AMRAP 14:
60-calorie row
50 toes-to-bars
40 wall-ball shots (14/20 lb)(9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (10/14 lb) (9/10 ft)
30 cleans (65/95 lb)
20 chin-over-bar pull-ups
AMRAP 14:
60 strokes on the rower
50 sit-ups
40 wall-ball shots (6/10 lb) (9/10 ft)
30 cleans (35/45 lb)
20 push-ups
For load:
3-3-3-3-3-3-3
Shoulder press
Same as RX’d
Same as RX’d
Post-workout:
On an 8:00 clock:
Handstand walk practice
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.
Same as RX’d
AMRAP 15:
10 wall-ball shots (8/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12 in)
– Step down from the box.
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (135/225 lb)
For time:
1,600/2,000-meter row
50 alternating single-leg squats to a target
30 hang cleans (105/155 lb)
For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang cleans (55/75 lb)
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
5 rounds for time:
15 push jerks (55/75 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (55/75 lb)
5 rounds for time:
12 push jerks (45/65 lb)
9 ring rows
6 sumo deadlift high pulls (45/65 lb)
For time:
1,600-meter run
800-meter med-ball carry (14/20 lb)
400-meter single-KB carry (35/53 lb)
200-meter double-KB carry (35/53 lb)
For time:
1,600-meter run
800-meter med-ball carry (10/14 lb)
400-meter single-KB carry (20/35 lb)
200-meter double-KB carry (20/35 lb)
For time:
800-meter run
400-meter med-ball carry (6/10 lb)
200-meter single-KB carry (10/15 lb)
100-meter double-KB carry (10/15 lb)
For load:
Power snatch
5-5-5-3-3-3-1-1-1
– Lift every 3:00.
Same as RX’d
Same as RX’d
Pre-workout:
6-5-4-3-2:
Front squats
– Take the bar from the floor
AMRAP 8:
4 front squats (125/185 lb)
3/4 strict pull-ups
AMRAP 8:
4 front squats (95/135 lb)
2/3 strict pull-ups
AMRAP 8:
4 front squats (55/75 lb)
4 ring rows
12 rounds for calories:
:30 row
– Rest :30.
Same as RX’d
Same as RX’d
For time:
100 double-unders
75 hang power cleans (55/75 lb)
50 GHD sit-ups
75 push presses (55/75 lb)
100 double-unders
For time:
2:00 double-under attempts
50 hang power cleans (55/75 lb)
30 GHD sit-ups to parallel
50 push presses (55/75 lb)
2:00 double-under attempts
For time:
100 single-unders
30 hang power cleans (35/45 lb)
30 sit-ups
30 push presses (35/45 lb)
100 single-unders
Pre-workout
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
– Rest ~2:00 between sets.
For time:
2 power cleans (105/155 lb)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans
For time:
2 power cleans (85/115 lb)
30 double-unders
4 power cleans
30 double-unders
6 power cleans
30 double-unders
8 power cleans
30 double-unders
10 power cleans
For time:
2 power cleans (55/75 lb)
30 single-unders
4 power cleans
30 single-unders
6 power cleans
30 single-unders
8 power cleans
30 single-unders
10 power cleans
For time:
30 KB step-ups (53/70 lb) (20 in)
30 toes-to-bars
22/30-calorie row
30 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
For time:
30 KB step-ups (35/53 lb) (20 in)
30 toes-to-bars
22/30-calorie row
15 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
For time:
20 KB step-ups (18/26 lb) (20 in)
20 kipping knee raises
15/20-calorie row
20 pike push-ups
15/20-calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder.
For time:
50-40-30-20-10:
Burpees
– Run 400 meters after each set of burpees.
Same as RX’d
For time:
25-20-15-10-5:
Burpees
– Run 200 meters after each set of burpees.
For load:
3-3-3-3-3-3-3:
Overhead squat
Same as RX’d
For load:
5-5-5-5-5-5-5:
Overhead squat
– Scale to an empty barbell or PVC pipe as needed.
Post-workout:
3 sets for load:
10 snatch-grip bent over rows
Post-workout:
3 sets for load:
10 snatch-grip bent over rows
AMRAP 7:
3-6-9-12… etc.
Thrusters (65/100 lb)
Chest-to-bar pull-ups
AMRAP 7:
3-6-9-12… etc.
Thrusters (55/75 lb)
Kipping pull-ups
AMRAP 7:
3-6-9-12… etc.
Thrusters (35/45 lb)
Jumping chest-to-bar pull-ups
Post-workout:
3 sets:
5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.
Every 3:00 for 7 rounds:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Every 3:00 for 7 rounds:
12 deadlifts (75/115 lb)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Every 3:00 for 5 rounds:
9 deadlifts (35/45 lb)
6 hang power cleans
3 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump
8 rounds for time:
8 alternating DB hang snatches (35/50 lb)
8 box jump-overs (24/30 in)
8 rounds for time:
8 alternating DB hang snatches (20/35 lb)
8 box jump-overs (20/24 in)
8 rounds for time:
8 alternating DB hang snatches (10/15 lb)
8 box step-up overs (12/20 in)
For load:
5-5-5-5-5:
Push press
Same as RX’d
Same as RX’d
Post-workout:
EMOM 6:
:30 handstand walk or shoulder taps
:30 rest
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
KIA 19 December 2007
For time:
21-15-9:
Sumo deadlift high pulls (75/115 lb)
Toes-to-bars
For time:
21-15-9:
Sumo deadlift high pulls (55/75 lb)
Knees-to-elbows
For time:
15-12-9:
Sumo deadlift high pulls (35/45 lb)
Knees-above-hips
Post-workout:
EMOM 10:
5 barbell good mornings