For time:
30 deadlifts (155/225 lb)
40 wall-ball shots (14/20 lb) (9/10 ft)
50 KB swings (35/53 lb)
For time:
30 deadlifts (135/185 lb)
40 wall-ball shots (10/14 lb) (9/10 ft)
50 KB swings (26/35 lb)
For time:
20 deadlifts (75/115 lb)
30 wall-ball shots (10/14 lb) (8/9 ft)
40 KB swings (18/26 lb)
Post-workout:
For completion:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed, but not more than 2 times per 200 m.
EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
EMOM 10:
Even: row for max calories
Odd: double-under attempts
Rest 5:00
For time:
1-mile run
EMOM 10:
Even: row for max calories
Odd: 25 single-unders
Rest 5:00
For time:
1,200-m run
Every 2:00 for 30:00:
2 clean and jerks
– Add load every 10:00.
Same as Rx’d
Same as Rx’d
Pre-workout:
6-5-4-3-2:
Front squats
AMRAP 12:
9 pull-ups
3 front squats (95/135 lb)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
AMRAP 12:
6 pull-ups
3 front squats (75/115 lb)
6 pull-ups
6 front squats
6 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
AMRAP 12:
6 jumping pull-ups
3 front squats (55/75 lb)
6 jumping pull-ups
6 front squats
6 jumping pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB box step-up (35/50 lb) (20/24 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB box step-up (20/35 lb) (20/24 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 box step-ups (12 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
BENCHMARK
Gwen
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only. Use the same load for each set.
– Rest as needed between sets.
Same as Rx’d
Same as Rx’d
5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest
Same as Rx’d
Same as Rx’d
Post-workout:
Accumulate:
50 seated leg raises
Pre-workout:
4 sets:
10 med-ball cleans
For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)
For reps:
AMRAP 2:
Knees-to-armpits
– Rest 1:00
AMRAP 4:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
9 box jump-overs (20/24 in)
For reps:
AMRAP 2:
Hanging knee raises
– Rest 1:00
AMRAP 4:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
9 box step-overs (12/20 in)
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of piked push-ups.
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
5 rounds for time with a partner:
400-m run
30 alternating single-leg squats to target (20 in)
– Run together and break up the squats as needed.
5 rounds for time with a partner:
200-m run
20 air squats
– Run together and break up the squats as needed.
Pre-workout:
Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.
3 rounds for time:
15 burpees-to-target (6 in)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.
3 rounds for time:
15 burpees-to-target (6 in)
25 double-unders
15 burpees-to-target
25 crossovers
– Athletes may only use one jump rope.
3 rounds for time:
10 burpees
50 single-unders
10 burpees
50 speed steps
BENCHMARK
For time:
21 thrusters (65/95 lb)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
For time:
21 thrusters (55/75 lb)
1 rope climb
15 thrusters
1 rope climb
9 thrusters
1 rope climb
For time:
21 thrusters (35/45 lb)
3 rope pull-to-stands
15 thrusters
2 rope pull-to-stands
9 thrusters
1 rope pull-to-stand
Post-workout:
Accumulate:
2:00 L-sit hold
– Scale to complete in sets of :15 or more.
Pre-workout
Every 2:00 x 4 sets:
5 box jumps
– Increase the height of the box with each set.
BENCHMARK
For time:
1,600-m run
2,000-m row
1,600-m run
Same as Rx’d
For time:
1,200-m run
1,600-m row
1,200-m run
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
Same as Rx’d
Same as Rx’d
3 rounds for time:
30 GHD sit-ups
30 power snatches (55/75 lb)
3 rounds for time:
20 GHD sit-ups to parallel
30 power snatches (45/55 lb)
3 rounds for time:
20 sit-ups
20 hang power snatches (35/45 lb)
Post-workout:
For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
Rest 5:00, then…
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
Post-workout:
Accumulate:
30 KB Turkish get-ups
Pre-workout:
3 sets:
10 lateral banded monster walks/direction
10 banded good mornings
3 x AMRAP 6:
Run 800 m
Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time.
– Rest 1:00 between AMRAPs.
Same as RX’d
Every 5:00 for 3 rounds:
Run 600 m
Max wall-ball shots (10/14 lb) (9/10 ft) in remaining time.
– Rest 2:00 between rounds.
5 rounds for time:
15 chest-to-bar pull-ups
25-ft handstand walk
5 rounds for time:
10 chest-to-bar pull-ups
1:00 handstand walk attempts
5 rounds for time:
15 jumping chest-to-bar pull-ups
:30 piked/plank shoulder taps
Pre-workout:
EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.
AMRAP 12:
36 double-unders
6 squat cleans (95/135 lb)
AMRAP 12:
36 double-under attempts
6 squat cleans (75/115 lb)
AMRAP 12:
48 single-unders
6 squat cleans (65/95 lb)
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (105/155 lb)
20 overhead squats
5 muscle-ups
For time:
30 burpee box-overs (16/20 in)
20 deadlifts (75/115 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups