AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
“No Equipment”
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), 1:20 Rest
Completed with a dumbbell or pack.
Mobility:
1.Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
“No equipment”
On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches
“No equipment”
Spades – Odd-Object Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts- Odd-Object to Shoulder
Flip the deck face down. Draw from the top and do as many reps that are on each card. Go through the entire deck.
“Cindu”
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders
No equipment:
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
Dumbbell – 50/35
On all dumbbell movements, alternate hands every 5 repetitions.
“Three Peat No Equipment”
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Burpees
No Equipment:
5 Rounds For Time:
60 Seal Jumps
40 Sit-Ups
20 Pushups
10 Burpees
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
“Kyle Wise”
122 Burpees for time
“Tic Tac Go”
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
No running Version:
AMRAP 25 minutes:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders
“Garage Fight”
3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
“Garage Fight” No Equipment Version
3 Rounds of 1:00 Minute at Each:
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest
Farm Land
15 min AMRAP
9 strict Pull ups
15 Hand Release Push ups
21 DB or KB swings
or
Farm Land No equipment
AMRAP 15
15 Hand Release Push UPS
18 Bent over Backpack Rows
21 Glute Bridges
“Palace” (No Equipment Version)
AMRAP 6:
2 Odd-Object Reverse Lunges, 20 Lateral Jumps over odd object
4 Odd-Object Reverse Lunges, 20 Lateral Jumps over odd object
6 Odd-Object Reverse Lunges, 20 Lateral Jumps over odd object
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead, 20 Lateral Jumps over odd object
4 Odd-Object Ground to Overhead, 20 Lateral Jumps over odd object
6 Odd-Object Ground to Overhead, 20 Lateral Jumps over odd object
Continue to add (2) Odd-Object Ground to Overhead per round
“Mirror Effect”
On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run
*30 Minute Cap*
or
“Death By Burpees”
On the Minute for AFAP:
“X” Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.
“Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)
“Double Dutch”
5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders
“gooDTime”
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
“Vertigo”
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
…
Continue to Add (10) Reps Until Time
“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
“Six Flags”
Every 3:00 x 6 Rounds:
15/12 Calorie Bike
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
“OverKill”
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
“Clorox”
3 Rounds:
40/30 Calorie Bike
30 Goblet Reverse Lunges (53/35)
20 Power Cleans (95/65)
“Nashville”
AMRAP 25:
25 Front Squats 155/105
25 Burpee Box Jump Overs
25 Chest to Bar
“4 Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
Strength:
Overhead Squats
Build to a set a 3
-Then-
“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups
“Full Circle”
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row
Strength:
Clean and Jerk Complex:
5 Sets:
3-Position Power Clean
3 Push Jerks
-Then-
“Bottom Line”
AMRAP 7:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
…
Increase by 3 Reps Each Round
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch (50/35)
1 Minute Bike
1 Minute Rest
“Sleeveless Sunday”
3 Rounds:
15 Push-ups
100′ Walking Lunge
30 AbMat Sit-ups
100′ Farmers Carry (50’s/35’s)
“Awol”
AMRAP 5:
50/35 Calorie Assault Bike
Max Power Snatches (95)
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Assault Bike
Max Power Clean and Jerks (95)
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Assault Bike
Max Thrusters (95)
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
“Paypal”
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats
Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)
“Turbo Tax”
AMRAP 15:
30/21 Calorie Assault Bike
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)
“Double Jeopardy”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
*Build in Power Snatch Weight*
“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
“Sunday 60”
10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories
Dumbbell: 50/35
“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Strength:
Build to a heavy complex:
1 Power clean
1 Front Squat
1 Push Jerk
-Then-
“Wise Men”
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)
“Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
“Ground Ball”
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
20 Alt Dumbbell Snatches
1 Rope Climb
“Long Haul”
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Box: 24/20
Dumbbell: 50/35
Strength:
Deadlift
Build to a heavy 5
-Then-
“The Undertaker”
AMRAP 13:
60/45 Calorie Assault Bike
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
For Time:
50 Wallballs (20/14)
50 AbMat Sit-ups
100 Double Unders
40 Wallballs (20/14)
40 AbMat Sit-ups
80 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders
“Dead Sea”
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)
No Rest Between Rounds
21-15-9:
Thrusters (95/65)
Pull-ups
“Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Assault Bike
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row
