Pre-workout
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.
18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar
18-15-12-9-6-3 reps for time:
Squat cleans (65/95 lb)
Lateral burpees over the bar
12-10-8-6-4-2 reps for time:
Hang squat cleans (35/45 lb)
Lateral up-down bar step-overs
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (25 ft)
– Rest remainder of each round.
– Score is slowest round.
Every 3:00 for 5 rounds:
25 double-unders
20 handstand shoulder taps
– Rest remainder of each round.
– Score is slowest round.
Every 3:00 for 5 rounds:
20 single-unders
10 pike shoulder taps
– Rest remainder of each round.
– Score is slowest round.
5 rounds for time:
20 Russian KB swings (53/70 lb)
400-m run
5 rounds for time:
20 Russian KB swings (35/53 lb)
400-m run
5 rounds for time:
10 Russian KB swings (18/26 lb)
200-m run
For load:
10-10-10-10-10
Bench press
Same as Rx’d
With a light load:
10-10-10-10-10
Bench press
Post-workout
8 sets:
:20 double-unders
:10 rest
Pre-workout
Take 10:00 to build to a heavy 5-rep deadlift
AMRAP 10:
15-calorie row
10 deadlifts (125/185 lb)
AMRAP 10:
15-calorie row
10 deadlifts (95/135 lb)
AMRAP 10:
10-calorie row
10 deadlifts (55/75 lb)
Pre-workout:
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 burpees over the bar
3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 burpees over the bar
3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 burpees over the bar
On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time
On a 10:00 clock:
1,200-m run
Max calories on any machine in the remaining time
On a 10:00 clock:
800-m run
Max calories on any machine in the remaining time
Post-workout:
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks
// BENCHMARK
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
AMRAP 20:
2 low-ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)
AMRAP 8:
150-m row
2 low-ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 low-ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
For load:
3-3-3-3-3-3
Deadlift
Same as RX’d
For load:
5-5-5-5-5-5
Deadlift
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
2 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
35 sit-ups
2 rounds for time:
25 wall-ball shots (6/10 lb) (9/10 ft)
25 sit-ups
Post-workout
On a 10:00 clock:
Low-ring muscle-up transition practice
For load:
3-3-3-3-3-3-3
Back squat
Same as Rx’d
For load:
5-5-5-5-5-5-5
Back squat
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
For time:
500-m row
20 pike push-ups (20/24 in)
500-m row
35 hand-release push-ups
500-m row
50 push-ups
500-m row
For time:
500-m row
20 pike push-ups (floor)
500-m row
25 hand-release push-ups
500-m row
30 push-ups
500-m row
For time:
400-m row
15 DB shoulder presses (15/20 lb)
400-m row
20 hand-release push-ups from the knees
400-m row
25 push-ups from the knees
400-m row
Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (20/35 lb)
1:00 deadlifts (105/155 lb)
– No rest between rounds.
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups (12/20 in)
1:00 deadlifts (65/95 lb)
– No rest between rounds.
Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
AMRAP 20:
15 double-DB front squats (35/50 lb)
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.
AMRAP 20:
15 double-DB front squats (20/35 lb)
30 double-unders
8 banded strict pull-ups
30 handstand shoulder taps
– 2 shoulder taps = 1 rep.
AMRAP 20:
10 double-DB front squats (10/15 lb)
30 single-unders
8 ring rows
30 pike shoulder taps
– 2 shoulder taps = 1 rep.
Pre-workout:
EMOM 10:
1 hang power clean
AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars
AMRAP 10:
5 power cleans (105/155 lb)
10 toes-to-bars
AMRAP 10:
5 power cleans (65/95 lb)
10 hanging knee raises
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb)
3 rounds for time:
15 chest-to-bar pull-ups
10 overhead squats (95/135 lb)
3 rounds for time:
15 jumping chest-to-bar pull-ups
10 overhead squats (45/65 lb)
For time:
100-calorie row
100 box jump-overs (20/24 in)
1,000-m run
For time:
75-calorie row
75 box jump-overs (20/24 in)
800-m run
For time:
60-calorie row
50 box step overs (20/24 in)
800-m run
Post-workout:
8 sets:
:20 double-unders
:10 rest
// BENCHMARK
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
5 rounds of AMRAP 3:
3 power cleans (55/75 lb)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.