs, 10/4
10/8 Cal Assault bike
20 Wallballs, 10/4
10/8 Cal Assault bike
15 Wallballs, 10/4
10/8 Cal Assault bike
Burn
With a continuously running clock
E3MOM for 9 min
Drop set BB curls
3×10
Drop set DB tricep extensions
3×10
Rest 3 min
E3MOM for 9 min
30 band curls
30 band tricep extensions
30 band pull aparts
Rest 3 min
EMOM for 6 min
Weighted plank hold (heavy)
Rest
Weighted plank hold (medium)
Rest
Plank hold
Rest
Performance
With a continuously running clock
AMRAP in 13 min
1 Rope climb
5 Devils presses, 50/35
10 Cal ski erg
Rest 4 min
AMRAP in 13 min
10 cal row
15 wall balls, 20/14
*for both AMRAP’s athletes one partner completes one round before their partner starts their round
Intermediate
With a continuously running clock
AMRAP in 13 min
5 Strict pull-ups
5 Devils presses, 40/30
10 Cal ski erg
Rest 4 min
AMRAP in 13 min
10 cal row
15 wall balls, 20/14
*for both AMRAP’s athletes one partner completes one round before their partner starts their round
Fitness
With a continuously running clock
AMRAP in 13 min
5 Strict pull-ups
5 Devils presses, 25/15
7 Cal ski erg
Rest 4 min
AMRAP in 13 min
7 cal row
15 wall balls, 10/4
*for both AMRAP’s athletes one partner completes one round before their partner starts their round
Performance
EMOM for 10 min, alternate between:
7 Bench press
5 Deadlifts
AMRAP in 10 min
10 Front rack lunges, 115/75
10 Toes to bar
10 Handstand push-ups
10 Bent over rows, 115/75
Intermediate
EMOM for 10 min, alternate between:
7 Bench press
5 Deadlifts
AMRAP in 10 min
10 Front rack lunges, 95/65
10 Kipping leg raises
10 Box handstand push-ups
10 Bent over rows, 95/65
Fitness
EMOM for 10 min, alternate between:
10 Bench press
10 Deadlifts
AMRAP in 10 min
10 Front rack lunges, 45/35
10 Leg raises
10 DB strict press
10 Bent over rows, 45/35
Burn
With a continuously running clock
E5MOM for 30 min
1 min plank
20 DB snatches
200 meter run
30 air squats
Performance
Every 90 sec for 6 sets
5 back squats
Four cycles
AMRAP in 3 min
6 Single DB hang cleans to press, 50/35
9 Push-ups
12 Air squats
Rest 1 min
Intermediate
Every 90 sec for 6 sets
5 back squats
Four cycles
AMRAP in 3 min
6 Single DB hang cleans to press, 40/30
9 Push-ups
12 Air squats
Rest 1 min
Fitness
Every 90 sec for 6 sets
5 back squats
150 meter run
Four cycles
AMRAP in 3 min
6 Single DB hang cleans to press, 25/15
9 Push-ups
12 Air squats
Rest 1 min
Burn
For time
100/80 cal assault bike
100 sit-ups
100/80 cal row
100 sit-ups
Performance
EMOM for 8 min
1 push press + 1 push jerk
Five rounds for time:
15 Russian kettlebell swings, 70/53
15 GHD sit-ups
45 Double-unders
Intermediate
EMOM for 8 min
1 push press + 1 push jerk
Five rounds for time:
15 Russian kettlebell swings, 53/35
15 GHD sit-ups, parallel
30 Double-unders
Fitness
EMOM for 8 min
5 push press
Five rounds for time:
15 Russian kettlebell swings, 44/26
15 GHD sit-ups, parallel
60 Jump rope
Burn
With a continuously running clock
0-10 min
For time
30-20-10
Med ball cleans
Cal ski erg
10-20 min
For time
30-20-10
Plate GTO
Burpees
20-30 min
For time
1 min run
Performance
EMOM for 8 min
1 snatch pull + 2 power snatches
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups
Intermediate
EMOM for 8 min
1 snatch pull + 2 power snatches
AMRAP 18:
20 Dumbbell Snatches (40/30)
13/11 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
15 Chest to bar pull-ups
Fitness
AMRAP in 8 min
1 snatch pull + 2 hang power snatches
20 glute bridges
AMRAP 18:
20 Dumbbell Snatches (25/15)
10/8 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (20/16)
15 Ring rows
Burn
With a continuously running clock
EMOM for 10 min
15 Barbell bench press
12 DB rows
Rest 2 min
EMOM for 10 min
15 barbell curls
12 DB tricep extensions
Rest 2 min
AMRAP in 6 min
max distance walking lunge
Performance
For Time:
800 Meter Run
50 Barbell Thrusters, 75/55
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters, 75/55
Intermediate
For Time:
800 Meter Run
50 Barbell Thrusters, 65/45
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters, 65/45
Fitness
For Time:
600 Meter Run
35 Barbell Thrusters, 45/35
600 Meter Run
25 Burpees
600 Meter Run
35 Barbell Thrusters, 45/35
Burn
With a continuously running clock
E3MOM for 15 min
12/10 cal bike
30 Russian kb swings
Rest 3 min
EMOM for 12 min
1 min plank
ME sit-ups
Rest
Performance
For time:
100 box jumps, 24/20
100 pull-ups
100 DB snatches, 50/35
100 walking-lunge steps
100 knees-to-elbows
100 push presses, 95/65
100 back extensions
100 wall-ball shots, 20/14
100 burpees
100 double-unders
*one partner working at a time.
Intermediate
For time:
80 box jumps, 20/16
80 pull-ups
80 DB snatches, 40/30
80 walking-lunge steps
80 knees-to-elbows
80 push presses, 85/55
80 back extensions
80 wall-ball shots, 20/14
80 burpees
80 double-unders
*one partner working at a time.
Fitness
For time:
80 box step-ups, 20/16
80 jumping pull-ups
80 DB snatches, 25/15
80 walking-lunge steps
80 sit-ups
80 push presses, 45/35
80 back extensions
80 wall-ball shots, 10/4
80 burpees
80 jump rope
*one partner working at a time.
Performance
Every 90 sec for 5 sets
5 deadlifts + 20 v-ups
“Diane”
For time:
21-15-9
Deadlift, 225/155
Handstand push-ups
Intermediate
Every 90 sec for 5 sets
5 deadlifts + jack knives
For time:
21-15-9
Deadlift, 185/125
Box handstand push-ups
Fitness
Every 90 sec for 5 sets
5 deadlifts
30 sec dead bug
For time:
21-15-9
Deadlift, 95/65
Strict DB shoulder press, 25/15
Burn
With a continuously running clock
E4MOM for 16 min
1 min tall plank hold
150′ prowler push
15 box jumps
10 DB hang squat clean thrusters
Rest 4 min
AMRAP in 4 min
Cal ski erg
Rest 2 min
AMRAP in 4 min
Cal ski erg
Performance
EMOM for 8 min
1 clean pull + 1 hang power clean
Three rounds for time of:
50 squats
7 strict muscle-ups
10 hang power cleans, 135/95
Intermediate
EMOM for 8 min
1 clean pull + 1 hang power clean
Three rounds for time of:
50 squats
7 jumping muscle-ups
10 hang power cleans, 115/75
Fitness
AMRAP in 8 min
1 clean pull + 2 hang power clean
150 meter run
Three rounds for time of:
35 squats
17 jumping pull-ups
14 Jumping ring dips
7 hang power cleans, 65/45
Burn
E5MOM for 30 min
12/10 cal assault bike
15 DB bench press
15 DB rows, each side
20 weighted sit-ups
Performance
E4MOM for 16 min
500 meter row
50 Double-unders
AMRAP in 10 min
15/12 cal ski erg
20 push-ups
15 box jumps, 24/20
Intermediate
E4MOM for 16 min
450 meter row
35 Double-unders
AMRAP in 10 min
13/11 cal ski erg
20 push-ups
15 box jumps, 20/16
Fitness
E4MOM for 16 min
400 meter row
50 Jump rope
AMRAP in 10 min
10/8 cal ski erg
15 push-ups
15 box step-ups, 20/16
Burn
With a continuously running clock
E4MOM for 20 min
200 meter run
15 DB push press, each side
10 burpees
Rest 2 min
EMOM for 9 min, alternate between
45 sec work 15 sec rest
side plank, right
side plank, left
flutter kicks
Performance
EMOM for 12 min, alternate between:
3 Front Squat
6 Back Squats
For time:
21-18-15-12-9
Kettlebell Swings, 53/35
Thrusters, 75/55
Intermediate
EMOM for 12 min, alternate between:
3 Front Squat
6 Back Squats
For time:
21-18-15-12-9
Kettlebell Swings, 44/26
Thrusters, 65/45
Fitness
E2MOM for 12
3 Front Squat
6 Back Squats
30 sec plank
For time:
18-15-12-9-6
Kettlebell Swings, 35/26
Thrusters, 45/35
Burn
With a continuously running clock
E3MOM for 15 min
1 min plank
15/12 cal ski erg
Rest 3 min
AMRAP in 12 min
25 hip extensions
20 weighted glute bridges
15 shotguns
Performance
On the 5:00 x 5 Rounds:
400 Meter Run
15/12 Calorie Assault Bike
21 Toes to Bar
Intermediate
On the 5:00 x 5 Rounds:
400 Meter Run
13/10 Calorie Assault Bike
15 Toes to Bar
Fitness
On the 5:00 x 5 Rounds:
300 Meter Run
10/8 Calorie Assault Bike
15 leg raises
Burn
With a continuously running clock
EMOM for 8 min
15 DB floor press
25 Push-ups
Rest 2 min
E3MOM for 9 min
3×10 DB drop set tricep extensions
20 barbell curls
Rest 1 min
AMRAP in 10 min
150 run
15 plate GTO
15 burpees
Performance
With a continuously running clock
0-5 min
AMRAP
Bench press, 155/105
5-10 min
Rest
10-30 min
AMRAP
7 muscle-ups
14 thrusters, 105/75
21 GHD sit-ups
*partners alternate movements.
Intermediate
With a continuously running clock
0-5 min
AMRAP
Bench press, 135/95
5-10 min
Rest
10-30 min
AMRAP
14 chest-to-bar
14 thrusters, 85/55
21 GHD sit-ups, parallel
*partners alternate movements.
Fitness
With a continuously running clock
0-5 min
AMRAP
Bench press, 95/65
5-10 min
Rest
10-30 min
AMRAP
14 chest-to-bar
14 thrusters, 45/35
21 weighted sit-ups
*partners alternate movements.”
Performance
EMOM for 12 min, alternate between
ME handstand walk
2 Deadlifts
20 Glute bridges
Four rounds for time
12 DB box step-ups, 53/35
15/12 cal ski erg
18 sumo deadlift high pull, 95/65
Intermediate
EMOM for 12 min, alternate between
ME handstand hold
2 Deadlifts
20 Glute bridges
Four rounds for time
12 DB box step-ups, 40/25
13/10 cal ski erg
18 sumo deadlift high pull, 75/55
Fitness
EMOM for 12 min, alternate between
360 box handstand walk
5 Deadlifts
15 Glute bridges
Four rounds for time
12 DB box step-ups, 20/10
10/8 cal ski erg
18 sumo deadlift high pull, 45/35
Burn
E3MOM for 21 min
200 cal row
150 meter run
10 burpees
Rest 3 min
EMOM for 6 min
15 GHD sit-ups
Performance
“Barbara”
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between each round.
Intermediate
5 rounds, each for time of:
12 pull-ups
22 push-ups
32 sit-ups
42 squats
Rest precisely 3 minutes between each round.
Fitness
5 rounds, each for time of:
20 jumping pull-ups
20 push-ups
30 sit-ups
30 squats
Rest precisely 3 minutes between each round.
Burn
With a continuously running clock
E3MOM for 18 min
15/12 cal row
15 rower pike to presses
Rest 2 min
AMRAP in 10 min
200 meter run
10 burpees
Performance
EMOM for 10 min
1 clean pull + 1 clean
AMRAP in 15 min
400 meter run
5 power clean, 185/125
10 strict handstand push-ups
Intermediate
EMOM for 10 min
1 clean pull + 1 clean
AMRAP in 15 min
400 meter run
5 power clean, 155/105
10 handstand push-ups
Fitness
AMRAP in 10 min
1 clean pull + 1 clean
15 glute bridges
AMRAP in 15 min
300 meter run
5 power clean, 65/45
10 DB strict shoulder press, 25/15
Burn
E5MOM for 30 min
1 min plank hold
25 med ball cleans
15/12 Cal ski erg
150 meter run
Performance
E4MOM for 20 min
15/12 cal assault bike
45 double-unders
For time:
50-40-30-20-10
Russian KB swings, 70/53
Sit-ups
Intermediate
E4MOM for 20 min
13/11 cal assault bike
30 double-unders
For time:
50-40-30-20-10
Russian KB swings, 53/35
Sit-ups
Fitness
E4MOM for 20 min
10/8 cal assault bike
60 jump rope
For time:
35-30-25-20-15
Russian KB swings, 35/26
Sit-ups
Burn
With a continuously running clock
0-10 min
EMOM for 10 min, alternate between:
10 DB Bench press
10 DB rows
10-20 min
EMOM for 10 min, alternate between:
15 Barbell curls
15 DB skull crushers
20-30 min
EMOM for 10 min, alternate between:
20 v-ups
20 weighted glute bridges
Performance
EMOM for 10 min
2 back squats
For time:
30-20-10:
Dumbbell Power Snatches, 50/35#
Wallballs, 30/20#
Directly into…
10-20-30:
Bar-Facing Burpees
Calorie Row
Intermediate
EMOM for 10 min
2 back squats
For time:
30-20-10:
Dumbbell Power Snatches, 40/25#
Wallballs, 20/14#
Directly into…
10-20-30:
Bar-Facing Burpees
Calorie Row
Fitness
AMRAP in 10 min
2 back squats
150 meter run
For time:
30-20-10:
Dumbbell Power Snatches, 25/15#
Wallballs, 14/10#
Directly into…
10-20-30:
Burpees
Calorie Row
Performance
For time:
60 clean and jerks, 135/95
60 muscle-ups
60 snatches, 135/95
*Each partner must complete an equal number of reps
Intermediate
For time:
60 clean and jerks, 115/75
60 chest to bar
60 ring dips
60 snatches, 115/75
*Each partner must complete an equal number of reps
Fitness
For time:
60 clean and jerks, 65/45
60 banded pull-ups
60 push-ups
60 snatches, 65/45
*Each partner must complete an equal number of reps
