"Do not let process interfere with purpose."
RX
For load:
Deadlift
5-5-5-5-5
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Pre-workout
Banded stability work
"Do not allow yourself to be incarcerated in the prison called precedence."
RX
6 rounds for time:
250-m row
12 hang squat cleans (65/95 lb)
12 burpees
INTERMEDIATE
6 rounds for time:
250-m row
12 hang squat cleans (55/75 lb)
12 burpees
BEGINNER
6 rounds for time:
150-m row
10 hang squat cleans (35/45 lb)
10 burpees
SKILL WORK
Pre-workout
EMOM 8:
1 power clean
2 hang squat cleans
"Respect is earned, not given."
RX
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Piked push-ups
BEGINNER
8-7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups from the knees
SKILL WORK
Pre-workout
EMOM 6:
2-5 pull-ups
"Always have a unique character like salt. Its presence is not felt but its absence makes everything tasteless."
RX
For time:
60 KB swings (35/53 lb)
25/30-cal bike
60 KB swings
INTERMEDIATE
For time:
60 KB swings (26/35 lb)
20/25-cal bike
60 KB swings
BEGINNER
For time:
40 KB swings (18/26 lb)
15/20-cal bike
40 KB swings
SKILL WORK
Post-workout
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
"If your presence costs me my peace, you're too expensive to keep."
“NANCY”
RX
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
BEGINNER
5 rounds for time:
200-m run
10 overhead squats (35/45 lb)
SKILL WORK
Pre-workout
5 sets:
1 power snatch
1 hang squat snatch
1 overhead squat
"Time is the only currency you spend without ever knowing your balance. Use it wisely."
RX
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 lateral burpees over the bar
INTERMEDIATE
3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 lateral burpees over the bar
BEGINNER
3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 lateral burpee bar step-overs
SKILL WORK
Pre-workout
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
"To offend a strong man tell him a lie. To offend a weak man tell him the truth."
RX
AMRAP 16:
200-m run
100-m double-DB farmers carry (35/50 lb)
1:00 plank hold
INTERMEDIATE
AMRAP 16:
200-m run
100-m double-DB farmers carry (20/35 lb)
1:00 plank hold
BEGINNER
AMRAP 16:
200-m run
50-m double-DB farmers carry (10/15 lb)
:30 plank hold from the knees
SKILL WORK
Post-workout
8 sets:
:20 double-unders
:10 rest
– Use this as practice for Saturday’s workout.
– Advanced athletes can try triple-unders or use a weighted rope.
"The people around you are either your circle or your cage."
RX
On a 20:00 clock:
Build to a 1-rep-max snatch
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Rest, stretch, recover.
"Warm the waters and the fish will thrive, chill the waters and the fish will die. Be careful of the culture you create."
RX
5 rounds for time:
12 KB goblet squats (35/53 lb)
1 legless rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
6 strict pull-ups
INTERMEDIATE
5 rounds for time:
12 KB goblet squats (26/35 lb)
1 rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
3 strict pull-ups
BEGINNER
5 rounds for time:
12 air squats
3 pull-to-stands
12 box step-ups (12/20 in)
3 ring rows
SKILL WORK
Post-workout
3 sets:
5 KB windmills/arm
– Build in load, but only as quality mechanics allow.
"Nothing in this world is harder than speaking the truth, nothing easier than flattery."
RX
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
INTERMEDIATE
For time:
400-m run
30 knees-to-chests
400-m run
5 wall walks
400-m run
30 knees-to-chests
400-m run
BEGINNER
For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises
200-m run
SKILL WORK
Post-workout
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
"Don't climb a mountain for the world to see you, climb it for you to see the world."
RX
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups
INTERMEDIATE
7 rounds for time:
5 box jump-overs (20/24 in)
1 ring muscle-up
BEGINER
5 rounds for time:
5 box step-overs (12/12 in)
3 low-ring muscle-up transitions
SKILL WORK
Pre-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute.
"Skill only looks like luck to people who don't have skill."
RX
For load:
Thruster
3-3-2-2-1-1-1
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
Thruster
3-3-3-3-3-3
"The more you are thankful, the more you attract things to be thankful for."
RX
3 rounds for time:
25/35-cal Echo bike
21 pull-ups
INTERMEDIATE
3 rounds for time:
20/25-cal Echo bike
15 pull-ups
BEGINNER
3 rounds for time:
12/18-cal Echo bike
15 ring rows
SKILL WORK
Post-workout
3 sets:
:30 side plank, right
:30 side plank, left
– Rest 1:00 between sets.
"Anger is the punishment you give yourself for somebody else's mistakes."
RX
AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders
INTERMEDIATE
AMRAP 15:
8 push-ups
15 AbMat sit-ups
20 single-unders
BEGINNER
AMRAP 15:
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
– Rest 1:00 between rounds.
SKILL WORK
Pre-workout
1 round:
:30 single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
"Your life is your story. Write well, edit often."
RX
5 rounds for time:
250/300-m row
5 power cleans (125/185 lb)
INTERMEDIATE
5 rounds for time:
200/250-m row
5 power cleans (95/135 lb)
BEGINNER
5 rounds for time:
150/200-m row
5 power cleans (35/45 lb)
SKILL WORK
Pre-workout
On a 10:00 clock:
Build to a heavy set of 2 touch-and-go cleans
“1776”
For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps involving all exercises in any order
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
"You cannot see your reflection in boiling water. Similarly, you cannot see the truth in a state of anger. When the water calms, clarity comes."
RX
Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal row
INTERMEDIATE
Every 3:00 x 8 rounds:
Odd rounds:
10 toes-to-bars
30 double-unders
Even rounds:
30 double-unders
12/15-cal row
BEGINNER
Every 3:00 x 8 rounds:
Odd rounds:
10 hanging knee raises
45 single-unders
Even rounds:
45 single-unders
8/10-cal row
Skill Work
Post-workout
3 sets:
Suitcase carry, right (100 ft)
Suitcase carry, left (100 ft)
– Rest as needed.
– Athlete’s choice of moderate-to-heavy load.
"Anyone can give material things, but giving attention, loyalty, effort, and honesty is priceless."
RX
21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal Echo bike
INTERMEDIATE
21-15-9-21 reps for time:
Sumo deadlift high pulls (55/75 lb)
Push presses (55/75 lb)
15-12-9-15
Cal Echo bike
BEGINNER
15-10-5-15 reps for time:
Sumo deadlift high pulls (35/45 lb)
Push presses (35/45 lb)
Cal Echo bike
"Your life is your story. Write well, edit often."
RX
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (35/50 lb)
3 rope climbs (15/15 ft)
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
INTERMEDIATE
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (20/35 lb)
3 rope climbs (12/12 ft)
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
BEGINNER
For time:
600-m run
Double-DB front-rack walking lunge (40 ft) (10/15 lb)
3 pull-to-stands
200-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands
100-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands
Skill Work
Post-workout
3 rounds:
:20 L-sit hold
1:00 jog, row, bike, or jump rope
"Anger is the punishment you give yourself for somebody else's mistakes."
Heavy Day
RX
For load:
3-3-3-3-3-3-3
Back squat
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
5-5-5-5-5-5-5
Back squat