“Cindy”

Benchmark

“I know you’ve heard it a thousand times before. But it’s true
— hard work pays off. If you want to be good, you have to practice, practice, practice. If you don’t love something, then don’t do it.”

RX

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

INTERMEDIATE

As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats

BEGINNER

Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

“The American city should be a collection of communities where every member has a right to belong. It should be a place where every man feels safe on his streets and in the house of his friends.”

RX

5 rounds for calories:
2:00 air bike
2:00 rest

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Skill Work

Pre-workout
EMOM 7:
3 snatch high pulls

“The biggest temptation is to settle for too little.”

RX

Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.

INTERMEDIATE

Same as Rx’d

BEGINNER

Every 5:00 for 7 sets:
3 strict presses
2 push presses
1 push jerk
– Build in load each set.

“It’s better to be at the bottom of a ladder you want to climb than halfway up one you don’t.”

RX

2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)

INTERMEDIATE

2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)

BEGINNER

2 rounds for time:
100-m run
9 back squats (35/45 lb)
100-m run
6 front squats (35/45 lb)
100-m run
3 overhead squats (35/45 lb)

“Bitterness is like a cancer that enters the soul.”

RX

For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars

INTERMEDIATE

For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars

BEGINNER

For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises

Skill Work

Post-workout
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.

“Those who don’t believe in magic will never find it.”

RX

Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.

INTERMEDIATE

Same as RX

BEGINNER

Every 3:00 for 10 sets:
150-m row
– Rest the remainder of each interval.

Skill Work

Post workout
Accumulate:
30 GHD hip extensions

“Take the opportunity to learn from your mistakes: find the cause of your problem and eliminate it. Don’t try to be perfect; just be an excellent example of being human.”

RX

Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.

INTERMEDIATE

Every 5:00 for 5 sets:
10 bench presses
Max-unbroken kipping pull-ups
– Rest the remainder of each interval.

BEGINNER

Every 5:00 for 5 sets:
10 bench presses
5-10 strict banded pull-ups
– Rest the remainder of each interval.

Skill Work

Pre-workout
EMOM 3:
3-6 chest-to-bar pull-ups

“The things that scare you only make you better and stronger.” R

“KELLY”

RX

5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Step down from the box.

INTERMEDIATE

5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.

BEGINNER

5 rounds for time with a partner:
400-m run
20 box jumps or step-ups (12/20 in)
20 wall-ball shots (6/10 lb) (9/9 ft)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.

“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'”

RX

AMRAP 20:
Bike for calories
– Every 20 calories, stop and perform a :20 side plank/side.

INTERMEDIATE

AMRAP 20:
Bike for calories
– Every 15 calories, stop and perform a :20 side plank/side.

BEGINNER

AMRAP 20:
Bike for calories
– Every 10 calories, stop and perform a :20 side plank from the knees/side.

“You pray for the hungry. Then you feed them. That’s how prayer works.”
—Pope Francis

RX

For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (125/185 lb)

INTERMEDIATE

For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (95/135 lb)

BEGINNER

For time:
10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Hang power snatches (35/45 lb)

Skill Work

Pre-workout
EMOM 8:
1 squat snatch

“The world promises you comfort, but you were not made for comfort. You were made for greatness.”

RX

AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.

INTERMEDIATE

AMRAP 12:
5 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (20/35 lb)
:20 hang from the pull-up bar
– Use two dumbbells.

BEGINNER

AMRAP 12:
5 foot-assisted ring dips
:20 plank hold
10 box step-overs (12/20 in)
:20 foot-assisted hang from the pull-up bar
– Use two dumbbells.

Skill Work

Post-workout
4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)

“Troubles are often the tools by which God fashions us for better things.”

“Fight Gone Bad”

RX

3 rounds for reps:
1:00 wall-ball shots (14/20 lb) (9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20/20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for reps:
1:00 wall-ball shots (6/10 lb) (9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.

“If you love what you do and are willing to do what it takes, it’s within your reach.”

RX

7 sets for load:
1 clean pull
1 clean
1 hang clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“Talk sense to a fool and he calls you foolish.”

RX

2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups

INTERMEDIATE

2 rounds for time:
50 double-unders
40 AbMat sit-ups
20 chin-over-bar pull-ups

BEGINNER

2 rounds for time:
40 single-unders
20 AbMat sit-ups
20 ring rows

Skill Work

Post-workout
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side

“It’s beautiful when you watch something good happen to somebody when it’s well deserved.”

RX

Every 5:00 for 5 rounds:
400-meter run

INTERMEDIATE

Same as Rx’d

BEGINNER

Every 5:00 for 5 rounds:
200-meter run

Skill Work

Post workout
8 sets:
:20 air squats
:10 rest

“It took me a long time not to judge myself through someone else’s eyes.”

RX

3 rounds for time:
20 single-DB reverse lunges (35/50 lb)
20 burpees
200-m farmers carry

INTERMEDIATE

3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry

BEGINNER

3 rounds for time:
12 single-DB reverse lunges (10/15 lb)
12 burpees
100-m farmers carry

Skill Work

Post-workout
Accumulate:
10 DB Turkish get-ups/arm

“If you feel safe in the area you’re working in, you’re not working in the right area. Always go a little further into the water than you feel you’re capable of being in. Go a little bit out of your depth. And when you don’t feel that your feet are quite touching the bottom, you’re just about in the right place to do something exciting.”

RX

5 rounds for time:
15 toes-to-bars
20 box jumps (20/24 in)
– Step down from the box.

INTERMEDIATE

5 rounds for time:
10 toes-to-bars
15 box jumps (20/24 in)
– Step down from the box.

BEGINNER

5 rounds for time:
10 hanging leg raises
10 box jumps (12/12 in)
– Step down from the box.

Skill Work

Post-workout
4 x 4:00 rounds:
400-meter row

“Logic will get you from A to B. Imagination will take you everywhere.”

Andi // Benchmark

RX

For time:
100 hang power snatches (45/65 lb)
100 push presses
100 sumo deadlift high pulls
100 front squats

INTERMEDIATE

For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)

BEGINNER

For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)

“A delayed game is eventually good, but a rushed game is forever bad.”

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

“Failure is a badge of honor. It means you risked failure. And if you don’t risk failure, you’re never going to do anything that’s different from what you’ve already done or what somebody else has done.”

RX

5 x 2:00 rounds:
10 deadlifts (125/185 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.

INTERMEDIATE

5 x 2:00 rounds:
10 deadlifts (95/135 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.

BEGINNER

5 x 2:00 rounds:
10 deadlifts (45/65 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.

Skill Work

Pre-workout
3-5 sets:
5 deadlifts