AMRAP 10:
7/10 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.
Same as RX’d
AMRAP 10:
5/7 calories on any machine
3 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.
Post-workout:
Accumulate:
100 hollow rocks
Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.
For load:
Push press
5-5-3-3-3-1-1-1-1-1
Same as RX’d
For load:
Push press
5-5-5-5-5-3-3-3-3-3
BENCHMARK
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
3 rounds for time:
400-m run
21 KB swings (26/44 lb)
6 pull-ups
3 rounds for time:
200-m run
21 KB swings to eye level (18/26 lb)
12 ring rows
Post-workout:
Accumulate:
30 strict pull-ups
3 rounds for time:
40 Russian KB swings (35/53 lb)
20 box jump-overs (20/24 in)
3 rounds for time:
40 Russian KB swings (26/35 lb)
20 box jump-overs (12/20 in)
3 rounds for time:
40 Russian KB swings (18/26 lb)
20 box step-overs (12/20 in)
Post workout:
Accumulate:
200-m single-arm DB overhead carry
– Switch arms as needed.
Every 2:00 for 6 rounds:
2 rope climbs (15 ft)
Max wall-ball shots in remaining time (14/20 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
Every 2:00 for 6 rounds:
2 rope climbs (10 ft)
Max wall-ball shots in remaining time (10/14 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
Every 2:00 for 6 rounds:
6 pull-to-stands
Max wall-ball shots in remaining time (8/10 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
6 sets for load:
3 deadlifts
– Use the same load across all sets.
Same as RX’d
5 sets, not for max load:
5 deadlifts
– Use the same load across all sets. Choose a weight that feels challenging but not maximal.
Post workout:
3 sets:
10 banded deadlifts
10 band pull-aparts
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (75/115 lb)
AMRAP 12:
9 ring dips
12 sumo deadlift high-pulls (65/95 lb)
AMRAP 12:
12 foot-assisted ring dips
12 sumo deadlift high-pulls (45/65 lb)
For time:
2001-m run or row
11 shoulder presses (85/115 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
For time:
2001-m run or row
11 shoulder presses (65/95 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
For time:
1000-m run or row
11 shoulder presses (35/55 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
1000-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
Pre-workout:
EMOM 8:
:10-:20 handstand hold
AMRAP 7:
Max bar muscle-ups
– Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.
Max jumping bar muscle-ups
– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.
AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step-ups (12 in) at the start of each minute including the start of the workout.
5 sets for load:
5 front squats
Same as Rx’d
Same as Rx’d
Post-workout:
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
1:00 V-ups
1:00 sit-ups
– No rest between movements.
– Use a DB held at the shoulders for the weighted sit-ups.
Pre-workout:
EMOM 8:
:20 crossover practice
EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.
EMOM 12:
Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.
EMOM 12:
Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats
Min. 2 | Max-rep single-unders
– Score is total reps.
BENCHMARK
For time:
30 clean and jerks (95/135 lb)
For time:
30 clean and jerks (65/95 lb)
For time:
30 clean and jerks (55/75 lb)
Post-workout:
On a 10:00 clock:
Build to a heavy power clean and push jerk
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