Explore and relive the toughest workouts from past sessions.
“Lat/Long” Wednesday, June tIth AMRAP 30: 60 Burpees 45 Strict Pull-ups 30 Burpee Pull-ups Every 3 Minutes—30/24 Calorie Bike Erg [Starting at 0:00] Score: Rounds & Reps Target Score: 1-2 Rounds Intended Intensity: RPE 6-7 Fitness Attribute Improved: Lactate Threshold TEAM OPTION IN NOTES Notes: The workout starts on the bike. Every 3 minutes, athlete will return to the bike for the 30/24 calories. In time reamining, work through the chipper in order. Bike is designed to take around 2 minutes, giving you 1 minute to chip away at reps. If you finish the burpee pull-ups, return to the burpees. Pick reps and variations that allow you to get at least one full round. =>
“Sham” Monday, April 7th 7 Rounds For Time: 11 Deadlifts (Bodyweight) 100 Meter Sprint Time Cap: 15 Minutes 13-15 & 55+: (8/4 Bodyweight) Target Score: 5-10 Minutes Intended Intensity: RPE 7-8 Fitness Attribute: VO2 Max Loading Target: Light-Moderate (45-55%) Notes: Notes: Choose a barbell weight that you can complete in 1-2 sets each round. “Sham”, Explained Monday, April 7th What: The maximum rate of oxygen uptake and utilization during intense effort, reflecting the body’s peak aerobic capacity. Why: Increases your ceiling for aerobic performance—the more oxygen your body can use, the harder you can work. Enhances cardiovascular efficiency, helping you recover faster between high- intensity efforts. Critical for athletes who need to sustain hard efforts over long durations. =>
“Lost at Sea” Saturday, May 31th For Time: 30 Clean & Jerks (135/95) 2,000/1,800 Meter Row * Partition However You'd Like Time Cap: 15 Minutes 13-15 & 55+: (95/65) Score: Time Time Goal: 10-13 Minutes Intended Intensity: RPE 7-8 Target Loading: Light-Moderate (45-55%) Fitness Attribute Improved: VO2 Max Notes: Choose a barbell weight that you could complete 30 clean & jerks in less than 5 minutes when fresh. See option for partition options. You can start on either station.
“Side Quest” AMRAP 30: 50/35 Strict Pull-ups 100 Hand Release Push-ups 150 Sit-ups Every 3 Minutes [Starting at 0:00]: 3 Front Squats @weight(185/135) 12/10 Calorie Echo Bike 13-15, 55+: @weight(135/95) 45-50: @weight(155/105) Score: Rounds & Reps Target Score: 1-2 Rounds Target Loading: Moderate-Heavy (65-75%) Intended Intensity: RPE 6-7 Fitness Attribute Improved: Lactate Threshold, SEE NOTE FOR TEAM VERSION Notes: To start the workout and every 3 minutes (10x), complete the front squats and bike calories before working through the chipper. Pick up wherever you left off after the squats and bike. The squats will be taken from the floor and are designed to be challenging, but unbroken. The squats and bike should take no longer than 90 seconds, giving you equal time to work through the chipper reps.
"The Great Divide" Saturday March 22nd For Time: 1,000-800-600-400-200 Meter Bike 100-80-60-40-20 Double Unders 10-8-6-4-2 Power Snatches (135/95) Women's Meters: 900-720-540-360-180 Time Cap: 25 Minutes Target Score: 12-18 Minutes Loading Target: Moderate-Heavy Loading * Notes: Choose a barbell weight that you can complete in steady singles. Double unders should roughly take the same number of seconds as reps listed. 100 reps = 100 seconds (1:40) or less. The Attribute, Explained Lactate Threshold What is it: The highest sustainable intensity before lactate accumulates, balancing aerobic energy production and fatigue resistance. Why train it: Extends how long you can sustain a fast pace before fatigue sets in. Enhances metabolic efficiency—allowing muscles to use lactate as fuel— while strengthening cardiovascular health. Increases fatigue resistance for endurance, high- intensity efforts, and daily activities. >
“Cramming” Saturday, May 24th On the Minute x 20: 5 Toes to Bar 3 Deadilifts (185/135) Max Box Jumps (24"/20") 13-15 & 55+: (135/95) Score: Total Box Jumps Intended Intensity: RPE 6-7 Target Loading: Light-Moderate (45-55%) Fitness Attribute Improved: Lactate Threshold Target Score: 100-150 Reps Notes: Pick a rep number or variation for toes to bar and a weight the deadlift that you can complete unbroken throughout. Looking to have at least 15-20 seconds each round for box jumps. No rebounding box jumps.
Fool Me Once Wednesday, April 2nd For Time 1,000/900 Calorie Row *At the top of every minute, stop and do 10 burpees Time Cap: 30 Minutes Just kidding... APRIL FOOLS Here’s the real workout. = Double Coverage Wednesday, April 2nd For Time: 10-1 Dumbbell Front Squats (50/35)'s 30 Double Unders Directly Into... 400 Meter Farmers Carry Time Cap: 18 Minutes Target Score: 12-15 Minutes Intended Intensity: RPE 6-7 Fitness Attribute: Lactate Threshold Loading Target: Light-Moderate Notes: Choose a dumbbell weight that allows for unbroken squats throughout and a jump rope variation that you can complete in ~30 seconds. -> The Attribute, Explained Lactate Threshold What is it: The highest sustainable intensity before lactate accumulates, balancing aerobic energy production and fatigue resistance. Why train it: Extends how long you can sustain a fast pace before fatigue sets in. Enhances metabolic efficiency—allowing muscles to use lactate as fuel—while strengthening cardiovascular health. Increases fatigue resistance for endurance, high-intensity efforts, and daily activities.
A. Warm up. 4:00 low & slow on any machine w/ 5 second hard effort at the top of each minute. .iInto :20 Each Arm Wraps Arm Circles Forward Arm Circles Reverse Push-up to Down Dog Alternating Scorpions Plank Shoulder Taps Plank Toe Taps Press ups Banded Pull Aparts (palms down) Banded Pull Aparts (Palms up) COMPTRAIN => B. Strength Superset Bench Press: 3 sets of 2-5 reps at 75-90% Bent-Over Row: 3 sets of 7-15 reps at Bodyweight *Target continuous tension on the bent-over row, no pausing or slowing. COMPTRAIN => C. Aerobic Pump 3 Giant Sets: 1. 15-30 Reps Z-Press 2. 5-15 Reps Strict Pull-ups 3. 15-30 Reps Push-up 4. 15-30 Reps Reverse Flys 5. 15-30 Reps Barbell Curls COMPTRAIN D. Durability 1Set: 15 Tempo Upright Rows 100m Overhead Carry 15 Tempo Upright Rows 200m Farmers Carry 15 Tempo Upright Rows *Performed with double dumbbells “Tempo = 2 second ascent, 1 second pause, 2 second descent each rep. COMPTRAIN E. Mobility Mobility Focus: Shoulder health, T-spine, biceps, and pecs (post-pump recovery) 6:00 Flow: :60 Child’s Pose + Side Reach (R) :60 Child’s Pose + Side Reach (L) :60 Supine Banded Shoulder Opener (hold band overhead and externally rotate) :60 Wall Pec Stretch (R) :60 Wall Pec Stretch (L) :60 Prone Banded Bicep Floss (band around wrist, move arm overhead in prone position) COMPTRAIN =>
Wednesday, April 23rd TABATA [8 x :20 Work + :10 Rest] A) Dumbbell Bench Press (50/35)'s B) Wallballs (20/14) C) Row Calories * Complete 8 Rounds @ Station Before Advancing 13-15 & 55+: (35/25)'s, (20/10) to 9' Score: Total Reps Target Score: 120-250 Reps Stimulus: VO2 Max [RPE 7-8] Loading Target: Light-Moderate Notes: Choose a dumbbell weight that you could complete for 25+ reps unbroken when fresh. There is no rest beyond the 10 seconds when transitioning to the following station. If short on benches or machines, start athletes at different stations, use floor press, or opt for listed team version.
COMPTRAIN GYM TODAY’S TRAINING The Workout: “Pow Pow” On the Minute x 8 1 Power Clean [Build to Heavy] Rest 2 Minutes 5 Rounds x AMRAP 4: 600 Meter Run Max Power Cleans (70% Heavy Single) EXPLOSIVE POWER & AEROBIC POWER [LACTATE THRESHOLD] => COMPTRAIN GYM KEEP IT SIMPLE. COACH WITH CONFIDENCE. For The Coach: Workout Strategy Notes: — Runata pace that allows you to get right to the power cleans and start performing reps. — Singles will likely be the best move for most athletes so you aren't fatiguing the body by controlling the weight back to the ground — Ifyou choose to perform cluster sets (small sets of touch-and-go reps), don't perform sets so large that you have to rest for long periods of time. — Do not work so hard on the power cleans that you are not able to get right into arun and move at a steady pace. > COMPTRAIN GYM KEEP IT SIMPLE. COACH WITH CONFIDENCE. For The Coach: Mods and Subs: 600M RUN 45/36 Calorie Row 36/30 Calorie Ski 36/30 Calorie Echo Bike 45/36 Calorie Bike Erg 3:00 Moderate Effort on Treadmill/Runner POWER CLEANS Reduce Loading Hang Power Cleans Sandbag Cleans Dumbbell Cleans Deadlifts COMPTRAIN GYM KEEP IT SIMPLE. COACH WITH CONFIDENCE. Details & Tools What you Need to Know: Score: Total Power Clean Reps Intended Intensity: RPE 6-7 Target Loading: Moderate-Heavy (70%) Fitness Attribute Improved: Aerobic Power [Lactate Threshold] Target Score: 35-55 Power Clean Reps Run: Should take 3:00 or less, at least 1:00 left to accumulate power cleans each round. Power Clean: Barbell weight = 70% of your heaviest single in the prior EMOM. => COMPTRAIN GYM KEEP IT SIMPLE. COACH WITH CONFIDENCE. The One Teaching Focus Powerful Extension. — Fully extend hips, knees, and ankles before pulling under the bar. — Ensures maximum power transfer. Logistics: Use a 30:00 running clock today, part one from 0:00-8:00, rest from 8:00-10:00, then start the amraps (starting at 10, 14, 18, 22, 26). There is no primer today due to the flow of today, use the time of a primer for athletes to get out all weights they may need for the EMOM in part 1. => COMPTRAIN GYM KEEP IT SIMPLE. COACH WITH CONFIDENCE. Timeline & Plan Brief & General WU 2 Minutes 0:00-9:00 — Refer to coaches stimulus notes. — Provide workout overview & stimulus. — Provide mods & subs overview. — Ask for injuries & limitations. GENERAL WARMUP 200m Jog 0:30 Knuckle Draggers 0:30 Calf Stretch (R) 0:30 Leg Swings (front to back) 0:30 Calf Stretch (L) 0:30 Big Arm Circles => 0:30 Quad Pulls 0:30 Inchworm + Push Ups COMPTRAIN GYM KEEP IT SIMPLE. COACH WITH CONFIDENCE. Timeline & Plan Specific Warmup 10 Minutes | 9:00-19:00 POWER CLEAN GENERAL WARM-UP 5 Power Clean High Pull. — Focus: Bar close to the body. — Ensure athletes keep the bar close to their body throughout the pull, especially after the shrug. 5 Power Clean Land. — Focus: Footwork and strong front rack position. — Emphasize quick foot movement and a solid catch in the front rack position, elbows high. : 3 Cued Power Cleans...
TUESDAY MAY THE COMPTRAIN|GYM : “Pow Pow” Tuesday, May 6th 5 Rounds x AMRAP 4: 600 Meter Run Max Power Cleans (70% of Heavy Single) Score: Total Power Cleans Intended Intensity: RPE 6-7 Target Loading: Moderate-Heavy (70%) Fitness Attribute Improved: Lactate Threshold Target Score: 35-55 Power Cleans Notes: Begin metcon 2 minutes after prior EMOM. Barbell weight = 70% of heavy single in the prior EMOM. Pick a barbell weight you can complete in steady singles and a run distance that takes 3 minutes or less, giving you at least 1 minute on the cleans. Run doesn't count towards score. Score total power cleans. No rest between AMRAP 4's.
“Pinkie Promise” Friday, June 6th 4 Rounds x AMRAP 3: 12 Dumbbell Snatches (70/50) 12 Toes to Bar 12 Box Jumps (30"/24") * Rest 1 Minute Between Rounds * Pick Up Where You Left Off 13-15, 55+: (35/25), (24"/20") 40-54: (50/35), (24"/20") Score: Rounds + Reps Intended Intensity: RPE 7-8 Target Loading: Moderate-Heavy Fitness Attribute Improved: VO2 Max Target Score: 4-8 Rounds Notes: Pick weights and variations that allow you to get at least 1 full round done within these 3 minute windows. Pick-up wherever you left off after the 1 minute of rest. An easy way to keep track of rounds is to make a mark after the completion of the box jumps. No rebounding box jumps.
Infinity War Monday, April 28th Benchmark Workout, Muscular Endurance! 1 Round For Max Reps: 3 Minutes Barbell Bent Over Rows (75/55 Ibs) 3 Minutes Push-ups 6 Minutes Air Squats 3 Minutes Push-ups 3 Minutes Barbell Bent Over Rows (75/55 Ibs) 13-15, 55+: (65/45 Ibs) Score: Total reps Target Score: 300-450 Reps Stimulus: Muscular Endurance [RPE 5] Loading Target: Light Notes: Start below the knee and finish below the knee for the bent over rows. Barbell should be a weight you could complete for 20+ unbroken reps when fresh. Choose a push-up variation that => allows you to get at least 15 reps on the minute.
Tuesday, July Ist “100% Benchmark” For Time: 100 Dumbbell Bench Press @dumbbell (35/25) 100 Alternating Dumbbell Snatches @dumbbell (35/25) 100 V-ups 100 Step Back Lunges @dumbbell (35/25) Time Cap: 30 Minutes 13-15, 55+: @dumbbell(25/15)'s Score: Time Intended Intensity: RPE 5-7 Target Loading: Light Fitness Attribute Improved: Muscular Endurance & Lactate Threshold Target Score: 17-22 Minutes Notes: Choose a light dumbbell that allows you to complete 15+ reps every set on the dumbbell movements. If you don't have enough benches, stagger by 5 minutes or substitute floor press. Alternate arms every rep on the snatches and legs every rep on the step back lunges. Dumbbells are held by your side in the farmers position on the lunges. See notes for v-up standards.
Strength: Bench Press 3 Sets: 3 Bench Press at 85% @calc (85, Bench Press, 1) 1 Big Drop Set: 15-30 Reps at 50% @calc (50, Bench Press, 1) Notes: *Rest 2-3 Minutes Between Sets Conditioning: “Hope Chest” AMRAP 5: 50 Push-ups Calorie Row in Remaining Time AMRAP 4: 40 Push-ups Calorie Row in Remaining Time AMRAP 3: 30 Push-ups Calorie Row in Remaining Time AMRAP 2: 20 Push-ups Calorie Row in Remaining Time AMRAP 1: 10 Push-ups Calorie Row in Remaining Time Score: Total Row Calories Intended Intensity: RPE 5-7 Target Loading: Moderate-Heavy Fitness Attribute Improved: Muscular Endurance & Lactate Threshold Target Score: 90-180 Calories Notes: Choose a push-up number that takes about half the time of each AMRAP to complete, giving you equal time on the rower. >
“Gaslight” Tuesday, May 14th 5 Rounds For Time: 15/12 Calorie Row 9 Front Squats Weight: (115/85 Ibs) Time Cap: 15 Minutes 13-15 & 55+: (95/65 Ibs) Score: Time Time Goal: 6-10 Minutes Intended Intensity: RPE 8-9 Target Loading: Light (35-45%) Fitness Attribute Improved: VO2 Max Notes: Choose a front squat weight you can complete unbroken and a row distance that takes about 1 minute to complete.
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
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
One the Minute x 30 Minute 1 Max Cal Row Minute 2 Max Burpees Score is total of Lowest Row + Burpee round.
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)
Two rounds for time: 1000m run 50 thrusters 45/35 30 C2B
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
For Time 10-9-8-7-6-5-4-3-2-1 Deadlift 225/155 HSPU 30ft HSW after each round
For Time: Row 2000m
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
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
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
For Time: 1 Mile Row 100 Push-ups 1 Mile Run 100 Thrusters (45/35#) 1 Mile Row
7 Rounds: On the 3:00 400 Meter Run 8 Front Rack Box Step-ups Box: 24"/20" Barbell: 95/65
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
AMRAP 15: 21 GHD Sit-ups 15/12 Calorie Row 9 Dumbell Thrusters (50s/35s)
AMRAP 20: 500 Meter Bike Erg Max Unbroken Push Jerks (155/105#) 500 Meter Bike Erg Max Unbroken Bar Muscle-ups Score = Total Reps
AMRAP 20: 200 Meter Run Max Unbroken Push-ups 200 Meter Run Max Unbroken Toes to Bar Score = Total Reps
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
On the Minute x 15: 10 Wallballs (20/14#) Max Calorie Bike Erg
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
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
"AMRAP 7: Wallballs* (20/14#) *On the Minute: [Starting at 1:00] 5 Deadlifts (225/155#) Score = Total Wallballs
"2K Row" For Time: Row 2000m
[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)
AMRAP 15: 8 Toes to Bar 8 Deadlifts (165/115) 8 Bar-Facing Burpees Kilos (75/52)
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)
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)
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)
5 Rounds For Time: 20 Pull-ups 30 AbMat Sit-ups 400 Meter Row 50 Double Unders Rest 2 Minutes between rounds
[BENCHMARK] For Time: 1,600 Meter Run
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) “
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
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)
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)
AMRAP 10: 30 Double Unders 1 Thruster 30 Double Unders 2 Thrusters … Add 1 Thruster Each Round Barbell: (95/65) Kilos (43/29)
15 Rounds For Time: 15/12 Calorie Row 12 Burpees Time Cap: 30 Minutes
5 Rounds [35 Minute Cap]: 1,000/800 Meter Row 30 Box Jumps (24″”/20″”) 30 Dumbbell Snatches (50/35) Kilos (22.5/15)
[BENCHMARK] 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65) Kilos (43/29)
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)
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
5 Rounds For Time: 400 Meter Run 30 Double Unders – Rest 1 Minute – 500/400 Meter Row 30 Double Unders – Rest 1 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)
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)
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)
5 Rounds For Time: 400/300 Meter Row 2 Rope Climbs (15′) 10 Power Snatches (95/65) Time Cap: 20 Minutes Kilos (43/29)
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” [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)
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)
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)
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)
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)
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)
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)
3 Rounds x AMRAP 5: 100 Double Unders 30 Pull-ups 50 Dumbbell Snatches (50/35) Rest 5 Minutes Kilos (22.5/15)
On the 2:00 x 10 Rounds: 15 Wallballs (20/14) 15 GHD Sit-ups Max Calorie Row Kilos (9/6)
For Time: 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs (15′) 1 Mile Run 100 Burpees Kilos (61/43)
“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” 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)
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)
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
3 Rounds For Time: 500 Meter Row 21 Box Jump Overs (24″”/20″”) 12 Front Squats (155/105) Kilos (70/48)
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)
On the 2:00 x 15 Rounds: 5 Strict Pull-ups 10 Air Squats 15 AbMat Sit-ups Max Calorie Row
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)
AMRAP 12: 40 Double Unders 20 Push-ups 10 Toes to Bar Repeat From 3.20.19
[BENCHMARK] “10 Rounds For Time: 15/12 Calorie Row 15 Wallballs (20/14) Rest 1 Minute Between Rounds” Kilos (9/6)
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)
For Time: 1,000 Meter Row 50 Thrusters (45/35) 150 Double Unders 50 Thrusters (45/35) 1,000 Meter Row Kilos (20/16)
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)
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)
3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Kilos (24/16)
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)
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)
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)
For Time: 2,000 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 2,000 Meter Row
For Time: 2,000 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 2,000 Meter Row
On the 2:00 x 10 Rounds: 1 Rope Climb (15ft.) 15 Wallballs (20/14#) Max Calorie Row Kilos: (9/6kg)
On the 3:00 x 7 Rounds: 400 Meter Run 1 Unbroken Set of Toes to Bar
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)
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
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
For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Partition Reps However
On the 5:00 x 5 Rounds: 500/400 Meter Row 21 Burpees Over Rower 12 Toes to Bar
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)
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)
AMRAP 20: 20 Calorie Row 30 Push-ups 40 Sit-ups 50 Air Squats
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
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″)
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
10 Rounds For Time: 250 Meter Row 500 Meter Bike Rest 1 Minute Between Rounds.
For Time: 60 Deadlifts 45 Hang Power Cleans 30 Push Jerks Barbell: (155/105#) Kilos: (70/48kg)
For Time: 3,000 Meter Row 300 Double Unders 3 Mile Run Time Cap: 49 Minutes
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)
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)
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)
For Time: 30 Clean and Jerks (135/95#) Kilos: (61/43kg)
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)
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)
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)
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)
5 Rounds For Time: 20 Calorie Echo Bike 40 Hand Release Push-ups 60 Double Unders
5 Rounds For Time: 20 Calorie Echo Bike 40 Hand Release Push-ups 60 Double Unders
On The Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks *Athlete’s Choice On Loading *Score Is Lowest Completed Weight
3 Rounds For Time: 500 Meter Row 400 Meter Run 30 Toes to Bar Rest 3 Minutes Between Rounds.
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
AMRAP 12: 9 Burpees to Target (6″) 35 Double Unders
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)
25-20-15-10-5: Calorie Row Power Snatches (75/55#) Kilos: (34/25kg)
25-20-15-10-5: Calorie Row Power Snatches (75/55#) Kilos: (34/25kg)
25-20-15-10-5: Calorie Row Power Snatches (75/55#) Kilos: (34/25kg)
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)
For Time: 1 Mile Run 2,000 Meter Row 1 Mile Run”
5 Rounds For Time: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats Rest 3 Minutes Between Rounds.
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)
21-15-9-9-15-21: Deadlifts (225/155#) Burpees Kilos: (102.5/70kg)
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)
5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65#) 5-4-3-2-1 Rope Climbs (15ft.) Kilos: (43/29kg)
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
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)
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
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)
For Time [20 Minute Cap]: 10-1 Clusters (95/65#) 200 Meter Run Kilos: (43/29kg)
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)
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
27-21-15-9: Calorie Row Push Jerks (135/95#) Kilos: (61/43kg)
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)
5 Rounds For Time: 400 Meter Run 30 Box Jumps (24″/20″) 30 Wallballs (20/14) Kilos: (9/6kg)
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
For Time: 100 Lateral Burpees Over Rower Every 2 Minutes [Starting @ 0:00]: 250 Meter Row
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)
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)
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)
3 Rounds For Time: 500 Meter Row 12 Overhead Squats (135/95#) 21 Toes to Bar Kilos – (61/43kg)
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)
On the Minute For Max Rounds: 7 Thrusters (75/55#) 7 Burpees 7 Pull-ups Kilos – (34/25kg)
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
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
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
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)
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
AMRAP 9: 21 Deadlifts (115/85#) 15 Toes to Bar 9 Power Snatches (115/85#) Kilos – (52/38kg)
5 Rounds: AMRAP 4: 30 x 10-Meter Shuttle Runs 30/20 Calorie Bike Erg Max Calorie Row Rest 4 Minutes Between Rounds.
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
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
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)
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)
EMOM 20: Minute 1: Movement 1* Minute 2: Movement 2* *Athlete’s Choice On Movements
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)
4 Rounds For Time: 300 Meter Sandbag Run (50/35) 100 Meter Double Dumbbell Farmers Carry (50/35)’s Kilos – (22.5/15)
Every 2:00 x 10 Rounds: 2 Rope Climbs Max Meter Bike Erg
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
21-15-9: Thrusters (95/65#) Pull-ups Kilos: (43/29)
For Time: 2,000 Meter Row 120 Calorie Bike Erg 1,600 Meter Run “
21-15-9: Overhead Squats (135/95#) Chest to Bar Pull-ups Directly Into… 45 Bar-Facing Burpees Kilos: (61/43)
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
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)
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)
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)
On the Minute x 30: 1 Minute Row Calories 1 Mintue Burpees * Score Is Lowest Row + Lowest Burpee Round
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)
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.)
3 Rounds For Time: 9 Squat Snatches (135/95#) (61/43kg) 15 Bar-Facing Burpees 21 Toes to Bar
AMRAP 20: Max Meter Bike Erg Every 5 Minutes [Starting at 0:00]: 400 Meter Run 50 Double Unders
3 Rounds For Time: 10 Squat Cleans (135/95#)(61/43kg) 10 Push Jerks (135/95#)(61/43kg)
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)
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)
For Time: 1-10 Toes to Bar 10-1 Deadlifts (225/155#) (102.5/70kg)
[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)
4 Rounds For Time: 400 Meter Run 8 Shoulder to Overhead (185#/135#) (84kg/61kg) 16 Box Jump Overs (30″/24″)
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
3 Rounds For Time: 1,000 Meter Row 5 Rope Climbs (15ft.) 1 Mile Run Time Cap: 45 Minutes
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
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.
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)
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
AMRAP 20: 1 Deadlift (405#/285#) (184.1kg/129.5kg) 10 Toes to Bar 15 Bar-Facing Burpees
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
2-4-6-8-10: Wall Walks Deadlifts (275#/185#) (124kg/84kg) Double Unders (10x)
For Time: 1,200 Meter Row 63 Kettlebell Swings (53/35#) 36 Pull-ups Kilos: (24/16)
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)
10-9-8-7-6-5-4-3-2-1: Chest To Bar Pull-ups Squat Snatches (95/65#) Kilos: (43/29)
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)
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)
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)
For Time: 2.5 Mile Run Every 3 Minutes [Starting @ 0:00]: 25 Air Squats
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)
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)
5 Rounds For Time: 15/12 Calorie Echo Bike 10 Burpees
AMRAP 20: 8 Dumbbell Snatches (50/35) 8 Toes to Bar 250 Meter Row Kilos: (22.5/15)
5 Rounds For Time: 60 Double Unders 15 Overhead Squats (115/85) 3 Rope Climbs (15ft.) Kilos: (52/38)
AMRAP 16: 4 Wall Walks 8 Dumbbell Snatches (70/50) 12 Toes to Bar Kilos: (32/22.5)
On the 3:00 x 7 Rounds: 400 Meter Run 12 Chest to Bar Pull-ups
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)
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)
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
21-15-9: Deadlifts (225/155) Handstand Push-ups Kilos: (102.5/70)
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)
5 Rounds For Time: 1,000 Meter Bike Erg 50 Double Unders 15-12-9-6-3 Strict Ring Dips
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)
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)
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)
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)
For Time: 2,000 Meter Row
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)
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)
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)
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
27-21-15-9: Box Jump Overs (24″/20″) Thrusters (95/65) Kilos: (43/29)
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
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)
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)
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
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
[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)
For Time: 1,000 Box Step-Ups (45/35) Kilos: (20/16)