Strength:
Overhead Squats 5×5
“All Over Again”
AMRAP 15:
25 Overhead Squats (75/55)
20 Singe Dumbbell Hang Clean and Jerks (50/35)
15 Toes to Bar
Strength:
Overhead Squats 5×5
“All Over Again”
AMRAP 15:
25 Overhead Squats (75/55)
20 Singe Dumbbell Hang Clean and Jerks (50/35)
15 Toes to Bar
“H(arm)ful”
4 Rounds For Time [30 Minute Cap]:
40/30 Calorie Bike Erg
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunges
“Powerlines”
AMRAP 25:
20 Power Snatches (95/65)
4 Rounds of “Cindy”
800/600 Meter Row
Strength:
Barbell Cycling
On the 1:30 x 6 Sets:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
“One at a Time”
For Time:
30 Burpee Box Jump Overs (24″/20″)
30 Power Clean & Jerks (155/105)
30 Burpee Box Jump Overs (24″/20″)
“Jackpot”
AMRAP 20:
1,000 Meter Bike
50 AbMat Sit-ups
30 Russian Kettlebell Swings (70/53)
“Whatever’s Left”
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters (95/65)
12 Toes to Bar
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters (135/95)
6 Bar Muscle-ups
“Single All the Way”
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches (50/35)
20 Box Jump Overs (24″/20″)
20 Single Dumbbell Hang Clean & Jerks (50/35)
15/12 Cal Bike
“Airborne”
AMRAP 25:
6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
Time Remaining:
Build to Heavy 3-Rep Front Squat
“Mindreader”
AMRAP 20:
400 Meter Bike
7 Power Cleans (115/85)
7 Burpees
Snatch Technique
On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch
AMRAP 9:
3 Power Snatches (95/65)
3 Toes to Bar
6 Power Snatches (95/65)
6 Toes to Bar
9 Power Snatches (95/65)
9 Toes to Bar
…
Add 3 Reps Per Round
“Snake Eyes”
10 Rounds For Time [30 Minute Cap]:
10 Dumbbell Renegade Rows (50’s/35’s)
30 Double Unders
12/9 Cal Echo Bike
“Wise Men”
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
“Burpee Cycling (On the 0:00)
For Time:
50 Burpee Box Jump Overs (24″/20″)
“Pull It Together” (On the 7:00)
AMRAP 13:
600/500 Meter Row
9 Deadlifts (275/185)
12 Single Dumbbell Burpee Box Step-Overs (24″/20″) (50/35)
“Tricycle”
For Time:
Buy-In: 1,000/800 Meter Row
Directly Into…
27-21-15-9:
Kettlebell Swings (53/35)
Pull-ups
Thrusters (75/55)
“Partition Participation Party”
For Time:
200 AbMat Sit-ups
100/75 Calorie Bike
50 Bench Press (135/95)
Partition However You’d Like
“Forty Five”
EMOM x 40 (5 Rounds):
Minutes 1-2: Row or Bike Meters
Minute 3: Strict Press (45/35)
Minute 4: Back Rack Reverse Lunges (45/35)
Minute 5-6: Row or Bike Meters
Minute 7: Side Plank (Right)
Minute 8: Side Plank (Left)
8 am only
9am Double Under Clinic
“Closing Time”
20 Rounds With Partner
30 Double Unders
5 Power Snatches (115/85)
15/12 Cal Row
“Hurts So Good”
AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Box Jump Overs (24″/20″)
30 Overhead Squats (95/65)
30 Toes to Bar
30 Thrusters (95/65)
Gym is Closed
“Flapjack”
For Time:
1,000/800 Meter Row
50 Hand Release Push-ups
30 Deadlifts (225/155)
50 Hand Release Push-ups
1,000/800 Meter Row
HOME GYM
For Time:
100 Step Back Lunges
50 Hand Release Push-ups
30 Double Dumbbell Deadlifts
50 Hand Release Push-ups
100 Step Back Lunges
“9 to 5”
AMRAP 5:
12/9 Calorie Bike
12 Chest to Bar Pull-ups
9 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
9/6 Calorie Bike
9 Chest to Bar Pull-ups
6 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
6/3 Calorie Bike
6 Chest to Bar Pull-ups
3 Front Squats (185/135)
Gym is closed!
HOME GYM
8 Rounds For Time:
8 Double Dumbbell Push Jerks
8 Lateral Burpees Over Dumbbells
Gym closed remainder of the day.
HOME GYM
AMRAP 15:
50 Double Unders
40 AbMat Sit-Ups
30 Goblet Squats
20 Single Dumbbell Alternating Power Snatches
“Empty Nester”
4 Rounds [28 Minutes Total]:
[In a 4-Minute Window]:
8 Rounds:
20 Seconds Barbell Movement (45/35)
10 Seconds Rest
[In a 3-Minute Window]
Pick 1:
400 Meter Run
500 Meter Row
1,000 Meter Bike
Round 1: Front Rack Reverse Lunges
Round 2: Strict Press
Round 3: Front Squats
Round 4: Bent Over Rows
“Taylor Proctor”
Partner
800M Run
24 Rds:
9 Burpees
9 Wallballs
800m Run
Strength:
Snatch:
Build to a heavy single
“One Too Many”
AMRAP 10:
50 Double Unders
10 Power Snatches (95/65)
21 Toes to Bar
50 Double Unders
10 Power Snatches (95/65)
15 Chest to Bar Pull-ups
50 Double Unders
10 Power Snatches (95/65)
9 Strict Pull-ups
“Absolute Value”
3 Rounds:
Partner 1: 1 Minute Bike Calories
Partner 2: 1 Minute Bike Calories
Partner 1: 2 Minute Bike Calories
Partner 2: 2 Minute Bike Calories
Partner 1: 3 Minute Bike Calories
Partner 2: 3 Minute Bike Calories
During 1 Minute Break: 9 Kettlebell Swings (53/35)
During 2 Minute Break: 15 Kettlebell Swings (53/35)
During 3 Minute Break: 21 Kettlebell Swings (53/35)
“Juke Box”
5 Rounds For Time:
15 Deadlifts (155/105)
12 Box Jump Overs (24″/20″)
9 Front Squats (155/105)
“Kickstarter”
AMRAP 20:
30/21 Calorie Bike
20 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Erg
Max Calorie Row
“Cinematic”
AMRAP 20:
5 Strict Press (95/65)
100′ Farmers Carry (50’s/35’s)
15 AbMat Sit-ups
“Round of Applause”
4 Rounds For Time [30 Minute Cap]:
12/9 Calorie Assault Bike
30 Single Dumbbell Power Snatches (50/35)
12/9 Calorie Assault Bike
30 Step-Back Lunges* (50/35)
Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges
“X-Factor”
AMRAP 18:
12 Box Jump Overs (24″/20″)
9 Burpee Pull-ups
“X” Clean and Jerks
Round 1: 15 Clean and Jerks (135/95)
Round 2: 12 Clean and Jerks (155/105)
Round 3: 9 Clean and Jerks (185/135)
Round 4: 6 Clean and Jerks (205/145)
Round 5: 3 Clean and Jerks (225/155)
Strength:
2 Pos Power Snatch
Build to a Heavy Complex in 10 Minutes
“You Complete Me”
TEAMS OF 2
AMRAP 18:
9/7 Calorie Assault Bike
12 Hang Power Snatches (75/55)
15 Push-ups
Alternate Every Station With Partner
“That Escalated Quickly”
For Time:
3 Rounds:
15 Front Squats (95/65)
25 Double Unders
1,000/800 Meter Row
3 Rounds:
12 Thrusters (95/65)
25 Double Unders
1,000/800 Meter Row
3 Rounds:
9 Hang Squat Clean Thrusters (95/65)
25 Double Unders
“Quittin Time”
AMRAP 5:
Buy-In: 30/21 Calorie Bike
Max Rounds With Time Remaining:
12 Deadlifts (225/155)
12 Barbell Facing Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/21 Calorie Bike
Max Rounds With Time Remaining:
8 Deadlifts (275/185)
8 Burpee Box Jumps (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/21 Calorie Bike
Max Rounds With Time Remaining:
4 Deadlifts (315/205)
4 Burpee Box Jump Overs (24″/20″)
Strength:
Back Squats
Every 2 mins x 6
3-3-3-2-2-1
“Devil in Disguise”
AMRAP 14:
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Box Step-ups (50/35) (24″/20″)
10 Toes to Bar
“Hello Darkness”
On the 4:00 x 7 Rounds:
400 Meter Run
20 Kettbell Swings (53/35)
10 Burpee Pull-ups
“Purdy Thirty”
5 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
Strength:
Overhead Squats
Every 2 Minutes x 6 Sets:
Minutes 1-2: 9 Overhead Squats or Front
Minute 3-4: 7 Overhead Squats or Front
Minutes 5-6: 5 Overhead Squats or Front
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats or Front
6 Hang Power Snatches
Barbell: 115/85
“Counting Calories”
AMRAP 20:
[PARTNER 1]
Max Calorie Bike
[PARTNER 2]
2 Rounds:
20 AbMat Sit-ups
10 Push-ups
“4th Down”
AMRAP 4:
24/18 Calorie Row
24 Alternating Dumbbell Snatches (50/35)
24 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row
18 Alternating Dumbbell Snatches
(50/35)
18 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
12 Thrusters (75/55)
Pressing Complex:
Every 2 Minutes x 6 Sets:
3 Push Press
3 Push Jerks
“Uplifting”
AMRAP 10:
3 Box Jump Overs (24″/20″)
3 Toes to Bar
3 Push Jerks (135/95)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
6 Toes to Bar
6 Push Jerks (135/95)
6 Chest to Bar Pull-ups
…
Add 3 Reps Each Round
“Wonderworld”
For Time:
100 Double Unders
21 Power Cleans (155/105)
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans (155/105)
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans (155/105)
9 Bar-Facing Burpees
Strength:
Strict Press
On the 1:30 x 10:
3-3-3-2-2-2-1-1-1-1
“Three For Five”
On the 3:00 x 5 Rounds:
10 Strict Press (95/65)
30 AbMat Sit-ups
Max Calorie Row