AMRAP x 5 MINUTES
5 Med Ball Deadlift
5 Med Ball Front Squat
10 Bodyweight Reverse Lunges
20 Plank Med Ball Taps
8 ROUNDS FOR TIME
10 Med. Ball Squat Clean
12 Med. Ball Reverse Lunges
14 Med. Ball Plank Rolls
-16:00 Hard Cap-
(Score is Time)
Run 400 easy
3 ROUNDS…
10 push ups
10 squats
10 Sit Ups
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
MAX Renegade Row*
*RR= DB Row R + DB Row L + Push-Up
STATION 2
MAX DB Bent Over Row
STATION 3
MAX DB Front Squat
STATION 4
MAX DB Push Press
5 SETS
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
30 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Wear a vest for full workout.
(Score is Each Set for Time)
3 ROUNDS:
100m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
2 ROUNDS:
10 Arm Haulers
10 DB Tempo Strict Press (31X1)
10 Scap Push Ups
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row
(No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Reps)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
Row or bike for 4 minutes. Rx+ nose breathing only.
Then:
3 Rounds of
10 Air Squats
5 TLLTs
10 Powerball Shots (Light).
Then:
Go over wallball technique – how to catch the ball, where to hold it, do you drop your arms? do you start squatting early to cushion the ball? How far back from the wall do you like?
Try to refine all of that.
For Time:
150 Wall-Ball Shots, 20# / 14#
2 ROUNDS (2 MIN CAP)
5 Bodyweight Kang Squats*
10 Alt. Groiners w/twist
20 Mountain Climbers
*Kang Squat = Goodmorning + squat + Bootstrapper + Finish the goodmorning
Into …
1 ROUND (4 MIN CAP)
1:00 Row
10 Alt. Step-Ups
1:00 Bike
10 Box Jumps w/step down
AMRAP x 7 MINUTES
12/10 Cal. Row
7 Box Jumps
12/10 Cal. Bike
7 Box Jumps
-Rest 2:30-
Repeat!
(Score is Rounds + Reps)
3 ROUNDS:
200m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!
(No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
If you can’t make a 2 minute clock on the run, cut the distance down.
(Score is Reps)
3 QUICK ROUNDS
30 Mountain Climbers
15 Sit-ups
10 DB Curl to Press
5-5-5-5
Tempo Bench Press (2111)
(Score is Weight)
3 ROUNDS
15 DB Bench Press (35/25)|(25/15)
12 DB Renegade Rows*
*1 Rep = Row L + Row R (no push-up)
-into-
100 Sit-ups
-into-
30-20-10**
DBL DB Hang Snatch
**15/12 Cal Bike after each full round.
(Score is Time)
3 ROUNDS
:30 Air Squats
:30 Burpees
:30 Deadlifts
:15 Rest
ON A 12:00 RUNNING CLOCK…
Build to 2RM Power Clean
*Last seen 11/29/19
(Score is Weight)
4 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
1:00 Alt. Groiners
1:00 Deep Squat Hold
Into…(8:00 Cap)
2 Rounds
10 Air Squats Narrow Stance
10 Push Ups
2 Rounds
10 Air Squats Wide Stance
10 RDLs, empty bar
2 Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
KEEP GOING!!!!! YOU ARE GETTING SO STRONG!
4 ROUNDS FOR TIME
75 Double Unders -or- 150 Single Unders
15 Russian KB Swings AHAP
-11:00 Hard Cap-
(Score is Time)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Plank Hold
1:00 Plank Rotations*
*Push-up Plank to Elbow Plank and repeat!
STATION 2
:30 Squat Hold
1:00 Squat Jumps
STATION 3
:30 Hollow Hold
1:00 Sit-Ups
STATION 4
:30 Superman Hold
1:00 Burpees
1 ROUND
4 Up-Downs w/right hand on DB*
:30 Tuck Hold
4 Up-Downs w/left hand on DB
6/6 Single Arm DB Strict Press
Into …
1 ROUND
4 Burpee w/right hand on DB
10 Sit-Ups
4 Burpees w/left hand on DB
6/6 Single Arm DB Push Press
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 6/6 Single Arm DB Burpee
MIN 2 – 12/12 Single Arm DB Push Press
MIN 3 – 18 Sit-Ups
(No Measure)
3 ROUNDS:
200m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!
(No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run/Row
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
If you can’t make a 2 minute clock on the run, cut the distance down.
(Score is Reps)
1. 3 SETS
800m Run
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
2. NOT FOR TIME
1 Mile Jog (EZ Pace)
(No Measure)
1:00 Alt. Groiners
1:00 Bootstraps
Into…(8:00 Cap)
2 Quick Rounds
10 Air Squats Narrow Stance
10 Elbow Punches
2 Quick Rounds
10 Air Squats Wide Stance
10 RDLs
2 Quick Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
FOR LOAD
10RM Back Squat
(Score is Load)
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)
-11:00 Hard Cap-
(Score is Time)
FOR LOAD
12-9-6-3-1-3-6-9-12
Deadlift
-Rest as Needed b/t Sets-
*All reps must be done unbroken with a :01 pause on the ground. No slamming of the bar. Grip must stay on bar the whole time. Build every set to heavy single rep. Then on the way back up the ladder, the second half must be heavier than the first half.
(Score is Heavy Single)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15/12 Cal Row
STATION 2
EMOM
5 Burpees over DB + 7 DB Deadlift
STATION 3
EMOM
15/10 Cal Bike
STATION 4
EMOM
5 Burpees over DB + 7 DB Push Press
2 ROUNDS (6 MIN CAP)
50m Shuttle Run
8 KB Sumo Deadlifts
8 KB Upright High Pulls
5 Scap Push-Ups + 5 Knee Push-Ups
10 Alt. Bodyweight Lunges
EVERY 2:30 FOR 7 SETS
100m Run
15 KB Sumo Deadlift High Pull
10-15 Push-Ups*
MAX Alt. Lunges
*Athletes choose how many Push-Ups they do every set. Stick with the same number every set. Try to complete the push-ups unbroken or 1 break.
(Score is Number of Lunges Each Set)
AMRAP x 5 MINUTES
20 Single Unders
5/5 SA Russian KB Swings
5 Burpees
8-6-6-4
Push Press
(Score is Weight)
3 SETS*
20 Push Press (95/65)|(65/45)
15 Burpees Over Bar
20 Russian KB Swings (70/53)|(53/35)
50 Double Unders
-1:30 Rest b/t Sets-
*Start at a different movement each Set and work through movements in any order.
(Score is Each Round for Time)
E2MOM x 16 MINUTES
MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row*
MIN 3 & 4 — Max Distance HS Walk
*DB Box Step-Overs (50/35)|(24/2)
(Score is Lowest Distance)
2 SETS…
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
7/5 Cal Row
20 Mountain Climbers
5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*
*May progress to Rows in the top of the Push Up as desired by the athlete.
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
ON A 15:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean & Jerk
(Score is Load)
EMOM x 7 MINUTES
3-5 Reps of Power Clean & Jerk (Use Same Load as 10RM)*
*Athlete should choose number of reps they can completely crisply EMOM.
(No Measure)
2 SETS…
100m Run
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
7/5 Cal Row
20 Mountain Climbers
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 Strict DB Press
-Rest 2:00-
AMRAP x 8 MINUTES
Run 200 meters
5 Strict Pull Ups
(Score is Rounds + Reps)
AMRAP x 7min *
Max meter bike
*EMOM 10 jumping sqt, start with squats on 0:00)
Squat to a MB
Show your hips
Full extension of your knees
Jump and separate your feet from the ground
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
1:00 Alt. Groiners
1:00 Deep Squat Hold
Into…(8:00 Cap)
2 Rounds
10 Air Squats Narrow Stance
10 Push Ups
2 Rounds
10 Air Squats Wide Stance
10 RDLs, empty bar
2 Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
Warm Up: 50%-60%-70%x4
Wave 1: 80%x3, 85%x2, 90%x1, 95%x1
Wave 2: 80%x3, 85%x2, 90%x1
4 ROUNDS FOR TIME
75 Double Unders -or- 150 Single Unders
15 Russian KB Swings AHAP
-11:00 Hard Cap-
(Score is Time)
Grab a partner and a Barbell!
2 rounds
P1: AMRAP of…
5 Push-Up to Pike
10 Alt. V-Ups
15 Air Squats
P2
5 Romanian DL
5 Hang Clean
5 Burpees
Max reps last set
IN TEAMS OF 2…
18 ROUNDS FOR TIME
4 Burpees Over the Bar
6 Hang Power Clean (115/75)
100m Run
*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.
(Score is Time)
FOR TIME
100 Sit-Ups*
*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.
(Score is Time)
1 ROUND:
50 Jumping Jacks
5 Inch Worms
5 Up Downs
2 ROUNDS:
25 Single Unders
20 Mt. Climbers
5/5 Single Arm KB Strict Press (light weight)
AMRAP x 14 MINUTES
40 Double-Unders
20 Kettlebell Swings
10 Sit-Ups
*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs
(Score is Rounds + Reps)
2-3 SETS
8/8 Single Leg RDL
10 Arm Haulers (Slow)
12 Calf Raises @32X1*
*Perform on an elevated surface to maximize range of motion.
(No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
200m Row
100m Run
10 Ring Rows
STATION 2
AMRAP
200m Row
100m Run
15 Wall Balls
STATION 3
AMRAP
200m Row
100m Run
20 Russian Twists