WOD // 1.4.23 "Let's Bounce"
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Hang Power Snatches (75/55)
Time Cap: 25 Minutes
WOD // 12.28.22 "Amanda Please"
AMRAP 4:
Buy-In: 9 Ring Muscle-ups
9 Power Snatches (95/65)
9 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 7 Ring Muscle-ups
7 Overhead Squats (115/85)
7 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 5 Ring Muscle-ups
5 Squat Snatches (135/95)
5 Bar-Facing Burpees
WOD // 12.21.22 "Fortitude"
One the Minute x 30
Minute 1 Max Cal Row
Minute 2 Max Burpees
Score is total of Lowest Row + Burpee round.
WOD // 12.14.22 "Individual Quarter Finals 22.1"
For Time:
50 DB Walking Lunge
30 HSPU
40 FR DB Walking Lunge
20 Deficit HSPU (3.5/2)
30 OH DB Walking Lunge
10 Strict HSPU
DB (50/35)
WOD // 12.7.22 “Jackhammer”
Two rounds for time:
1000m run
50 thrusters 45/35
30 C2B
WOD // 11.30.22 "Cranky Christine"
3 Rounds For Time:
700/600 Meter Row
12 Deadlifts (275/185)
21 Burpee Box Jump Overs (24/20)
Rest 3 Minutes Between Rounds
Time Cap: 25 Minutes
WOD // 11.23.22 "Sick Joke"
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
HSPU
30ft HSW after each round
WOD // 11.16.22 "2K Row"
For Time:
Row 2000m
WOD // 11.9.22 “Three Dimensional”
For Time:
50 Toes to Bar
400M Run
30 Bar Facing Burpees
20 Front Squats 135/95
Rest 2 MIn
50 GHD Sit-Ups
400M Run
30 Bar Facing Burpees
20 Front Squats
Rest 2 Min
50 AbMat Sit-Ups
400M Run
30 Bar Facing Burpees
20 Front Squats
WOD // “The Sims”
10 Rounds For Time:
5 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
10 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
15 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
....
50 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
WOD // "Dream On"
AMRAP 20:
1 Power Clean (205/145#)
1 Ring Muscle-ups
100 Meter Run
2 Power Cleans (205/145#)
2 Ring Muscle-ups
100 Meter Run
3 Power Cleans (205/145#)
3 Ring Muscle-ups
100 Meter Run
...
Add 1 Rep Each Round
WOD // "Chuck Heavy"
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters (45/35#)
1 Mile Row
WOD // "Cement Legs"
7 Rounds:
On the 3:00
400 Meter Run
8 Front Rack Box Step-ups
Box: 24"/20"
Barbell: 95/65
WOD // "The Sweet Escape"
For Time:
15 Unbroken Clean & Jerks* (135/95)
3,000/2,400 Meter Bike Erg
Rest 3:00
12 Unbroken Clean & Jerks* (135/95)
3,000/2,400 Meter Bike Erg
Rest 3:00
9 Unbroken Clean & Jerks* (135/95)
3,000/2,400 Meter Bike Erg
*Every Break: 500/400 meter penalty
WOD "Abomination"
AMRAP 15:
21 GHD Sit-ups
15/12 Calorie Row
9 Dumbell Thrusters (50s/35s)
WOD // "Lynn's Twin"
AMRAP 20:
500 Meter Bike Erg
Max Unbroken Push Jerks (155/105#)
500 Meter Bike Erg
Max Unbroken Bar Muscle-ups
Score = Total Reps
WOD // "Smoke & Mirrors"
AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar
Score = Total Reps
WOD // “Fun & Games”
0:00 - 2:00
1,000/800 Meter Bike Erg
Max Snatches
Rest 1 Minute
3:00 - 6:00
1,500/1,200 Meter Bike Erg
Max Snatches
Rest 2 Minutes
8:00 - 12:00
2,000/1,500 Meter Bike Erg
Max Snatches
Rest 2 Minutes
14:00 - 17:00
1,500 Meter Bike Erg
Max Snatches
Rest 1 Minute
18:00 - 20:00
1,000 Meter Bike Erg
Max Snatches
Barbell: 135/95
WOD // “Great Balls of Fire”
On the Minute x 15:
10 Wallballs (20/14#)
Max Calorie Bike Erg
WOD // "Disturbing The Peace"
For Time:
100 Box Jumps (24"/20") 𝘕𝘰 𝘳𝘦𝘣𝘰𝘶𝘯𝘥𝘪𝘯𝘨
100 Front Squats (75/55#)
100 Dumbbell Snatches (50/35#)
On the Minute [Starting at 0:00]:
4 Burpees Facing Object
Time Cap: 25 Minutes
WOD // "My Leg!"
For Total Reps:
AMRAP 5:00: Bike Erg Cals
AMRAP 4:00: Air Squats
AMRAP 3:00: Double-Unders
AMRAP 2:00: Toes to Bar
AMRAP 1:00: Burpee to Target
WOD // "Optimus Prime"
"AMRAP 7:
Wallballs* (20/14#)
*On the Minute:
[Starting at 1:00]
5 Deadlifts (225/155#)
Score = Total Wallballs
WOD // 11.16.22
"2K Row"
For Time:
Row 2000m
“31 Heroes”
[REPEAT]
[TEAMS OF 2]
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30″”/24″”)
Switch After 400 Meter Sandbag Run (50/35)
Bar Kilos (70/48)
Bag Kilos (22.5/15)
“AMRAPPER’S Delight”
AMRAP 15:
8 Toes to Bar
8 Deadlifts (165/115)
8 Bar-Facing Burpees
Kilos (75/52)
“Tri Hard”
5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks (50/35)
Rest 4 Minutes Between Rounds
Kilos (22.5/15)
“Put It In Reverse”
AMRAP 12:
2-4-6-8-10….
Hand Release Push-ups
Bike Erg Calories
Dumbbell Front Rack Reverse Lunges
Dumbbells: (50’s/35’s)
Kilos (22.5’s/15’s)
“Put It In Reverse”
AMRAP 12:
2-4-6-8-10….
Hand Release Push-ups
Bike Erg Calories
Dumbbell Front Rack Reverse Lunges
Dumbbells: (50’s/35’s)
Kilos (22.5’s/15’s)
“Harbormaster”
5 Rounds For Time:
20 Pull-ups
30 AbMat Sit-ups
400 Meter Row
50 Double Unders
Rest 2 Minutes between rounds
“1 Mile Run”
[BENCHMARK]
For Time:
1,600 Meter Run
“Reptar”
4 Rounds For Reps:
3 Minute Calorie Row
2 Minute Toes to Bar
1 Minute Power Snatch (135/95)
Rest 1 Minute Between Rounds
Kilos (61/43)
“
“Time After Time”
On the 2:00 x 10 Rounds:
500/400 Meter Bike Erg
Max Rounds of “Cindy”
Cindy:
5 pull-ups
10 push – ups
15 air squats
“Battle Scars”
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24″”/20″”)
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Farmers Carry: (50’s/35’s)
Kilos (22.5/15)
“Linda’s Lungs”
For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run
Dumbbells: (50’s/35’s)
Kilos (22.5’s/15’s)
“Tenfold”
AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
…
Add 1 Thruster Each Round
Barbell: (95/65)
Kilos (43/29)
“Fortime Fortitude”
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
Time Cap: 30 Minutes
“Are We There Yet?”
5 Rounds [35 Minute Cap]:
1,000/800 Meter Row
30 Box Jumps (24″”/20″”)
30 Dumbbell Snatches (50/35)
Kilos (22.5/15)
“Nancy”
[BENCHMARK]
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
Kilos (43/29)
“Ship Show”
For Time:
100/80 Calorie Row
60 Single Dumbbell Box Step-ups
40 Single Dumbbell Clean and Jerks
200 Meter Double Dumbbell Farmers Carry
40 Single Dumbbell Clean and Jerks
60 Single Dumbbell Box Step-ups
100/80 Calorie Row
Dumbbells: (50’s/35’s)
Box: (24″”/20″”)
Kilos (22.5’s/15’s)
“Angie’s Got Wheels”
On the 2:00 x 15 Rounds:
500/400 Meter Bike Erg
AMRAP “Angie”
“Angie”:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
“Reset Button”
5 Rounds For Time:
400 Meter Run
30 Double Unders
– Rest 1 Minute –
500/400 Meter Row
30 Double Unders
– Rest 1 Minute –
“Macho Minute”
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees
Barbell: (135/95)
Kilos (61/43)
“Uphill Battle”
AMRAP 15:
1 Mile Run
Time Remaining…
2 Push-ups
2 Wallballs
4 Push-ups
4 Wallballs
…
Add 2 Reps Every Round
Medicine Ball: (20/14)
Kilos (9/6)
“Uphill Battle”
AMRAP 15:
1 Mile Run
Time Remaining…
2 Push-ups
2 Wallballs
4 Push-ups
4 Wallballs
…
Add 2 Reps Every Round
Medicine Ball: (20/14)
Kilos (9/6)
“NoPull”
5 Rounds For Time:
400/300 Meter Row
2 Rope Climbs (15′)
10 Power Snatches (95/65)
Time Cap: 20 Minutes
Kilos (43/29)
“Nail Polish”
5 Rounds x AMRAP 4:
30/20 Calorie Bike
30 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 4 Minutes Between Rounds
“The Admiral”
“The Admiral” [BENCHMARK]
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24″/20″)
Time Cap: 20 Minutes
Kilos (70/48)
“Angry Annie”
50-40-30-20-10:
Double Unders
100-ft. Dumbbell Farmers Carry
AbMat Sit-ups
100-ft. Dumbbell Farmers Carry
Calorie Row
100-ft. Dumbbell Farmers Carry
Dumbbells: (50’s/35’s)
Kilos (22.5/15)
“Brake Pads”
5 Rounds x AMRAP 3:
9 Hang Power Cleans (135/95)
45 Air Squats
Max Calorie Echo Bike
Rest 1 Minute Between Rounds
Kilos (61/43)
“Brake Pads”
5 Rounds x AMRAP 3:
9 Hang Power Cleans (135/95)
45 Air Squats
Max Calorie Echo Bike
Rest 1 Minute Between Rounds
Kilos (61/43)
“Inside Joke”
For Time:
200/150 Meter Row
1 Deadlift
1 Toes to Bar
200/150 Meter Row
2 Deadlifts
2 Toes to Bar
…
200/150 Meter Row
10 Deadlifts
10 Toes to Bar
Barbell: (225/155)
Kilos (102.5/70)
“Pressed For Time”
On the 6:00 x 3 Rounds:
800 Meter Run
15 Dumbbell Front Squats
Max Dumbbell Shoulder to Overhead
Dumbbells: (50’s/35’s)
Kilos (22.5/15)
“Rich Mahogany”
AMRAP 3 x 10 Rounds:
1,000/800 Meter Bike
Max Chipper Reps
Chipper:
80 Push-ups
60 Box Jumps (24″/20″)
40 Shuttle Runs (10 Meters)
“Carpal Tunnel”
3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Dumbbell Snatches (50/35)
Rest 5 Minutes
Kilos (22.5/15)
“10-dinitis”
On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
15 GHD Sit-ups
Max Calorie Row
Kilos (9/6)
“Glen” [REPEAT]
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs (15′)
1 Mile Run
100 Burpees
Kilos (61/43)
“Cross Breeze”
“For Time [35 Minute Cap]:
200 Meter Run
20 Double Unders
2 Power Snatches (115/85)
Rest 1 Minute
400 Meter Run
40 Double Unders
4 Power Snatches (115/85)
Rest 1 Minute
600 Meter Run
60 Double Unders
6 Power Snatches (115/85)
Rest 1 Minute
800 Meter Run
80 Double Unders
8 Power Snatches (115/85)
Rest 1 Minute
1,000 Meter Run
100 Double Unders
10 Power Snatches (115/85)
Kilos (52/38)
“Smoke Alarm”
“Smoke Alarm”
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Kilos (34/25)
“Battle Scars”
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24″”/20″”)
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Farmers Carry: (50’s/35’s)
Kilos (22.5/15)
“Dirty Work”
AMRAP 6:
60 Deadlifts
Max Calorie Bike
Directly Into..
AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike
Directly Into..
AMRAP 6:
30 Shoulder to Overhead
Max Calorie Bike
Barbell: (115/85)
Kilos (52/38)
“Severin”
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
5,000 Meter Run
“Chrimescene”
3 Rounds For Time:
500 Meter Row
21 Box Jump Overs (24″”/20″”)
12 Front Squats (155/105)
Kilos (70/48)
“Til’ Death Race Do Us Part”
5 Rounds:
15/12 Calorie Echo Bike
10 Bar-Facing Burpees
Rest 5 Minutes
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees
Kilos (61/43)
“Who-ville”
On the 2:00 x 15 Rounds:
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row
“Dead & Gone”
For Time:
21-15-9:
Deadlifts (225/155)
200 Meter Run
Dumbbell Push Jerks (50’s/35’s)
200 Meter Run
Barbell Kilos (102.5/70)
DB Kilos (22.5’s/15’s)
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
Repeat From 3.20.19
“Fast Break”
[BENCHMARK]
“10 Rounds For Time:
15/12 Calorie Row
15 Wallballs (20/14)
Rest 1 Minute Between Rounds”
Kilos (9/6)
“Mind Games”
For Time [25 Minute Cap]:
2,000 Meter Run
Directly Into…
70 Power Cleans (135/95)
70 Bar-Facing Burpees
Partition Cleans & Burpees However
Kilos (61/43)
“Jumpin’ Jackie”
For Time:
1,000 Meter Row
50 Thrusters (45/35)
150 Double Unders
50 Thrusters (45/35)
1,000 Meter Row
Kilos (20/16)
“Pit Stop”
5 Rounds For Reps [35 Minute Time Cap]:
1,000 Meter Bike
Max Unbroken Toes to Bar
1,000 Meter Bike
Max Unbroken Dumbbell Bench Press (50’s/35’s)
Kilos (22.5’s/15’s)
“Moneyball”
21-15-9:
Wallballs (20/14)
Box Jumps (24″”/20″”)
200 Meter Farmers Carry (50’s/35’s)
21-15-9:
Wallballs (20/14)
Box Jumps (24″”/20″”)
200 Meter Farmers Carry (50’s/35’s)
21-15-9:
Wallballs (20/14)
Box Jumps (24″”/20″”)
Kilos WB (9/6)
Kilos DB’s (22.5’s/15’s)
“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Kilos (24/16)
“The Great Outdoors”
For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
…
1 Push Press
1 Front Squat
100 Meter Run
Barbell: (95/65)
Kilos: (43/29)
“Doce”
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24″/20″)
Rest 4 Minutes Between Rounds
Pounds:
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
Kilos:
Round 1: (61/43)
Round 2: (52/38)
Round 3: (43/29)
“Meet In The Middle”
50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)
Directly Into..
5 Rounds:
30 Shuttle Runs (10-Meters)
100 Meter Farmers Carry (50’s/35’s)
Barbell Kilos (20/16)
DB Kilos (22.5’s/15’s)
“Dude, Where’s My Bar?”
For Time:
2,000 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000 Meter Row
“Dude, Where’s My Bar?”
For Time:
2,000 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000 Meter Row
“Do The Math”
On the 2:00 x 10 Rounds:
1 Rope Climb (15ft.)
15 Wallballs (20/14#)
Max Calorie Row
Kilos:
(9/6kg)
“Cement Shoes”
On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar
“Spindrift”
AMRAP 18:
500 Meter Row
30 Push Press
100 Double Unders
500 Meter Row
30 Front Squats
100 Double Unders
500 Meter Row
30 Thrusters
100 Double Unders
Barbell: (95/65#)
Kilos: (43/29kg)
“Aftershock”
5 Rounds For Time:
1,000 Meter Bike
12 Deadlifts (185/135#)
21 GHD Sit-ups
After Each Round:
100 Meter Farmers Carry (50/35#)’s
Kilos:
Barbell – (84/61kg)
Dumbbells – (22.5/15kg)’s
“Aftershock”
5 Rounds For Time:
1,000 Meter Bike
12 Deadlifts (185/135#)
21 GHD Sit-ups
After Each Round:
100 Meter Farmers Carry (50/35#)’s
Kilos:
Barbell – (84/61kg)
Dumbbells – (22.5/15kg)’s
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition Reps However
“Belly Of The Beast”
On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Burpees Over Rower
12 Toes to Bar
“Ice Box”
AMRAP 25:
7 Box Jump Overs (24″/20″)
7 Pull-ups
7 Power Snatches (75/55#)
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
Kilos: (34/25kg)
“Ice Box”
AMRAP 25:
7 Box Jump Overs (24″/20″)
7 Pull-ups
7 Power Snatches (75/55#)
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
Kilos: (34/25kg)
“Body Language”
AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats
“Little Lamb”
AMRAP 25:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
[On the 0:00]: 200 Meter Run
[On the 5:00]: 400 Meter Run
[On the 10:00]: 600 Meter Run
[On the 15:00]: 800 Meter Run
[On the 20:00]: 1,000 Meter Run
“Overwhelmed”
For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs
10-9-8-7-6-5-4-3-2-1 Overhead Squats
Barbell: (115/85#) (52/38kg)
Box: (24″/20″)
“Five Minute Major”
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats (50/35)’s
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters (50/35)’s
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters (50/35)’s
Kilos: (22.5/15)’s
“Ergalicious”
10 Rounds For Time:
250 Meter Row
500 Meter Bike
Rest 1 Minute Between Rounds.
“Do iT”
For Time:
60 Deadlifts
45 Hang Power Cleans
30 Push Jerks
Barbell: (155/105#)
Kilos: (70/48kg)
“Triple 3”
For Time:
3,000 Meter Row
300 Double Unders
3 Mile Run
Time Cap: 49 Minutes
“Snake Eyes”
AMRAP 12:
3 Power Snatches (95/65#)
3 Chest to Bar Pull-ups
3 Box Jumps (30″/24″)
6 Power Snatches (95/65#)
6 Chest to Bar Pull-ups
6 Box Jumps (30″/24″)
…
Add 3 Reps Each Round
Kilos: (43/29kg)
“Pump The Brakes”
For Time:
10 Dumbbell Bench Press
50 Meter Farmers Carry
1,000 Meter Bike
9 Dumbbell Bench Press
100 Meter Farmers Carry
1,000 Meter Bike
8 Dumbbell Bench Press
100 Meter Farmers Carry
1,000 Meter Bike
…
1 Dumbbell Bench Press
100 Meter Farmers Carry
1,000 Meter Bike
Dumbbells: (50’s/35’s)
Kilos: (22.5’s/15’s)
“Going Nowhere”
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (155/105#)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (135/95#)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (115/85#)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (95/65#)
Kilos:
(70/48kg)
(61/43kg)
(52/38kg)
(43/29kg)
“Grace”
For Time:
30 Clean and Jerks (135/95#)
Kilos: (61/43kg)
“Threefer”
3 Rounds For Time:
1,000 Meter Bike
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35#)
40 Air Squats
50-ft. Single Dumbbell Overhead Lunge (Each)
Kilos: (22.5/15kg)
“ETA”
For Time:
50 Box Jump Overs (24″/20″)
1,000 Meter Row
50 Wallballs (20/14#)
10 Rope Climbs (15-ft.)
50 Wallballs (20/14#)
1,000 Meter Row
50 Box Jump Overs (24″/20″)
Kilos: (9/6kg)
“Less & Less”
3 Rounds:
10 Snatches (95/65#)
12 Bar-Facing Burpees
Directly Into…
2 Rounds:
10 Snatches (115/85#)
12 Bar-Facing Burpees
Directly Into…
1 Rounds:
10 Snatches (135/95#)
12 Bar-Facing Burpees
Kilos:
(43/29kg)
(52/38kg)
(61/43kg)
“Typhoon”
5 Rounds For Time:
40 Calorie Row
30 AbMat Sit-ups
20 Russian Kettlebell Swings (53/35#)
100-ft. Kettlebell Walking Lunge (53/35#)
Kilos: (22.5/15kg)
“Tri-Angle”
5 Rounds For Time:
20 Calorie Echo Bike
40 Hand Release Push-ups
60 Double Unders
“Tri-Angle”
5 Rounds For Time:
20 Calorie Echo Bike
40 Hand Release Push-ups
60 Double Unders
“Macho Man V2”
On The Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Athlete’s Choice On Loading
*Score Is Lowest Completed Weight
“Dust In The Wind”
3 Rounds For Time:
500 Meter Row
400 Meter Run
30 Toes to Bar
Rest 3 Minutes Between Rounds.
“Milestones”
10 Rounds For Time:
10 Wallballs (20/14#)
3 Deadlifts (275/185#)
50 Meter Farmers Carry (50#/35#)’s
Time Cap: 30 Minutes
Kilos
Medball- (9/6kg)
Barbell- (124/84kg)
Dumbbells- (22.5/15kg)’s
“Game of Inches”
AMRAP 12:
9 Burpees to Target (6″)
35 Double Unders
“Fight Club”
3 Rounds For Total Reps:
1 Minute Thrusters (95/65#)
1 Minute Power Cleans (95/65#)
1 Minute Box Jump Overs (24″/20″)
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest
Kilos: (43/29kg)
“Lung Island”
25-20-15-10-5:
Calorie Row
Power Snatches (75/55#)
Kilos: (34/25kg)
“Lung Island”
25-20-15-10-5:
Calorie Row
Power Snatches (75/55#)
Kilos: (34/25kg)
“Lung Island”
25-20-15-10-5:
Calorie Row
Power Snatches (75/55#)
Kilos: (34/25kg)
“Right Round”
For Time [30 Minute Time Cap]:
100 Double Unders
50 Calorie Bike Erg
5 Squat Cleans
80 Double Unders
40 Calorie Bike Erg
4 Squat Cleans
60 Double Unders
30 Calorie Bike Erg
3 Squat Cleans
40 Double Unders
20 Calorie Bike Erg
2 Squat Cleans
20 Double Unders
10 Calorie Bike Erg
1 Squat Clean
Barbell: (225/155#) (102.5/70kg)
“Jerry”
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run”
“Barbara”
5 Rounds For Time:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 Minutes Between Rounds.
“Spiral Staircase”
AMRAP 12:
2 Push Press
8 Front Rack Box Step-ups (20″)
4 Push Press
8 Front Rack Box Step-ups (20″)
6 Push Press
8 Front Rack Box Step-ups (20″)
…
[Add 2 Push Press Each Round]
Barbell: (75/55#) (34/25kg)
“Donny”
21-15-9-9-15-21:
Deadlifts (225/155#)
Burpees
Kilos: (102.5/70kg)
“Mani-Pedi”
For Time:
500 Meter Row
30 Toes to Bar
15 Clean & Jerks
500 Meter Row
20 Toes to Bar
10 Clean & Jerks
500 Meter Row
10 Toes to Bar
5 Clean & Jerks
500 Meter Row
Barbell: (135/95#) (61/43kg)
“Antsy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65#)
5-4-3-2-1 Rope Climbs (15ft.)
Kilos: (43/29kg)
“Tailbone”
For Time:
200 Meter Row
20 AbMat Sit-ups
200 Meter Row
19 AbMat Sit-ups
200 Meter Row
18 AbMat Sit-ups
…
200 Meter Row
1 AbMat Sit-up
“Brief Relief”
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wallballs (20/14#)
Rest 1 Minute Between Rounds.
Kilos: (9/6kg)
“All Hands On Deck”
AMRAP 20:
30 Double Unders
300-ft. Dumbbell Farmers Carry
30 Double Unders
20 Kipping Handstand Push-ups
30 Double Unders
100-ft. Dumbbell Front Rack Walking Lunge
Dumbbells: (50/35#)’s (22.5/15kg)’s
“Burnin’ Rubber”
For Time:
15 Hang Power Cleans (185/135#)
1,500 Meter Bike
12 Hang Power Cleans (185/135#)
1,200 Meter Bike
9 Hang Power Cleans (185/135#)
900 Meter Bike
Kilos: (84/61kg)
“Honey Nut”
For Time [20 Minute Cap]:
10-1 Clusters (95/65#)
200 Meter Run
Kilos: (43/29kg)
“Gutsy”
5 Rounds For Time [20 Minute Cap]:
25 Toes to Bar
50 Double Unders
15-12-9-6-3 Snatches (115/85#)
Kilos: (52/38kg)
“Club Sandwich”
On the Minute x 9:
6 Double Dumbbell Front Squats (50/35#)’s
Max Double Dumbbell Devil’s Press (50/35#)’s
[Rest 3 Minutes]
AMRAP 6:
Max Echo Bike Calories
[Rest 3 Minutes]
On the Minute x 9:
6 Box Jumps (30″/24″)
Max Rope Climbs (15-ft.)
Kilos: (22.5/15kg)’s
“Feel The Rhythm”
27-21-15-9:
Calorie Row
Push Jerks (135/95#)
Kilos: (61/43kg)
“Napalm”
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155#)
40 Wallballs (30/20#)
Kilos:
Barbell – (102.5/70kg)
Medball – (13/9kg)
“Kelly”
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
Kilos: (9/6kg)
“JackpoT”
3 Rounds For Time:
42 Calorie Bike Erg
21 Hand Release Push-ups
30 Calorie Bike Erg
15 Strict Ring Dips
18 Calorie Bike Erg
9 Strict Handstand Push-ups
“Solitary Confinement”
For Time:
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250 Meter Row
“An Arm & A Leg”
AMRAP 20:
10 Double Dumbbell Push Press (50/35#)’s
30 Double Unders
50-ft. Double Dumbbell Front Rack Lunge (50/35#)’s
Kilos: (22.5/15kg)
“Don’t Stop ‘Til You Get Enough”
AMRAP 5:
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts (185/135#)
Rest 5 Minutes
AMRAP 5:
Chest to Bar Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats (95/65#)
Kilos: (84/61kg) (43/29kg)
“DogfighT”
5 Rounds:
12 Deadlifts (115/85#)
12 Bar-Facing Burpees
Directly Into…
5 Rounds:
9 Hang Power Cleans (115/85#)
9 Box Jumps (24″/20″)
Directly Into…
5 Rounds:
6 Push Jerks (115/85#)
6 Burpee Box Jumps (24″/20″)
Kilos – (52/38kg)
“Riptide”
3 Rounds For Time:
500 Meter Row
12 Overhead Squats (135/95#)
21 Toes to Bar
Kilos – (61/43kg)
“Space Shuttle”
30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike Erg
200 Meter Farmer’s Carry (50’s/35’s)
30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike Erg
200 Meter Farmer’s Carry (50’s/35’s)
30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike Erg
Kilos – (22.5’s/15’s)
“Bergeron Beep Test”
On the Minute For Max Rounds:
7 Thrusters (75/55#)
7 Burpees
7 Pull-ups
Kilos – (34/25kg)
“Goat Day”
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
-OR-
“Mr. Blister”
EMOM 20:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row
Score: Push-Ups + Row Calories
“Goat Day”
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
-OR-
“Mr. Blister”
EMOM 20:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row
Score: Push-Ups + Row Calories
“Goat Day”
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
-OR-
“Mr. Blister”
EMOM 20:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row
Score: Push-Ups + Row Calories
“Shot Clock”
AMRAP 12:
1 Burpee Pull-up
15 Wallballs (20/14#) to 10/9ft.
2 Burpee Pull-ups
15 Wallballs (20/14#) to 10/9ft.
3 Burpee Pull-ups
15 Wallballs (20/14#) to 10/9ft.
…
[Add 1 Burpee Pull-up Each Round]
Kilos – (9/6kg)
“Downfall”
For Time:
100 Double Unders
80/60 Calorie Echo Bike
60 Box Jump Overs (24″/20″)
40 Double Dumbbell Push Jerks (50/35)’s
200 Meter Double Dumbbell Farmer’s Carry (50/35)’s
Kilos – (22.5/15)’s
“Nintendo”
AMRAP 9:
21 Deadlifts (115/85#)
15 Toes to Bar
9 Power Snatches (115/85#)
Kilos – (52/38kg)
“Tri Sprint Intervals V2”
5 Rounds:
AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Bike Erg
Max Calorie Row
Rest 4 Minutes Between Rounds.
“Open Workout 22.2”
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155#)
Bar-Facing Burpees
Kilos – (102/70kg)
Time Cap: 10 minutes
“Goat Day”
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Athlete’s Choice On Movements
-OR-
“Mr. Blister”
EMOM 20:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row
Score: Push-ups + Row Calories
“That’s Enough”
AMRAP 2-2-2-3:
2 Rope Climbs (15ft.)
10/7 Calorie Echo Bike
Max Overhead Squats (95/65#)
Rest 1 Minute Between Sets.
Kilos – (43/29kg)
“Whatever You Like”
For Time [35 Minute Cap]:
50 Shoulder to Overhead (155/105#)
3,000 Meter Row
100 Burpee Box Jumps (24″/20″)
*Partition However You’d Like
Kilos – (70/48kg)
Optional “Goat Day”
EMOM 20:
Minute 1: Movement 1*
Minute 2: Movement 2*
*Athlete’s Choice On Movements
“Eleven Eleven”
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell:
(95/65#)
(43/29kg)
“The Monster Mile”
4 Rounds For Time:
300 Meter Sandbag Run (50/35)
100 Meter Double Dumbbell Farmers Carry (50/35)’s
Kilos – (22.5/15)
“Y Tú?”
Every 2:00 x 10 Rounds:
2 Rope Climbs
Max Meter Bike Erg
“Two Seater”
For Time:
500 Meter Row
30 Bench Press (155/105#) (70/48kg)
750 Meter Row
20 Bench Press (185/135#) (84/61kg)
1,000 Meter Row
10 Bench Press (205/145#) (93/65kg)
1,500 Meter Row
5 Bench Press (225/155#) (102.5/70kg)
Time Cap: 30 Minutes
“Fran”
21-15-9:
Thrusters (95/65#)
Pull-ups
Kilos:
(43/29)
“Caitlin”
For Time:
2,000 Meter Row
120 Calorie Bike Erg
1,600 Meter Run
“
“Encore”
21-15-9:
Overhead Squats (135/95#)
Chest to Bar Pull-ups
Directly Into…
45 Bar-Facing Burpees
Kilos:
(61/43)
“Dublin”
5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders
Rest 1 Minute Between Rounds
Dumbbell #: (50/35)’s
Dumbbell kg: (24/16)’s
“Apologies”
For Time:
45 Wallballs (20/14)
30 Toes to Bar
15 Burpee Box Jumps (30″/24″)
30 Wallballs (20/14)
20 Toes to Bar
10 Burpee Box Jumps (30″/24″)
15 Wallballs (20/14)
10 Toes to Bar
5 Burpee Box Jumps (30″/24″)
Kilos: (9/6)
“Alternate”
AMRAP 20:
2 Rounds of “Nate”
200 Meter Run
1 Round of “Nate”:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
Kilos: (32/24)
“Pass Interference”
3 Rounds:
15 Deadlifts (135/95)
15 Pull-ups
Directly Into…
3 Rounds:
12 Front Squats (135/95)
12 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
9 Shoulder to Overhead (135/95)
9 Strict Pull-ups
Time Cap: 18 Minutes
Kilos: (61/43)
“Fortitude”
On the Minute x 30:
1 Minute Row Calories
1 Mintue Burpees
* Score Is Lowest Row + Lowest Burpee Round
“Holleyman”
30 Rounds For Time:
5 Wallballs (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)
Time Cap: 30 Minutes
Kilos:
Wallballs – (9/6)
Barbell- (102.5/70)
“Return to Sender”
AMRAP 18:
1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks (50/35#) (22.5/15kg)
50 Single Dumbbell Box Step-ups (24″/20″)
7 Rope Climbs (15ft.)
“Chan’s Challenge”
3 Rounds For Time:
9 Squat Snatches (135/95#) (61/43kg)
15 Bar-Facing Burpees
21 Toes to Bar
“Fidget Spinner”
AMRAP 20:
Max Meter Bike Erg
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
50 Double Unders
“Disgrace”
3 Rounds For Time:
10 Squat Cleans (135/95#)(61/43kg)
10 Push Jerks (135/95#)(61/43kg)
“Voicemail”
On the Minute x 10 Rounds:
6 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
Max Dumbbell Snatches (50/35#) (22.5/15kg)
“Stay Awhile”
For Time:
100 Double Unders
4 Rounds:
15 Burpees to Target (6″)
15 Wallballs (20/14) (10/9ft.)
100 Double Unders
4 Rounds
15 Burpees to Target (6″)
15 Wallballs (20/14) (10/9ft.)
100 Double Unders
Time Cap: 28 Minutes
Kilos – (9/6)
“Joker”
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155#) (102.5/70kg)
“Barnhart’s Bet”
[On the 0:00]
For Time:
21 Power Cleans (115#/85#) (52kg/38kg)
30/21 Calorie Echo Bike
21 Power Cleans (115#/85#) (52kg/38kg)
[On the 8:00]
For Time:
15 Power Cleans (155#/105#) (70kg/48kg)
30/21 Calorie Echo Bike
15 Power Cleans (155#/105#) (70kg/48kg)
[On the 16:00]
For Time:
9 Power Cleans (185#/135#) (84kg/61kg)
30/21 Calorie Echo Bike
9 Power Cleans (185#/135#) (84kg/61kg)
“Square Up”
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead (185#/135#) (84kg/61kg)
16 Box Jump Overs (30″/24″)
“Mary’s Meters”
AMRAP 20:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
Every 5 Minutes [Starting at 0:00]:
500 Meter Row
* Score total rounds & reps of “Mary”
* Pick-up where you left off after row
“Triple Trouble”
3 Rounds For Time:
1,000 Meter Row
5 Rope Climbs (15ft.)
1 Mile Run
Time Cap: 45 Minutes
“CompTrain Standard”
AMRAP 5:
10 Thrusters (95#/65#) (43kg/29kg)
10 Bar-Facing Burpees
10 Power Cleans (95#/65#) (43kg/29kg)
10 Bar-Facing Burpees
10 Hang Power Snatches (95#/65#) (43kg/29kg)
10 Bar-Facing Burpees
“Station Wagon”
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70#/53#) (32kg/24kg)
Minute 3: 10-Meter Shuttle Runs
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest
*Athlete’s choice for reps for each movement.
“Three Strikes”
AMRAP 12:
3 Dumbbell Front Squats (50#’s/35#’s)
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (50#’s/35#’s)
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (50#’s/35#’s)
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
Kilos:
Dumbbells – (22.5kg’s/15kg’s)
“Bouncer”
For Time [20 Minute Time Cap]:
100 Double Unders
2,000 Meter Bike Erg
300-ft. Handstand Walk
2,000 Meter Bike Erg
100 Double Unders
“Marston”
AMRAP 20:
1 Deadlift (405#/285#) (184.1kg/129.5kg)
10 Toes to Bar
15 Bar-Facing Burpees
“Only Frans”
15-12-9:
Thrusters (95#/65#) (43kg/29kg)
Chest to Bar Pull-ups
[Rest 2 Minutes]
12-9-6:
Thrusters (115#/85#) (52kg/38kg)
3 Rope Climbs
[Rest 2 Minutes]
9-6-3:
Thrusters (135#/95#) (61kg/43kg)
Ring Muscle-ups
“Push to Start”
2-4-6-8-10:
Wall Walks
Deadlifts (275#/185#) (124kg/84kg)
Double Unders (10x)
“What The Helen”
For Time:
1,200 Meter Row
63 Kettlebell Swings (53/35#)
36 Pull-ups
Kilos: (24/16)
“I’m Feeling ’22”
AMRAP 22:
22 Box Jump Overs (24″/20″)
22 Wallballs @wallball(20/14) (10/9ft.)
22 Handstand Push-ups
22 Single Dumbbell Hang Clean & Jerks (50/35#)
Kilos: (22.5/15)
“Midnight Train”
10-9-8-7-6-5-4-3-2-1:
Chest To Bar Pull-ups
Squat Snatches (95/65#)
Kilos: (43/29)
Optional Active Recovery
AMRAP 25:
30 AbMat Sit-ups
150ft. Double Dumbbell Farmers Carry
600 Meter Run
150ft. Double Dumbbell Farmers Carry
Dumbbells: (50’s/35#’s) (22.5/15 kg’s)
“Sam’s Jam”
5 Rounds:
30/21 Calorie Row
1 Round of “DT”
Rest 2 Minutes Between Sets
Round 1: (185/135#) (84/61 kg)
Round 2: (165/115#) (75/52 kg)
Round 3: (155/105#) (70/48 kg)
Round 4: (135/95#) (61/43 kg)
Round 5: (115/85#) (52/38 kg)
“Red Handed”
AMRAP 9:
3 Hang Power Snatches (75/55)
3 Burpee Pull-ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]
Kilos: (34/25)
“Holly Jolly”
For Time:
2.5 Mile Run
Every 3 Minutes [Starting @ 0:00]:
25 Air Squats
“12 Days of CompTrain”
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24″/20″)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 GHD Sit-ups
11 Wallballs (20/14)
12 Calorie Echo Bike
KILOS
Barbell – (61/43)
Kettlebell – (24/16)
Medball – (9/6)
“Pump Fake”
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (50/35)’s
After Each Set:
100 Meter Farmers Carry (50/35)’s
Kilos: (22.5/15)
“Death Race”
5 Rounds For Time:
15/12 Calorie Echo Bike
10 Burpees
“Mind Your Business”
AMRAP 20:
8 Dumbbell Snatches (50/35)
8 Toes to Bar
250 Meter Row
Kilos: (22.5/15)
“Sager’s Wager”
5 Rounds For Time:
60 Double Unders
15 Overhead Squats (115/85)
3 Rope Climbs (15ft.)
Kilos: (52/38)
“Belly of the Beast”
AMRAP 16:
4 Wall Walks
8 Dumbbell Snatches (70/50)
12 Toes to Bar
Kilos: (32/22.5)
“Concrete Jungle”
On the 3:00 x 7 Rounds:
400 Meter Run
12 Chest to Bar Pull-ups
“You Up?”
AMRAP 10:
1 Burpee Box Jump (24″/20″)
1 Push Jerk (115/85)
2 Burpee Box Jumps (24″/20″)
2 Push Jerks (115/85)
3 Burpee Box Jumps (24″/20″)
3 Push Jerks (115/85)
…
Add 1 Per Per Round
Kilos: (52/38)
“Weapon of Choice”
For Time:
30 Power Snatches (135/95)
2,000 Meter Row
100 Wallballs (20/14)
Partition However You’d Like
Kilos:
Barbell – (61/43)
Medball – (9/6)
“Hair of the Dog”
For Time:
50 GHD Sit-ups
25 Dumbbell Front Squats (50/35)’s
5 Rope Climbs (15-ft.)
25 Dumbbell Front Squats (50/35)’s
5 Rope Climbs (15-ft.)
25 Dumbbell Front Squats (50/35)’s
50 GHD Sit-ups
Kilos: (22.5/15)’s
“Diane”
21-15-9:
Deadlifts (225/155)
Handstand Push-ups
Kilos: (102.5/70)
“Sneaky Sevens”
7 Rounds For Time:
7 Box Jumps Overs (30″/24″)
7 Power Cleans (135/95)
7 Toes to Bar
7 Front Squats (135/95)
7 Bar-Facing Burpees
7 Push Jerks (135/95)
7 Chest to Bar Pull-ups
Kilos: (61/43)
“Pushing Me Away”
5 Rounds For Time:
1,000 Meter Bike Erg
50 Double Unders
15-12-9-6-3 Strict Ring Dips
“Ups & Downs”
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs
Dumbbells: (50/35)’s
Box: (24″/20″)
Kilos: (22.5/15)
“Monsters Inc.”
AMRAP 6:
Max Wallballs (20/14) (10/9ft.)
On the Minute [Starting at 0:00]:
5 Clean & Jerks (135/95)
Wallball Kilos: (9/6)
Barbell Kilos: (61/43)
“Dead Inside”
For Time:
55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24″/20″)
55 Kipping Handstand Push-ups
Time Cap: 20 Minutes
Kilos: (102.5/70)
“Change of Plans”
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle-ups
9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull-ups
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull-ups
9 Double Dumbbell Push Jerks
Dumbbells: (50/35)’s
Kilos: (22.5/15)
“2k Row”
For Time:
2,000 Meter Row
“Scarface”
For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
Kilos: (70/48) (61/43) (52/38)
“Don’t Push Me”
For Time:
4,000 Meter Bike Erg
21 Push Jerks (135/95)
2,000 Meter Bike Erg
21 Push Jerks (135/95)
4,000 Meter Bike Erg
Kilos: (61/43)
“Dead Batteries”
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry (50/35)’s
20 GHD Sit-Ups
10 Deadlifts (225/155)
Dumbbell Kilos: (22.5/15)
Barbell Kilos: (102.5/70)
“Tosh.Row”
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans
Barbell: (155/105)
Kilos: (70/48)
Rest 1:1
“Hide & Seek”
27-21-15-9:
Box Jump Overs (24″/20″)
Thrusters (95/65)
Kilos: (43/29)
“Good Grief”
5 Rounds x AMRAP 3:
4 Devil’s Press (50/35)’s
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds.
*Pick Up Where You Left Off In The Previous AMRAP Each Round.
Kilos: (22.5/15)’s
“Addition By Subtraction”
AMRAP 10:
10 Bar Muscle-ups
30 Hang Power Cleans (155/105)
Max Meter Run
Rest 3 Minutes
AMRAP 7:
10 Bar Muscle-ups
20 Hang Power Cleans (155/105)
Max Meter Run
Rest 3 Minutes
AMRAP 4:
10 Bar Muscle-ups
10 Hang Power Cleans (155/105)
Max Meter Run
Kilos: (70/48)
“Ring Pop”
AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches
…
[Add 3 Dumbbell Snatches Per Round]
Dumbbell: (50/35)
Kilos: (22.5/15)
“No Shoes, No Shirt, No Problem”
For Time [38 Minute Cap]:
4,000 Meter Bike Erg
2,000 Meter Row
100 Toes to Bar
*Work In Intervals Of 2 Minutes On, 1 Minute Off
“Turn & Burn”
3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push-ups
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: (50/35)’s
Kilos: (22.5/15)’s
“I Got Options”
[On the 0:00]
9-6-3:
Power Snatches (135/95)
Burpee Box Jump Overs (30″/24″)
[On the 10:00]
12-9-6:
Power Snatches (95/65)
Box Jump Overs (24″/20″)
[On the 20:00]:
15-12-9:
Power Snatches (75/55)
Bar-Facing Burpees
Kilos:
(61/43)
(43/29)
(34/25)
“Chad”
For Time:
1,000 Box Step-Ups (45/35)
Kilos: (20/16)