3 Position Clean (high hang, Above the knee, Floor)
5×1
Push Jerk 3×1
20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups
At 6:00
15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups
At 12:00
10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups
Cap at 18:00
3 sets
21-15-9
Calorie Row
15-12-9
Burpee Over Rower
-Rest 1:1 between sets-
*Females Calories: 16-12-8
3 position Snatch (High Hang, Above the knee, Floor)
5×1
Overhead Squat 3×1
10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24”/20”)
(KG conv: KB 24/16)
Every 2:00 (10 sets)
10 Dumbbell Shoulder to Overhead Press (50s/35s)
20 Jumping Split Lunges
21-15-9
Calorie Row
Strict Handstand Push Ups
-Rest 1:1-
21-15-9
Calorie Row
Front Squats (95/65)
-Rest 1:1-
21-15-9
Calorie Row
Push Press (95/65)
(KG BB: 43/29)
10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees
(KG conv: HPC 52/36)
Teams of 2
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Power Snatch (155/105)
-rest 3:00 between sets-
(KG conv: WB 9/6, SB 70/45, PS 70/48)
Individual Option:
5 sets:
3:00 Amrap
15 Wall Balls Sit Ups (20/14)
12 Box Jumps (24/20)
Max Power Snatch (155/105)
-rest 3:00 between sets-
(KG conv: WB 9/6, SB 70/45, PS 70/48)
1 Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher than 90%)
For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)
3:00 AMRAP
100m Run Or 8/6 Calorie Bike
20 Double Unders
2 Wall Walks
-rest 2:00-
6:00 AMRAP
200m Run Or 16/13 Calorie Bike
40 Double Unders
4 Wall Walks
-rest 2:00-
9:00 AMRAP
300m Run Or 20/16 Calorie Bike
60 Double Unders
6 Wall Walks
Strength
1 Snatch x 10 sets (Start at 65% and Build, No higher than 90%)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
“Spider Roll”
Every minute (20:00)
200m/175m Row
5×3
3 Position Squat Clean
3×3 Push Jerk
“Spicy Tuna Roll”
14 minute Amrap
200m Run
2 rope climbs (15 ft) or 12 Pull Ups
15 Dumbbell Shoulder to Overhead (50s/35s)
3 Sets
50 Double Unders
15 GHD Sit Ups (Or 15 V-Ups)
10 Burpee Pull Ups
15 GHD Sit Ups (Or 15 V-Ups)
50 Double Unders
-Rest 1:1 between sets-
5×3
3 Position Power Snatch (High Hang, Above The Knee, Floor)
3×2
Overhead Squat
“Rainbow Roll”
3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)
Every 2 minutes:
200/175m Row
8/5 Calorie Bike*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
Round 1: 8/5 cals
Round 2: 10/7 cals
Round 3: 12/9 cals
Round 4: 14/11 cals
Round 5: 16/13 cals
Round 6: 18/15 cals
Round 7: Max Cals
Round 8: Max Cals
“Smitty”
“Smitty”
With a partner for time
3 rounds
Run 400 M
40 Power Clean 95/65
40 Front Squat 95/65
40 Push Jerk 95/65
40 Back Squat 95/65
40 Burpee over the Bar 95/65
then
—Run 400m at the end of 3rd round—
Wear a vest if you have one.
3 rounds
10 Power Cleans (225/155)
800m Run
100m Bear Crawl
100m Walking Lunge
“Jackie Pro”
1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)
Teams of 2
12 min AMRAP
2000/1600m Row
Max GHD’s (Or V-Ups)
-1 min rest-
12 min AMRAP
1 Mile Run Together
Max Burpee Box Jump Overs (24/20))
Individual option:
8 min AMRAP
1000/800m Ski
Max GHD’s (Or V-Ups)
-1 min rest-
8 min AMRAP
1 Mile Run
Max Burpee Box Jump Overs (24/20))
5×3
3 position Squat Clean (High hang, Above Knee, Floor)
Push Jerk 3×3 (75% of 1 rm C&J)
“Cold as you”
10:00 Amrap
3 Deadlifts (275/185)
5 Hand Release Push-ups
7 Toes to Bar
Freedom (RX’d)
From 0:00-2:00 (2 minutes)
Run 200m
Max shoulder to overhead (185/125)
-Rest 1 min-
From 3:00-6:00 (3 minutes)
Run 400m
Max shoulder to overhead (185/125)
-Rest 2 mins-
From 8:00-12:00 (4 minutes)
Run 600m
Max shoulder to overhead (185/125)
-Must Do Accessory
Strict Pull Ups
5 sets
6-10 reps
-5×3
3 Position Power Snatch (High Hang, Above Knee, Floor)
-3×3
Overhead Squat @75% of 1 Rm
“Karen”
150 Wallballs 20/14
2 sets:
10 minute AMRAP
2x25ft Shuttle Run
8 Bench Press (135/95)
12 Toes to Bar
14 Dumbbell Box Step Ups (50/35) (20in box)
“Holleyman”
30 rounds
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)
Teams of 2
8 sets (each/1:1)
500/450m Row
Strength:
Every 1:30 x 5 sets 2 Power Cleans + 1 Push Jerk (@65% of 1RM) 3-2-1-1-1 Front Squat (build up in weight)
12 minute AMRAP
10 Strict Pull-ups
15 V-Ups
10 Box Jump Overs (24/20)
6 sets (Every 4:00)
16/12 Calorie Echo Bike
9 Devil Press (50s/35s)
Partner Workout
12 min amrap:
2000/1600m Row
Max Reps Dumbbell Snatch (50/35)
-1 min rest-
12 min amrap:
2000/1600m Ski
Max Reps GHD (Or V-Ups)
-rest 1 min-
12 min amrap:
120/100 cal Assault Bike
Max Burpee Box Jump Overs (30/24)
Strength:
Every 1:30 x 5 sets 2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) 3×3 Panda Pulls (@70-80% of 1RM)
3 rounds
30 Double Db Squats (50/35)
90 Double Unders
2000/1600m Bike Erg OR 1000/800m Row
30 Burpees to 6 inch target
1500/1200m Bike Erg OR 750/600m Row
20 Burpee Box Jump Overs (24/20)
1000/800m Bike Erg OR 500/400m Row
10 Burpee Box Get Overs (48/42)
500/400m Bike Erg OR 250/200m Row
Teams of 2
For time:
2000/1750m Row
100 Handstand Push-Ups/150 Push ups
25ft. Back-rack walking lunge (155/105) (each)
25ft. Front-rack walking lunge (155/105) (each)
25ft. Overhead walking lunge (155/105) (each)
Individual Option:
For time:
1000/850m Row
50 Handstand Push-Ups
25ft. Back-rack walking lunge (155/105)
25ft. Front-rack walking lunge (155/105)
25ft. Overhead walking lunge (155/105)
5 sets:
3 min AMRAP:
10 Clean and Jerks (135/95)
50 Double Unders
Max Abmat Sit-ups in the remaining time
-1 minute rest between sets-
1600m Run
2000m Row
1600m Run
Strength
1 rm Clean and Jerk
For Time:
50 Kettlebell Swings (53/35)
30 Wall Balls (20/14)
20 Chest to Bars
30 Wall Balls (20/14)
50 Kettlebell Swings (53/35)
Every 10:00 ( 3 sets)
12/10 Calorie Echo Bike
12 Burpee Box Get Overs (30/24)
12/10 Calorie Echo Bike
9 Burpee Box Get Overs (30/24)
12/10 Calorie Echo Bike
6 Burpee Box Get Overs (30/24)
12/10 Calorie Echo Bike
Strength:
1 RM Snatch
10 rounds
10 Dumbbell Shoulder to Overhead (50×2/35×2)
10 Toes to Bar
4 sets:
3 rounds
12/10 Calorie Row
10 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-
Partner Workout:
425/350 Calorie Bike
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired
7 rounds
Minute 1: 20 Wall Balls (20/14)
Minute 2: 12 Handstand Push-ups
Minute 3: 20 Alternating V-ups
Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
-Rest 5 min-
1 set: (each/1:1)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)
Teams of 2
5 sets: (each/1:1)
10/8 Calorie Echo Bike
6 Power Snatch (135/95)
10/8 Calorie Echo Bike
5 Sets
30/24 Calorie Row
20 V-ups
10 Burpee over rower
Rest 3:00 between sets
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
5 Sets (1 set every 3 minutes )
3 Rope Climbs/9 Strict Pull Ups
10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-
Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)
Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)
Every 2:00 (10 sets)
12/10 Calorie Echo Bike
2 Snatch (185/125)
Vette City CrossFit 