“Get There”
For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (50/35)
*Every 2:00: 100m Farmers Carry (50/35)
*Score = Time it takes to complete the workout
“Rattlesnake”
For Time:
15 Squat Cleans
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
Run 200m after each movement
[Barbell: 115/85]
*Score = Time it takes to complete the workout
“Adulting”
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Echo Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)
*Score = The number of rounds and reps completed in 18:00
Cheeky Monkey
Partner Workout
15:00 AMRAP:
50 Double Unders
2 Rope Climbs (15ft)
*The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate
“Poker Face”
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)
*Score = Rounds and reps accumulated. The Run is only a Buy-In.
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups
[Barbell: 135/95]
*All genders = 1500m Row
Score = Time it takes to complete the workout
PART 1: HEAVY DOUBLE POWER SNATCH [12:00]
Power Snatch
2-2-2-2-2
*Increase loads across each set
*If newer, increase reps to 5 at light loads
*Touch & Go
*Score = Log all 5 lifts. Failed attempts count.
[PART 1]
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Power Snatches (115/85)
- Score = Number of power snatches completed at 10:00
“Stud Finder”
AMRAP 16:
1 Wall Walk
8 Overhead Squats (95/65)
2 Wall Walks
8 Overhead Squats (95/65)
3 Wall Walks
8 Overhead Squats (95/65)
*Continue to add 1 Wall Walk every round until 16:00 as passed.
*Every round has 8 Overhead Squats following the Wall Walks.
Birthday Bash
W/ a Partner
4 Rds
17 Cleans 135/95
91 Air Squats
30 Burpees
“Snack Bar”
3 Rounds For Time:
400 Meter Run
10 Power Cleans (155/105)
500/450 Meter Row
10 Push Jerks (155/105)
- Score = Time taken to complete the workout
Front Rack In-Place Lunges
[PART 1 – 0:00-10:00]
“HEAVY DAY”
FOR LOAD:
12-8-6-4-2
*Increase the load across all sets
*Score = Log loads for each round
For Time:
40-30-20
Abmat Sit-ups
Russian Kettlebell Swings (70/53)
Directly into…
30-20-10
Overhead Medicine Ball Sit-ups (14/10)
Empty Barbell Good Mornings (45/35)
“UNFRIENDLY FRAN”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
9 Strict Pull-ups
9 Thrusters (115/85)
- Score = Slowest Round. Log all four round times.
“U CANT TOUCH THIS”
For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run
[Barbell: 225/155]
- Score = Time taken to complete the workou
Beach Ball
AMRAP 20:
40 Wallballs (20/14)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (70/50)
*Score = number of rounds and reps accumulated in 20:00
“Try-To-Sprint Intervals”
AMRAP 3 x 5 Rounds:
20m Sand-Bag Lunge (70/50#)
Max 10m Shuttle Runs in Time Remaining
Rest 1:00
- Score = Total Number of Shuttle Runs Completed
“Press Pause”
For Time:
3 Rounds of “Strict Cindy”
12 Clusters (135/95)
3 Rounds of “Strict Cindy”
9 Clusters (135/95)
3 Rounds of “Strict Cindy”
6 Clusters (135/95)
Rest 2 Minutes
1 Mile Run
- Score = Time it takes to complete the workout
- Include the 2:00 rest in the total score
- 1 Round of “Cindy” – 5 Strict Pull-Ups/10 Push-Ups/15 Air Squats
“The Spins”
For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Double DB Push Press (50/35#)
100 Double Unders
30/24 Calorie Assault Bike
- Score = Time taken to complete the workout
DEADLIFT FOR LOAD:
Set #1: 9 reps
Set #2: 7 reps
Set #3: 5 reps
Set #4: 3 reps
Set #5: 5 reps
Set #6: 7 reps
Set #7: 9 reps
Score = Log the loading for each set
In Teams of 2:
100 Ring Rows (Feet elevated on a box)
Partition as Needed
While one partner works the other holds two kettlebells farmer carry style (70/53)
OHS Complex
Every :90 for 4 sets:
1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom
“Over the Edge”
[PART 2]
5 Rounds For Time:
15 Overhead Squats (95/65)
9 Strict Pull-Ups
9 Burpee Box Jumps (24″/20′)
- Score = Total time is takes to complete the workout
“Alter Ego”
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run
[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run
[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run
[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run
[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run
- Score = Sum total of all 10 rounds
Every :90 for 5 sets:
2 Clean Pulls + 1 Squat Clean
“Ride Like The Wind”
[PART 2]
10 Rounds For Time:
5 Squat Cleans (155/105)
10/7 Calorie Assault Bike
*Score = Time it takes to complete the workout
For Time:
60 Clean and Jerks (135/95)
1 Mile Run (Run together)
20 Rope Climbs or 50 Strict Pull Ups
1 Mile Run (Run together)
100 Burpees (Together)
- Athletes can break up the Clean & Jerk and Rope Climbs reps however they wish in a “you go, I go” format.
- The Runs and Burpees are to be completed together
AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
20 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Wall Balls (20/14)
[Add 10 Wall Balls Per Round]
*Score = Rounds and reps accumulated in 15:00
Part 1.
On a 10:00 clock, every 2:00:
3 Front Squats
- Do 2 warm-up sets before starting the first set
- The class moves together
- Increase load across each new set
- The goal is not to find a new 3 rep max, but to lift something heavy for that day
- Score = heaviest triple completed
- Failed reps count as a set
Part 2
AMRAP 13:
12/9 Calorie Assault Bike
9 DB Push Press (50/35#)
6 Front Squats (175/115)
*Score = number of rounds and reps accumulated in 13:00
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts
200 Meter Run
7 Double Dumbbell Burpee Power Cleans
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks
*Score = Slowest Round. Log all three round times.
Part 1
On an 6:00 clock, every :90 perform:
1 Power Clean + 2 Thrusters
(4 sets)
- Increase loads across the 4 sets
- Score = heaviest load complete
Part 2
For Time:
2,000/1,800 Meter Row
30 Burpee Strict Pull-Up
40 Thrusters (115/85)
*Score = Time it takes to complete the workout
“Moonlight Sonata”
AMRAP 14:
20 Double Kettlebell Front Rack Lunge (35/25)
20 Burpees
20 Ring Rows
- Score = Accumulate as many rounds and reps as possible in 14:00
“Turf Toe”
For Time:
15 Power Clean and Jerks (155/105)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (155/105)
- Score = The time is takes to complete the workou
“Chunky Monkey”
For Time:
9-8-7:
Power Snatches (115/85)
Overhead Squats
30/24 Calorie Assault Bike
6-5-4:
Power Snatches (115/85)
Overhead Squats
30/24 Calorie Assault Bike
3-2-1:
Power Snatches (115/85)
Overhead Squats
- Score = Time is takes to complete the workout
“Peek-a-boo”
For Time:
42-30-18
Reverse Deficit Lunge Steps (in-place)
21-15-9
Strict Ring Dip
42-30-18
MB Overhead Sit-Up (14/10)
*Score = Time it takes to complete the workout
*Reverse Deficit Lunge Steps (in-place) = Stand on a 45# plate (bumper) and lunge backwards
“Run It Back”
On the 4:00 x 6 Rounds:
8 Strict Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run
*Score = Enter times for all rounds. The score is the slowest round.
John Deere
For Time:
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50’s/35’s)
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50’s/35’s)
21-15-9:
Row Calories
Bike Calories
- Score = Time it takes to complete the workout
- Ladies machine calorie conversion = 15/12/9
- Time Cap = 30:00
For Time:
20 Front Squats (115/85)
20 Lateral Barbell Burpees
20 Push Presses (115/85)
20 Lateral Barbell Burpees
20 Thrusters (115/85)
*Score = Time it takes to complete the workout
“Tour De V-Lunge”
5 Rounds For Time:
1000/800m Bike
30 Reverse In-Place Lunges (Step-Back)
20 V-Ups
*Score = Time taken to complete the workout
“Adderall”
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
[Rest 3 Minutes]
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
[Rest 3 Minutes]
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
*Score is total reps completed.
“Bunions”
For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row
*Loading: 135/95
*Score = Time it takes to complete the workout
“Sweat Box”
6 Rds
400m Run
25 Push Ups
For Time:
50 Wall Ball Shots (20/14 to 9/10′ target)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Wall Ball Shots (20/14 to 9/10′ target)
*Score = Time it takes to complete the workout
“Play it again”
AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Bar Muscle-Ups/Burpee Pull Ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike
“Teardrop”
AMRAP 15:
100 Double Unders
75 Air Squats
500/450 Meter Row
*Score = Rounds and Reps
*1 Meter = 1 Rep
“Oh, OHHHHHHHH!?!”
4 Rounds For Time:
15 Ring Dips
21 Russian Kettlebell Swings (70/53#)
200m KB Goblet Carry (70/53#)
*Score = Time it takes to complete the workout
“Chesty Partner Puller”
PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees
*The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 115/75
Round 2 = 135/95
Round 3 = 155/105
Round 4 = 185/125
*Break-up the cals/reps with your partner however you like
*Score = Rounds and reps completed at 25:00
3 Rounds For Time:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
*Score = Time it takes to complete the workout
For Time:
10 Burpee Jumping Pull-Ups, 40 Sit-Ups, 25 DB Strict Press
8 Burpee Jumping Pull-Ups, 30 Sit-Ups, 20 DB Strict Press
6 Burpee Jumping Pull-Ups, 20 Sit-Ups, 15 DB Strict Press
4 Burpee Jumping Pull-Ups, 10 Sit-Ups, 10 DB Strict Press
*Score = Time it takes to complete the workout
“Check In The Box”
AMRAP 18:
Buy-In: 2000/1800m Row
Max Rounds With Time Remaining:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Jump Overs (30″/24″)
*Score = Rounds and Reps
“Pedal Pusher”
On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400m Run
12 Toes-to-Bar
*Score = Slowest Round. Log all five efforts.
“Dirty Laundry”
For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees
*Score = Time it takes to complete the workout
“The Ringer”
AMRAP 12:00
3 Strict Muscle-Up
6 Front Rack Lunges (135/95)
12 GHD Sit-Ups
Score = Total rounds and reps in 12:00
