“Megalodon”
Teams of 2
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds*
19.4 Redo
or
“Low Key”
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups
“Quarterback”
EMOM x 25:
Minute 1: 12/9 Calorie Row
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
“Mind Blogger”
AMRAP 20:
Team of 2
7 Squat Clean Thrusters (115/80)
200 Meter Run
Full Round then switch
19.4
For time:
3 Rounds
10 Snatches (95/65)
12 bar facing burpees
Rest 3 minutes, then:
3 Rounds
10 Bar Muscle-Ups
12 bar facing burpees
Time Cap: 12 minutes
“Goat Day”
On the Minute x 20:
Even Minute: Movement 1
Odd Minute: Movement 2
Strength:
Back Squat
Build to a Heavy 5
-Then-
“Jacquelyn”
For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar
“Bedtime”
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
19.3
For Time:
200ft. Dumbbell Overhead Walking Lunge (50/35)
50 Dumbbell Box Step-ups (50/35)
50 Strict Handstand Push-ups
200ft. Handstand Walk
10 Minute Cap
-or-
“Cindy”
20 min AMRAP
5 Pull ups
10 Pushups
15 Air Squats
“After Hours”
For Time:
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
60/45 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55)
60/45 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65)
60/45 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80)
60/45 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95)
60/45 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
### Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
### Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
### Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
### Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
### Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
Strength:
Overhead Squat
Build to a Heavy Single
-Then-
“Pins and Needles”
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Row
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
“Adele”
5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest
-Or-
19.2 Again
Strength:
Strict Press
Build to a heavy set of 3
-Then-
“Black Eye”
5 Rounds:
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
“Mercury”
Teams of 3
AMRAP 25:
12/9 Calorie Row
12 Kettlebell Swings (53/35)
9 Burpees
Complete full rounds before switching
19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 Toes to Bar
• 50 Double Unders
• 15 Squat Cleans (135/85)
• 25 Toes to Bar
• 50 Double Unders
• 13 Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 11 Squat Cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 9 Squat Cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 7 Squat Cleans (315/205)
Stop at 20 Minutes.
“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Strength:
3-Position Snatch Complex
Build to a moderate weight.
-Then-
“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)
“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Row
“This One”
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)
or
Repeat 19.1
15 AMRAP
19 Wall Balls
19 Cal Row
“U-Turn”
For Time:
100 Double-Unders, 50 Reverse Lunges, 25 Pushups
80 Double-Unders, 40 Reverse Lunges, 20 Pushups
60 Double-Unders, 30 Reverse Lunges, 15 Pushups
40 Double-Unders, 20 Reverse Lunges, 10 Pushups
20 Double-Unders, 10 Reverse Lunges, 5 Pushups
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
100/70 Calorie Row
70 Clean and Jerks (135/95), 70 Toes to Bar
50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135), 30 Bar Muscle-ups
100/70 Calorie Row
19.1
15 AMRAP
19 Wallballs (20/14)
19 Cal Row
“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
### Practice Option 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
### Practice Option 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
### Practice Option 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
### Cardio Option 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
### Cardio Option 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
“Double Play”
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders
Strength:
Deadlift
Build to a heavy 3
-then-
“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
“Meatball”
For Time:
75 Wallballs
35/25 Calorie Assault Bike
10 Rounds of “Strict Cindy”
“Escape from Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
“Leaps & Bounds”
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs
“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Burpees over Bar
Thrusters (95/65)
“Bloodshot”
5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
Strength:
Push Jerks
Build to a heavy 3
-Then-
“Squeaky Wheel”
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike or Row
10 Push Jerks (165/110)
“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
15/10 Calorie Row
Score is Slowest Round
“Hardball”
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge
“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Calorie Assault Bike or Row
2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
100/70 Calorie Assault Bike or Row
1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
“Twenty-Something”
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups
“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike or Row
Rest 5 Minutes
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike or Row
Rest 5 Minutes
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike or Row
“Double Bubble”
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Strength:
Front Squat
Build to a heavy single
-then-
“Funny Bone”
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
“Over Easy”
For Time:
50/35 Calorie Assault Bike or Row
Directly Into…
3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)
“Wet Floor”
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)
Strength:
Snatch Complex
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch
Record Final Weight
-Then-
“Randy”
For Time:
75 Power Snatches (75/55)
Strength:
Tempo Back Squat
5 sets of 2
7 seconds down, 3 second pause.
-Then-
“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
After Each Round: 30 Double Unders
“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
