“5k(AREN)”
5 Rounds:
1k Run
30 Wall Balls (20/14)
[Kilos = 9/6]
*Score = Time it takes to complete the workout
Time Cap: 40 Minutes
On wthe 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
500 Meter Bike
[Kilos = 61/43]
*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
12 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)
[Kilos = 43/29 ]
*Score = Time it takes to complete the workout
4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)
*Score = Time it takes to complete the workout
“Nicknack”
AMRAP 20:
400 Meter Row
Max Unbroken Push Ups
*Score = Total Push Ups
*Should be able to get 5 reps per round
Hang Power Clean
7-7-7-5-5-5-3-3-3
*Score = Sum Total of Heaviest Barbell for 7 + 5 + 3
“Belly Ache”
30-20-10:
Hang Power Cleans (95/65)
AbMat Sit-ups
Step Back Lunges (95/65)
AbMat Sit-ups
[Kilos = 43/29]
*Score = Time it takes to complete the workout
“OH MY TOSH”
[On the 0]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 2]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 6]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 12]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 14]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 18]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 24]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 26]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 30]:
600 Meter Run + 9 Deadlifts (225/155)
[Cap at 36:00]
[Kilos = 102.5/70]
*Record Time For Each Round
*Score Is Sum Total Time of All 9 Rounds
Build to A Heavy 3 Front Squat
[15 Minute Window]
*Score = Heaviest Load
“HEARTACHE”
3 Rounds For Time:
10 Front Squats (185/135)
20 Toes to Bar
50 Double Unders
[Kilos = 84/61]
*Score = Time it takes to complete the workout
“Jack Sparrow”
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees
Directly Into..
150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout
5 Rounds on the 5:00
800 Meter Bike
8 Barbell Bench Press
12 Strict Ring Dips
*Build in weight each round
*Score = Heaviest Barbell Weight
5×3 Heavy Thruster
*Athletes should choose a weight heavier than their “FRANCINE” weight
*Score = Lightest Barbell Weight
“Francine”
10 Rounds For Time:
3 Thrusters (135/95)
3 Strict Chest to Bar Pull Ups
[Kilos = 61/43]
*Score = Time it takes to complete the workout
“Freddy Goes Surfing”
21-15-9:
Kettlebell Swings (70/53)
Burpees
Directly Into…
3 Rounds For Time:
400 Meter Run
21 Burpees
*Score = Time it takes to complete the workout
“Team Player”
[Teams Of 2]
AMRAP 20:
Max Meter Row
Switch After Completing:
20 Box Jumps (24″/20″)
200ft Farmers Carry (50’s/35’s)
[Kilos = 22.5/15]
*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)
“Furiously Fast”
AMRAP 6:
Max Rounds of “DT” (115/85) [Kilos = 52/38]
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- 1 Round of “DT” = 27 Reps
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
*Score = Sum Total Reps For 3 Sets
“Parti Time”
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
Partition However You’d Like
*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.
Strength:
Build to a Heavy Power Snatch
5 sets of on the 2:00
5 – 4 – 3 – 2 – 1
Power Snatch
*Score = Sum Total Load
“Climbing & Climbing”
2-4-6-8-10:
Power Snatches (135/95)
After Each Round:
400 Meter Row
2 Rope Climbs
[Kilos= 61/43]
*Score = Time it takes to complete the workout
“Hit The Deck”
AMRAP20:
100 Meter Bike
15 Double Dumbbell Floor Press (35/20)
12 Double Dumbbell Alternating Plank Rows (35/20)
9 Double Dumbbell Burpee Deadlifts (35/20)
[Kilos = 15/10]
*Score = Rounds + Reps
“Turf & Turf”
[On the 0:00]
3 Rounds:
200 Meter Run
25 Wallballs
[On the 9:00]
3 Rounds:
200 Meter Run
20 Pull-ups
[On the 18:00]
3 Rounds:
200 Meter Run
15 Burpees
[Time Cap = 27:00]
*Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
*If Capped: Put 9:00 As Score For That Round*
“Cannoli”
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts (185/135)
30 Double Unders
15 Hand Release Push Ups
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike
[Kilos = 84/61]
*Score = Time it takes to complete the workout
Bench Press:
10-5-3-1-1-1-3-5-10
*Score = Total Load
“Smoky Mountain”
AMRAP 10:
1 Rope Climb (15′)
10 Air Squats
1 Rope Climb (15′)
20 Air Squats
1 Rope Climbs
30 Air Squats
…
[Add 10 Air Squat Per Round]
*Score = Total Reps
Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps
“Walking On Sunshine”
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (53/35)
25′ Bear Crawl
Rest 4 Minutes Between
- Score Is Total Reps for All 5 Rounds (1 Rep = 25′ Bear Crawl)
Strength:
Push Press
Build to a Heavy Set of 3
“Pick Your Posion”
AMRAP 10:
1 Push Press (95/65)
1 Burpee Box Jumps (24″/20″)
2 Push Press (95/65)
2 Burpee Box Jumps (24″/20″)
3 Push Press (95/65)
3 Burpee Box Jumps (24″/20″)
…
[Continue Adding 1 Rep To Each Movement]
[Kilos = 43/29]
*Score = Rounds + Reps
For Example: If an athlete finishes the round of 10’s and gets 10 push presses into the round of 11’s. . .
Their Score = 10+10
“Horseshoes”
5 Rounds For Time:
12 Toes to Bar
150′ Farmers Carry (50’s/35’s)
21/15 Calorie Assault Bike
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout
“Arms Wide Open”
For Time:
30 Hang Power Snatches (75/55)
30 Double Dumbbell Push Press (50/35)
30 Overhead Squats (75/55)
30 Bar-Facing Burpees
30 Hang Power Snatches (75/55)
[Kilos=
Barbell: 34/25
Dumbbell: 22.5/15]
*Score = Time it takes to complete the workout
“L For Love”
6 Rounds For Time:
1,000 Meter Bike
30 Second Hollow Body Hold
50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)
*Score = Time it takes to complete the workout
[28 Minute Time Cap]
“Sk8ER”
AMRAP 8:
15 Deadlifts (135/95)
12 Box Jump Overs (24″/20″)
9 Push Jerks (135/95)
Rest 4 Minutes
AMRAP 8:
15 Deadlifts (115/85)
12 Box Jump Overs (24″/20″)
9 Push Jerks (115/85)
[Kilos=
Barbell 1: 61/43
Barbell 2: 52/38]
“Double Stuffed”
4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans (50’s/35’s)
[Kilos= 22.5/15 ]
*Score = Time it takes to complete the workout
“Tippy Toes”
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
*Score = Time it takes to complete the workout
“Unjust Burden”
For Time
3 Rounds:
12 Thrusters (95/65)
9 Strict Pull-ups
800 Meter Run
3 Rounds:
9 Thrusters (115/85)
9 Strict Pull-Ups
800 Meter Run
3 Rounds:
6 Thrusters (135/95)
6 Burpee Strict Pull-Ups
800 Meter Run
Score = Time it takes to complete the workout
“All Star Special”
For Time
3 Rounds:
12 Thrusters (95/65)
9 Strict Pull-ups
800 Meter Run
3 Rounds:
9 Thrusters (115/85)
9 Strict Pull-Ups
800 Meter Run
3 Rounds:
6 Thrusters (135/95)
6 Burpee Strict Pull-Ups
800 Meter Run
Score = Time it takes to complete the workout
“The Flip Side”
For Time
3 Rounds:
21 Double Dumbbell Push Press (50/35)
12 Power Snatches (95/65)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)
Score = Time it takes to complete the workout
“Hanging on a moment”
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
Score = Time it takes to complete the workout
“Ball Don’tLie”
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)
Score = Time it takes to complete the workout
“Diamond In The Rough”
For Time
10-8-6-4-2:
Strict Pull-Ups
Hand Release Push-Ups
Double Dumbbell Devil’s Press (50/35)
Double Dumbbell Box Step Overs (24″/20″)
Score = Time it takes to complete the workout
“Boulder Shoulders”
AMRAP 12:
30m Double Dumbbell Overhead Carry (50/35)
90 Double Unders
Score = Total Rounds + Meters & Double Unders in 12:00
“Always Remembered”
[Teams of 2]
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press
Cash-Out: 2977 Meter Row
Score = Time it takes to complete the workout
Break up the work with a partner as needed
“Its Not Over”
[0:00-9:00]
AMRAP 9:**
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)
[Kilos = 52/39]
[9:00-15:00]:
Heavy Single Power Snatch
PART 1: FRONT SQUAT
5-5-5-3-3-3-1-1-1
Score = log loads across all 9 sets
PART 2:” FASTBALL”
1 Round For Time:
400m Run
40 Wall Balls (20/14)
400m Run
Score = Time it takes to complete the workout
“Shiner”
On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)
Score: Slowest round
“Compounding Interest”
For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)
Directly Into..
1 Round of:
30 Overhead Squats (95/65)
100 Double Unders
Score = Time it takes to complete the workout
9 Am Only!!
“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.
“Quagmire”
Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint
*Score: Log all lifts. Score is heaviest set.
“Best Foot Forward”
3 Rounds For Time:
100 Double Unders
15 Strict Pull-Ups
30 Single Dumbbell Box Step-overs
Dumbbell: (50/35)
Box: (24″/20″)
*Score = Time it takes to complete the workout
AMRAP 10:
15/12 Calorie Row
9 Double Dumbbell Strict Presses (50/35)
[Rest 5 Minutes]
AMRAP 10:
15/12 Calorie Row
9 Deadlifts (275/185)
*Score = Sum Total of rounds and reps across both AMRAPs
“Rounding Out”
3 rounds for time of:
Row 500 meters
Run 400 meters
30 Abmat sit-ups
“Gwen and Where”
For Time:
1,000 Meter Erg Bike
15 Unbroken Clean and Jerks
1,000 Meter Erg Bike
12 Unbroken Clean and Jerks
1,000 Meter Erg Bike
9 Unbroken Clean and Jerks
1,000 Meter Erg Bike
Every Additional Break:
15/12 Cal Penalty
Barbell: (115/85)
*Score = Time it takes to complete the workout
“Going Down Swinging”
For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees
*Score = Time it takes to complete the workout
“Bait & Switch”
AMRAP 20:
2 Strict Burpee Pull-Ups
4 Power Snatches (135/95)
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
*Score = Rounds and Reps Completed at 20:00
