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)
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
“Team Tosh Sprint”
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
“30 Rock”
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
Strength:
Back Squat
Build to a heavy 3
-Then-
“Dirty Water”
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
“Russian Roulette”
5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders
“Chips Ahoy”
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups
“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
“Wreck Trek”
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter MedBall Run (20/14)
15 Wallballs (20/14)
200 Meter Run
NO CLASSES!
Strength:
Power Clean
3 Position Power Clean
-Then-
“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)
“Double Fist”
For Time:
500 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
1000 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
500 Meter Row
Dumbbells: (35’s/25’s)
“31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)
*400 Meter Continuous Med Ball Run
“Blockbuster”
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
“Hip Hop”
For Time:
1 Mile Run
Directly Into…
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Strength:
Deadlift
Build to a heavy 6,4,2
-Then-
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups
Strength:
Build to a heavy complex:
1 Power Snatch
1 OHS
1 Squat Snatch
-Then-
“Rocket Power”
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)
“March Madness”
3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)
“Cool Whip”
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
