“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
“Annie’s On the Run”
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
No classes on Easter Sunday!!!
Be ready to work Monday.
“Doorbell”
AMRAP 18:
21/15 Calorie Row
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)
Strength:
Build to a heavy Clean & Jerk
-Then-
“Grace”
For Time:
30 Clean and Jerks (135/95)
“Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)
10 min EMOM Back Squat
2 Back Squat
-Then-
“Step Down”
3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge
“Tip Toe”
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees
“TNT”
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65
“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)
Strength:
Front Squat
Build to heavy 3
-Then-
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
“Bad Blood”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Row
1 Minute Rest
Strength:
Power Cleans
Build to a heavy 3
-Then-
“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
“Sea Level”
For Time:
2,500/2,000 Meter Row
*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (70/50)
30 Double Unders
“Me Three”
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
50 Double Unders
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
“Rope Swing”
AMRAP 15:
3 Rope Climbs (15′)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
“Rear End”
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Row
15 Push Jerks (135/95)
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Strength:
3 Pos Snatch
Build to a Moderate Complex
-Then-
“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
“Smirnoff”
3 Rounds:
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups
“Rope-a-Dope”
Teams of 3
AMRAP 25:
90/60 Calorie Row
60 Alternating Dumbbell Snatches (50/35)
300 Double Unders
15 Rope Climbs
“Macho Mile”
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
*1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks*
“Helmet Hair”
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups
“Dead Broke”
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
*Rest 5 Minutes*
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
*Rest 5 Minutes*
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
“Inner Tube”
25-20-15-10-5
Power snatches (75/55)
Toes to Bar
Burpees
19.5 Redo
or
“Wall-E”
AMRAP 20:
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
*Switching Arms Every 5 Reps For Push Press*
“Steamroll”
AMRAP 25:
50 Meter Sled Drag (95/65)
100 Meter Med Ball Run
200 Meter Run
Strength
Teams of 3:
12 Minutes to Build to a Heavy 3-Position Power Clean
*One barbell. Score is sum of all three weights. Rest 3 minutes before completing “Party Bus”.
-Then-
“Party Bus”
Teams of 3:
AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.
19.5
For time:
33-27-21-15-9
Thrusters
Chest to Bar
Goat Day
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
“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
