“Bam Bam”
Teams of 3
AMRAP 25:
10/7 Calorie Assault Bike
10 Wallballs (20/14)
10 Shuttle Runs (10 Meters)
Strength:
Thrusters
Build to a heavy 3
-Then-
“Child’s Play”
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders
“Point Break”
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
“Sweat Buckets”
For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike
“Mind Control”
AMRAP 20:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run
“Wow Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)
Strength:
Deadlift
Build to a heavy 5
“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike
“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean and Jerks (135/95)
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatches (115/80)
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)
“BFF”
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Deadlifts 225/155
Strength:
Back Squat
3×5
-Then-
“Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
Strength:
Strict Press
Build to a heavy single
-Then-
“Miracle-Gro”
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)
“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
Strength:
Snatch
Build to a heavy single
-Then-
“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)
70/50 Calorie Assault Bike
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)
“Kelly”
5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
“Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
“Workaholic”
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Strength:
Single Arm Dumbbell Press
5×8
-Then-
“Surfer on Acid”
3 Rounds For Time:
400 Meter Run
21 Burpees
Strength Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
-Then-
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
3 Rounds:
100′ Bear Crawl
20 WallBalls (30/20)
30/21 Calorie Assault Bike
“Mighty Ducks”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)
“Air Conditioning”
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row
Strength:
1 RM Weighted Strict Pull up
“Sleeping Bag”
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Med Ball Run
“Bar Crawl”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
“Fuller Circle”
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike
“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
“Sandy Cheeks”
3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Dumbbell Hang Power Cleans (50/35)
“Thumb War”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Calories
1 Minute Rest
“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (205)
Lateral Barbell Burpees
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
*1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
“Road Trip”
5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders
Strength
Overhead Squat
Build to a heavy single.
-Then-
“Hot Mess”
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike
“T-Rex”
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks
Build in Barbell Weight
“Toon Squad”
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees
“Dead & Company”
For Time:
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar
Cash-Out: 1 Mile Run
“Slam Dunk”
AMRAP 15:
200 Meter Run
25 AbMat Sit-ups
3 Rope Climbs
“Fish Out of Water”
For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)
1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
“Big Bird”
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups
9 Am only
“Smitty”
W/ Partner
3 Rounds
400m Run
40 Power Cleans (95/65)
40 Front Squats (95/65)
40 Push Jerk (95/65)
40 Back Squats (95/65)
40 Burpee over the bar
Finish 3rd round with a 400 m run.
w/ Vest 20/14
“Wallpaper”
5 Rounds:
21/15 Calorie Assault Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups
“Three Stooges”
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
Strength:
Power Clean Complex
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
-Then-
“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
Strength:
Strict Press
Build to a heavy 5
-Then-
“Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders
“Halftime”
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Row
“Cement Truck”
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
Strength:
Thrusters
Build to a heavy set of 10
“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)
“Knee Slapper”
AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row
“Runaway Train”
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike
Directly Into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
“Fortitude”
On the Minute x 20:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees
“Watered Down”
5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge
