For time:
12-9-6:
Clean and jerks (125/185 lb)
Bar muscle-ups
For time:
12-9-6:
Clean and jerks (95/135 lb)
Chest-to-bar pull-ups
For time:
12-9-6:
Clean and jerks (55/75 lb)
Jumping chest-to-bar pull-ups
Post-workout
Accumulate:
50 strict ring dips
Pre-workout:
On an 8:00 clock:
Build to a max height box jump
5 rounds for reps:
400-m run
1:00 alternating single-leg squats
Same as Rx’d
5 rounds for reps:
200-m run
1:00 alternating reverse lunges
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (35/53 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (26/35 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (18/26 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
Post-workout:
Accumulate:
10 KB Turkish get-ups/arm
5 sets:
100-m sprint
5 rounds for time:
75 double-unders
400-m run
5 rounds for time:
1:00 double unders
400-m run
5 rounds for time:
50 single-unders
200-m run
4 rounds for time:
1:00 handstand hold
7 squat cleans (115/165 lb)
14 toes-to-bars
4 rounds for time:
:30 handstand hold
7 squat cleans (75/115 lb)
14 knees-to-armpits
4 rounds for time:
:30 plank hold
7 hang squat cleans (35/45 lb)
14 hanging knee raises
Accumulate:
200-ft. handstand walk
EMOM 7:
2 thrusters
AMRAP 12:
10 DB push presses (35/50 lb)
12 burpees-to-target (12″)
AMRAP 12:
10 DB push presses (20/35 lb)
12 burpees-to-target (12″)
AMRAP 12:
10 DB push presses (10/15 lb)
12 burpees
3 rounds for time:
400/500-m row
15 front squats (75/115 lb)
1 legless rope climb
3 rounds for time:
400/500-m row
15 front squats (65/95 lb)
1 rope climb
3 rounds for time:
200/250-m row
15 front squats (35/45 lb)
3 pull-to-stands
5 sets for load:
8 deadlifts
3 sets:
15 GHD back extensions
15 good mornings (65/95 lb)
5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
5 sets:
1:00 max shoulder presses
1:00 max low-ring muscle-up transitions
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
Same as Intermediate
Post workout:
4 sets:
:30 L-sit hold
15 seated leg raises
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups
Same as Rx’d
For time:
50-40-30-20-10 reps of:
Single-unders
Feet-anchored sit-ups
Post-workout:
3 sets:
200-m jog
600-m run
Pre-workout:
On an 8:00 clock:
Build to a heavy 1-rep hang power snatch
For time:
100 alternating single-leg squats
50 thrusters (75/115 lb)
25 hang power snatches (75/115 lb)
For time:
50 alternating single-leg squats
50 thrusters (75/115 lb)
25 hang power snatches (75/115 lb)
For time:
100 alternating back step lunges
50 thrusters (45/65 lb)
25 hang power snatches (45/65 lb)
AMRAP 30:
With a partner:
Max distance row
– One partner works at a time switching as needed.
Same as Rx’d
AMRAP 20:
With a partner:
Max distance row
– One partner works at a time switching as needed.
Pre-workout:
4 sets:
:40 alternating single-leg squats
– Rest :20
For time:
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips
For time:
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips
50 air squats
3 ring dips
For time:
30 air squats
15 jumping ring dips
30 air squats
12 jumping ring dips
30 air squats
9 jumping ring dips
30 air squats
6 jumping ring dips
5 sets for load:
5 overhead squats
Same as Rx’d
Same as Rx’d
3 sets:
10 behind the neck strict presses
AMRAP 10:
15 GHD sit-ups
14/20 Echo bike calories
AMRAP 10:
15 GHD sit-ups to parallel
14/20 Echo bike calories
AMRAP 10:
15 sit-ups
9/15 Echo bike calories
21-15-9:
GHD hip extensions
GHD back extensions
5 sets for load:
3 weighted strict pull-ups
For time:
100 burpee pull-ups
– Pull-up bar is 12 in/ 30 cm above reach.
Same as Rx’d
For time:
100 jumping pull-ups
– Pull-up bar is 6 in/ 15 cm above the top of the head.
8 sets for load:
2 shoulder presses
2 rounds for time:
27 push presses (75/115 lb)
38/54 calorie row
2 rounds for time:
27 push presses (65/95 lb)
38/54 calorie row
2 rounds for time:
27 push presses (empty bar)
38/54 calorie row
AMRAP 12:
2 rope climbs
10 deadlifts (125/185 lb)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.
AMRAP 12:
1 rope climb
10 deadlifts (125/185 lb)
2 rope climbs
10 deadlifts
3 rope climbs
10 deadlifts
– Continue adding 1 rep to the rope climb until time expires.
AMRAP 12:
2 rope pull-to-stands
10 deadlifts (75/115 lb)
4 rope pull-to-stands
10 deadlifts
6 rope pull-to-stands
10 deadlifts
– Continue adding 2 reps to the rope pull-to-stands until time expires.
On a 10:00 clock:
Build to a heavy 2-rep deadlift
For time:
50 toes-to-bar
400-m run
30 DB deadlifts (35/50 lb)
20 DB hang power cleans
10 DB push presses
For time:
50 toes-to-bar
400-m run
30 DB deadlifts (25/35 lb)
20 DB hang power cleans
10 DB push presses
For time:
50 knee raises
400-m run
30 DB deadlifts (15/25 lb)
20 DB hang power cleans
10 DB push presses
Accumulate with a partner:
40 DB Turkish get-ups
EMOM 7:
2 front squats
– From the floor.
AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (135/205 lb)
AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (105/155 lb)
AMRAP 12:
Row 1,500/1,750-m
Max rep front squats (65/95 lb)