AMRAP 3:
7 ring dips
10 sumo deadlift high-pulls (55/75 lb)
Rest 5 min then…
AMRAP 3:
7 pull-ups
10 thrusters (55/75 lb)
AMRAP 3:
4 ring dips
10 sumo deadlift high-pulls (55/75 lb)
Rest 5 min then…
AMRAP 3:
4 pull-ups
10 thrusters (55/75 lb)
AMRAP 3:
7 foot-assisted ring dips
10 sumo deadlift high-pulls (35/45 lb)
Rest 5 min then…
AMRAP 3:
7 jumping pull-ups
10 thrusters (35/45 lb)
Post-workout:
EMOM 7:
1-5 bar muscle-ups
For time:
21-18-15-12-9-6-3:
DB squats (35/50 lb)
DB-facing burpees
– Use two DBs.
For time:
21-18-15-12-9-6-3:
DB squats (20/35 lb)
DB-facing burpees
For time:
21-15-9-6-3:
DB squats (10/15 lb)
DB-facing burpees
Post-workout:
8 sets for reps:
:20 DB shoulder-to-overheads
– Rest :10 between sets.
Pre-workout:
EMOM 5:
1-3 wall walks
For time:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk
For time:
100 air squats
5 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
75 air squats
10 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
50 air squats
15 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
25 air squats
20 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
For time:
50 air squats
5 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
35 air squats
10 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
20 air squats
15 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
10 air squats
20 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
For time:
100 burpee pull-ups
– Pull-up bar is 12 in/30 cm above reach.
For time:
100 burpee pull-ups
– Pull-up bar is 6 in/15 cm above reach.
For time:
50 burpee pull-ups
– Pull-up bar is at wrist height with arms overhead.
Post-workout:
5 sets:
3 strict weighted pull-ups
For time:
25 DB power snatches left-arm (35/50 lb)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
SCORE: TOTAL TIME
For time:
25 DB power snatches left-arm (20/35 lb)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
SCORE: TOTAL TIME
For time:
10 DB power snatches left-arm (10/15 lb)
10 DB power snatches right-arm
25 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
15 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
10 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
5 sit-ups
5 sets for load:
10 shoulder presses
Same as Rx’d
Same as Rx’d
AMRAP 12:
1 deadlift (95/135 lb)
1 front squat (95/135 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
AMRAP 12:
1 deadlift (65/95 lb)
1 front squat (65/95 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
AMRAP 12:
1 deadlift (55/75 lb)
1 front squat (55/75 lb)
1 box step-ups (12/20 in)
– Add 1 rep to each movement after completing a full round.
Post-workout:
1 set:
400-m barbell walk
– Barbell in the back rack position.
– Try to use workout weight.
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)
(Scaled Option)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (75/115 lb)
If completed before the 9-minute cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)
(Foundations Option)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
55 jumping jacks
12 snatches (35/45 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (35/45 lb)
If completed before the 9-minute cap, add 3 minutes to the time cap and complete:
5 bear crawls
65 jumping jacks
6 snatches (35/45 lb)
AMRAP 10:
20 wall-ball shots (14/20 lb)(10/11 ft)
10 strict pull-ups
AMRAP 10:
20 wall-ball shots (10/14 lb)(10/11 ft)
5 strict pull-ups
AMRAP 10:
12 wall-ball shots (6/10 lb)(10/11 ft)
6 ring rows
Post-workout:
4 rounds:
:20 med-ball Russian twists (14/20 lb)
– Rest :10
:20 handstand hold
– Rest :10
4 rounds for time:
400-m run
20 DB hang power cleans (25/35 lb)
100-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.
4 rounds for time:
400-m run
12 DB hang power cleans (25/35 lb)
50-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.
4 rounds for time:
200-m run
20 DB hang power cleans (10/15 lb)
100-m DB front rack carry (10/15 lb)
– Use two DBs for all movements.
Post-workout:
For reps:
1:00 Double-unders
– Rest :30
:45 Double-unders
– Rest :20
:30 Double-unders
– Rest :10
:15 Double-unders
For time:
42/60 calorie row
then…
21-15-9-3:
Toes-to-bars
DB box step-ups (20/24 in) (35/50 lb)
Alternating DB snatches (35/50 lb)
then…
42/60 calorie row
– Use a single DB for step-ups and DB snatches.
For time:
30/42 calorie row
then…
21-15-9-3:
Knee-to-armpits
DB box step-ups (20/24 in) (20/35 lb)
Alternating DB snatches (20/35 lb)
then…
30/42 calorie row
– Use a single DB for step-ups and DB snatches.
For time:
21/30 calorie row
then…
21-15-9-3:
Hanging knee raises
DB box step-ups (12/20 in) (10/15 lb)
Alternating DB snatches (10/15 lb)
then…
21/30 calorie row
– Use a single DB for step-ups and DB snatches.
7 sets for load:
3 overhead squats
Same as Rx’d
7 sets for load:
5 overhead squats
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
– Add 5 burpee pull-ups after each round.
Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)
(Scaled Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.
Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)
(Foundations Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.
Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
Same as Rx’d
Same as Rx’d
4 x 2:00 rounds for distance:
17/24 calorie row
Max distance handstand walk
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
24 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
4 x 2:00 rounds for distance:
12/18 calorie row
Max rep wall walks
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
18 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
4 x 2:00 rounds for distance:
8/12 calorie row
Max distance bear crawl
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
12 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
3 rounds for time:
400-m run
80 double-unders
40 walking lunges
3 rounds for time:
400-m run
1:30 double-unders
40 walking lunges
3 rounds for time:
200-m run
80 single-unders
20 walking lunges
Post-workout:
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
Pre-workout:
EMOM 6:
2 clean grip deadlifts
For time:
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold
– Legs extended on the L-sit hold.
For time:
5 rounds for time:
15 deadlifts (105/155 lb)
:30 hanging L-sit hold
– Knees bent on the L-sit hold.
For time:
5 rounds for time:
15 deadlifts (55/75 lb)
:30 seated leg raise hold
– Knees bent on the leg raise hold.
4 rounds for time:
400-m run
400/500-m row
Same as Rx’d
4 rounds for time:
200-m run
200/250-m row
Post-workout:
Accumulate:
50 GHD hip extensions
EMOM 21:
Minute 1 | DB manmakers (35/50 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
EMOM 21:
Minute 1 | DB manmakers (20/35 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
EMOM 21:
Minute 1 | DB manmakers (10/15 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.