3 Rounds:
800 Meter Run
21/15 Calorie
3 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
“Old MacDonald”
5 Rounds:
100 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
20 Pushups
Strength:
Pausing Overhead Squat
Build to a single
-Then-
“Double Jointed”
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
“Sea Horse”
3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees
Strength:
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
-Then-
“Randy Savage”
AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
No Class!!!
“Lynne-sanity”
5 Rounds:
Max Body weight Bench Press
Max Strict Pull-ups
400 Meter Run
“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)
Strength:
Build to a heavy:
Hang Power Clean
Power Clean
-Then-
“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)
“Climbing Annie”
10-20-30-40-50:
Double Unders
AbMat Sit-ups
After Each Set:
Rope Climbs (1-2-3-4-5)
Strength:
Build to a heavy:
1 Rep Pausing Back squat (3 Sec)
1 Back Squat
-Then-
3 Rounds For Time:
30 WallBalls 20/14
20/14 Calorie Bike or Row
10 Single Dumbbell Box Step-ups (Each Side)
Dumbbell: 50/35
Box: 24/20
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
“20.5”
or
“Jack”
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
“Friendsgiving”
AMRAP 20
Team of 2
250 Meter Row
10 Toes to Bar
5 Burpees
Athlete 1 completes full round before athlete 2 starts.
“20.5”
- For Time
- 40 Ring Muscle-Ups
- 80 calorie Row
- 120 Wall Ball Shots (20/14 lb)
- Partition any way
- Time Cap: 20 minutes
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
“My Fitness Pals”
Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest
*Score is Total Bike Calories
Strength:
EMOM 12
3 Power Snatches
-Then-
“High Noon”
AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups
20.4
Or
“Open Concept”
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Meter Row
Strength:
Strict Press
Build to a heavy 3
-Then-
5 Rds
10 Strict Press (75/55)
30 Abmat Situps
“Tip Toe”
For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees
“20.4”
For time:
- 30 box jumps, men 24 in/women 20 in.
- 15 clean and jerks, men 95lb/ 65lb.
- 30 box jumps, men 24 in/20 in.
- 15 clean and jerks, men 135lb/women 85lb.
- 30 box jumps, men 24 in/women 20 in.
- 10 clean and jerks, men 185lb/women 115lb.
- 30 single-leg squats
- 10 clean and jerks, men 225lb/women 145lb.
- 30 single-leg squats
- 5 clean and jerks, men 275lb/women 175lb.
- 30 single-leg squats
- 5 clean and jerks, men 315lb/women 205lb.
Time cap: 20 minutes
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
“Tri Sprint Intervals V2”
4 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds
Strength:
Push Jerk
Build to heavy 3
-Then-
“Bruiser”
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
20.3 Repeat
Or
“9 Volt”
AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
“Wrong Turn”
Teams of 2
AMRAP 25:
12 Front Squats (95/65)
9 Lateral Barbell Burpees
6 Pull-ups
Continuous 400 Meter Med Ball Run (20/14)
Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes
“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
AMRAP 12:
15 Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
“Open Road”
AMRAP 20:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)
-Or-
20.2
AMRAP 20:
4 DB Thrusters (50/35)
6 Toes to Bar
24 Double Unders
“Latitude”
4 Rounds:
1 Minute Strict Pull-ups
1 Minute DB Reverse Lunges
1 Minute Calorie Row
1 Minute Rest
“Relentless”
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups
“20.2”
AMRAP 20:
4 DB Thrusters 50/35
6 Toes to Bar
24 Double Unders
“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)
