3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Mountain Climbers
STATION 2
Max DB Swing
STATION 3
Max Air Squat
STATION 4
Max Jump Rope
AMRAP x 6 MINUTES
8/6 Cal Row
8 Burpees
8 DB Curl to Press
30 Mountain Climbers
5-5-5-5-5
Bench Press*
*Increase weight each Set. Keep weight light-moderate.
4 ROUNDS FOR TIME
15/12 Cal Row
15 DB Burpees (35/20)
EMOM x 8 MINUTES
2 Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Rest 4 minutes
FOR TIME
22-16-10
Burpee
Power Clean
Scaled (75/53, lighter or KB swings)
RX+ (135/95)
RX(95/65)
-8:00 Time Cap-
FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
Build in weight as technique allows.
15 Minute AMRAP
30 Wall Balls (20/14)
30 DB Snatch (50/35)
30 Deadlifts (135/93)
AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead
Scaled (45/33 or DBs)
RX+ (95/65)
RX (65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Ideal target height is 6″ above standing reach
OPTIONAL FINISHER
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
Barbell Bicep Curls
Bent Over Row
*For both movements, both arms move at the same time.
3 ROUNDS
4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds)
5 Up-Downs
20 Alt. Shoulder Taps
5 Inch Worms + Tempo Push Up (21×1)*
*:02 descent, :01 pause at the bottom, fast up and :01 pause at the top
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
12 Up-Downs
10 Sit-ups
8 DB Deadlifts
6 Push-Ups
-Rest 3:00-
Repeat!
2-3 SETS
6/6 Single Leg KB RDL
12 Glute Bridge Ups
:30 Glute Bridge Hold
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m…
Rest Remainder
STATION 2
2:00 Max Sit-ups…
Rest 1:00
STATION 3
2:00 Max Box Jump…
Rest 1:00
3 ROUNDS
1:00 Bike (EZ→ Mod → Hard)
8/8 SA RKBS → 10 RKBS → 12 KBS
10 Scap Pull-ups
15 Banded Face Pulls
20 Plank Shoulder Taps
EMOM x 10 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups
FOR TIME
40-30-20-10
Kettlebell Swing (53/35)
5-10-15-20
Pull-ups
12-12-12-12
Cal Bike*
*12/10 Cal Bike
AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead
Scaled (45/33 or DBs)
RX+ (95/65)
RX (65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Ideal target height is 6″ above standing reach
OPTIONAL FINISHER
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
Barbell Bicep Curls
Bent Over Row
*For both movements, both arms move at the same time.
With a partner, trading off as desired:
For Time:
200 Double Unders
800m Run/1000m Row
50 Box Jumps (24/20)
800m Run/1000m Row
50 Jumping Lunges
800m Run/1000m Row
50 Bar-Touch Burpees
Must go in that order. One partner working at a time.
With a 12 minute running clock:
Run 1 mile then in remaining time Max Meters on Rower
Rest to 18 minutes
Then…
12 Minute AMRAP
6 Strict Pull Ups
12 Push Ups
18 Butterfly Sit Ups
Score is meters on first portion. Pull until the end as roll over meters will count.
Score is total reps on second portion.
—-
Scale distance on run to allow at least 2 minutes of rowing. Scale second amrap to be able to do at least 6 rounds.
2 ROUNDS EACH (4 min cap)
P1 (pacer):
10 Air Squats
5 Burpees
5 DBL KB Strict Press
:20 DBL KB Front Rack Hold
P2: Rowing @ Easy Pace
Immediately into …
2 ROUNDS EACH (4 min cap)
P1 (pacer):
10 Jumping Alt. Lunges
5 Push-Ups
5 DBL KB Push Press
:20 DBL KB Front Rack Hold (practice keeping both fists together, like magnets at the middle of the sternum)
P2: Rowing @ Moderate Pace
EMOM x 15 MINUTES
MIN 1 – 14/12 Cal Row
MIN 2 – 12 Alt. KB Front Rack Lunges
MIN 3 – 12 KB Push Press
3 ROUNDS (INCREASING EFFORT)
:40 Run, Row, Bike
10 WB Box Step-overs
10 Wall Ball Deadlifts
10 Wall Ball Thrusters
EMOM x 10 MINUTES
5 Back Squats*
*Increase weight every other round. Keep weight light-moderate.
AMRAP x 12 MINUTES
12 Wall Balls (20/14)
10 DB Hang Power Cleans (35/20)
8 DB Box Step-overs (24/20)
FOR RECOVERY*
10:00 Run
10:00 Bike
8:00 Run
8:00 Bike
4:00 Run
4:00 Bike
*Goal is to maintain same pace throughout entire workout.
AMRAP x 7 MINUTES
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
AMRAP x 5 MINUTES
Squat Clean (185/135)
-Rest 2:00-
AMRAP x 4 MINUTES
Squat Clean (205/145)
-Rest 2:00-
AMRAP x 3 MINUTES
Squat Clean (225/155)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
Max Burpees
STATION 2
Max Wall Sit
(if break, rest as needed and go back to hold)
STATION 3
Max Meter Row
STATION 4
Max Push-up Plank
(if break, rest as needed and go back to hold)
10 Side Bends per side in between sets.
12 Minutes to get as far as possible:
3 rounds of Cindy*
then:
3 Rounds of Strict Pull Up Cindy*
then:
3 Rounds of HSPU Cindy*
then:
3 Round of Strict Pull Up, Strict HSPU Cindy*
Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Strict Pull Up Cindy = 5 Strict Pull Ups, 10 Push Ups, 15 Air Squats
HSPU Cindy = 5 Pull Ups (can kip), 10 HSPU, 15 Air Squats
Strict Pull Up, Strict HSPU Cindy = 5 Strict Pull Ups, 10 Strict HSPU, 15 Air Squats
If you finish all 12 rounds before 12 minutes, you’re done.
Min 1: 12 Alternating DB Split Snatch
Min 2: Cal row
Min 3: Max UB Wall Ball
—-
Scaled – 20/15 or less from hang as needed, 10/8 cal row, light ball
RX – 40/25, 12/10 cal row, 20/14 ball
RX+ – 50/35, 15/12 row, 30/20 ball
Wall Ball shots must be unbroken. As soon as you stop moving or the ball hits the floor, the set is over. In order for the round to count, all other work must be completed.
Pace wisely – this workout really starts in the 4th round.
JAMS JAMS JAMS!!!
https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX
AMRAP x 5 MINUTES*
30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts
10 Shoulder Press
30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts
6 Push-ups
EMOM x 10 MINUTES
5 Push Press*
*Increase weight every other round. Keep weight light-moderate.
EVERY 4:00 FOR 4 SETS
15 Push Press (95/65)
50 Double Unders
12 Burpees
50 Double Unders
2 ROUNDS (6 min. cap)
50m Skip
50m Jog
8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry*
50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)
AMRAP x 12 MINUTES
200m Run
100m DBL DB Farmer Carry (Heavy)
50 Double-Unders
2-3 SETS
10/10 Single Arm DB Bent Over Rows
20 Alt. Penguin Heel Taps
EVERY 1:30 FOR 15 SETS
14/12 Cal Bike
*Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set.
AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar
ON A 20:00 RUNNING CLOCK…
10:00 HS Walk Practice
into…
EMOM x 10 MINUTES
MIN 1 – :45 Max Distance HS Walk*
MIN 2 – :45 Max Muscle-Ups
*In the HS walk, set-up a 25′ course in 5′ increments. If fail within a 5′ increment, go back to the start of that increment.
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Fast Pedal
:30 Slow Pedal
STATION 2
1:00 Max Push-ups
:30 Max Flutter Kicks
STATION 3
1:00 Fast Pedal
:30 Slow Pedal
STATION 4
1:00 Max Push-ups
:30 Max Flutter Kicks
24 Minute AMRAP
8 Power Cleans*
40 Double Unders
400m Row
*Increase weight on cleans each round.
Men’s RX Weights: 135/155/185/205/225/245.
Women’s RX Weights:
83/103/113/123/133/153
If you finish the final round of the final weight you can just stop, you’ve had enough haha.
3 ROUNDS (7 MINUTE CAP)
200m Run
20 Hollow Body Flutter Kicks
12 KB DL
6/6 KB BOR
EMOM x 10 MINUTES
5 Deadlifts*
*Increase weight every other round. Keep weight light-moderate.
FOR TIME
800m Run
21 Deadlifts (135/95)
400m Run
15 Deadlifts (155/105)
200m Run
9 Deadlifts (185/135)