“Peek-a-boo”
For Time:
42-30-18
Reverse Deficit Lunge Steps (in-place)
21-15-9
Strict Ring Dip
42-30-18
MB Overhead Sit-Up (14/10)
*Score = Time it takes to complete the workout
*Reverse Deficit Lunge Steps (in-place) = Stand on a 45# plate (bumper) and lunge backwards
“Run It Back”
On the 4:00 x 6 Rounds:
8 Strict Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run
*Score = Enter times for all rounds. The score is the slowest round.
John Deere
For Time:
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50’s/35’s)
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50’s/35’s)
21-15-9:
Row Calories
Bike Calories
For Time:
20 Front Squats (115/85)
20 Lateral Barbell Burpees
20 Push Presses (115/85)
20 Lateral Barbell Burpees
20 Thrusters (115/85)
*Score = Time it takes to complete the workout
“Tour De V-Lunge”
5 Rounds For Time:
1000/800m Bike
30 Reverse In-Place Lunges (Step-Back)
20 V-Ups
*Score = Time taken to complete the workout
“Adderall”
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
[Rest 3 Minutes]
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
[Rest 3 Minutes]
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
*Score is total reps completed.
“Bunions”
For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row
*Loading: 135/95
*Score = Time it takes to complete the workout
“Sweat Box”
6 Rds
400m Run
25 Push Ups
For Time:
50 Wall Ball Shots (20/14 to 9/10′ target)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Wall Ball Shots (20/14 to 9/10′ target)
*Score = Time it takes to complete the workout
“Play it again”
AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Bar Muscle-Ups/Burpee Pull Ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike
“Teardrop”
AMRAP 15:
100 Double Unders
75 Air Squats
500/450 Meter Row
*Score = Rounds and Reps
*1 Meter = 1 Rep
“Oh, OHHHHHHHH!?!”
4 Rounds For Time:
15 Ring Dips
21 Russian Kettlebell Swings (70/53#)
200m KB Goblet Carry (70/53#)
*Score = Time it takes to complete the workout
“Chesty Partner Puller”
PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees
*The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 115/75
Round 2 = 135/95
Round 3 = 155/105
Round 4 = 185/125
*Break-up the cals/reps with your partner however you like
*Score = Rounds and reps completed at 25:00
3 Rounds For Time:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
*Score = Time it takes to complete the workout
For Time:
10 Burpee Jumping Pull-Ups, 40 Sit-Ups, 25 DB Strict Press
8 Burpee Jumping Pull-Ups, 30 Sit-Ups, 20 DB Strict Press
6 Burpee Jumping Pull-Ups, 20 Sit-Ups, 15 DB Strict Press
4 Burpee Jumping Pull-Ups, 10 Sit-Ups, 10 DB Strict Press
*Score = Time it takes to complete the workout
“Check In The Box”
AMRAP 18:
Buy-In: 2000/1800m Row
Max Rounds With Time Remaining:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Jump Overs (30″/24″)
*Score = Rounds and Reps
“Pedal Pusher”
On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400m Run
12 Toes-to-Bar
*Score = Slowest Round. Log all five efforts.
“Dirty Laundry”
For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees
*Score = Time it takes to complete the workout
“Ugly Sweater”
With a partner For Time:
3 Rounds
90/70 Calorie Row
70 Wall Ball Shots (20/14)
50 Power Snatches (75/55)
30 Burpee Box Jumps (24″/20″)
*Score = Total time it takes to complete the workout
“Everything In Moderation”
AMRAP 20:
200m Run
7 Deadlifts (225/155)
7/5 Calorie Assault Bike
*Score = The total amount of rounds and rep accumulated at 20:00
*The Run – 1 meter = 1 Rep
“Heavy Day-Back Squat”
For Load:
3-3-3-3-3-3-3-3-3-3
*Score = Log all 10 sets. Score is the heaviest load completed.
“Let It Burn”
On the 3:00 x 10 Rounds:
15/12 Calorie Row
12/9 Calorie Assault Bike
*Score = Slowest Round. Log all rounds.
9am Only
“Murph”
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-Mile Run
*Start and finish with a 1-Mile run.
*Partition the Pull-ups, Push-ups, and Squats as needed.
*If you’ve got a twenty pound vest or body armor, wear it.
*Score = Total time to complete the workout
“Clip Art”
On the 4:00 x 5 Rounds:
:30 Hollow Hold
30 Abmat Sit ups
In Time Remaining Bike For Calories
*Score = the lowest amount of calories in a round
“Fight The Feeling”
5 Rounds For Reps:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Row
1 Minute Rest
*Score = Log the number of reps for each round. Final score will be the total amount of repetitions.
“Mementoes”
3 Rounds For Time:
36/24 Calorie Assault Bike
24 Toes to Bar
12 Jerks (185/135)
*Score = Time taken to complete the workout
“Coach Thursday”
AMRAP 14:00
2, 4, 6, 8, 10….
Box Jump Over (30/24″)
DB Plank Rows (50/35#)
*Run 200 after every round
*1 Plank Row = In a plank, row right, row left
*This is an ascending ladder rep scheme. Add 2 reps to each movement for each round
*Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2)
*For the Run 1 meter = 1 rep
“Hang In There”
On the 4:00 x 5 Rounds:
50 Double Unders
300/250m Row
10 Hang Squat Cleans (115/85)
*Score = Log all times for each round. Score will be the slowest round.
“#Dead”
AMRAP 15:
10 Deadlifts (225/155)
10 Double Dumbbell Push Presses (50/35#)
10/7 Calorie Assault Bike
*Score = Total number of rounds and reps accumulated at 15:00
“HarRowing”
For Time:
2000m Row
*Every Minute on the Minute Starting on the 0:00; perform 1 Burpee over the Erg, adding a burpee every minute until finished
*Score = Time it takes to complete 2000m
Time Cap: 10 mins
Partner AMRAP 20:
50 Wall Balls (20/14)
40 Box Jumps (24″/20″)
30/24 Calorie Assault Bike
20 Toes to Bar
10 Bar Muscle-ups
“Wide Awake”
For Time:
21-15-9
Power Snatches (95/65)
Chest to Bar Pull-ups
Directly Into…
21-15-9:
Overhead Squats (95/65)
Barbell Facing Burpees
*Score = Time it takes to complete the workout
“Down To Clown”
For Time:
500/400m Row
21 Power Cleans, 21 Push Jerks (135/95)
500/400m Row
15 Power Cleans, 15 Push Jerks (135/95)
500/400m Row
9 Power Cleans, 9 Push Jerks (135/95)
Friendly Dumbbell
800m Run
6 Rounds
25′ Dumbbell Walking Lunge
8 Single Dumbbell Devils Presses
800m Run
“A Thing or Two”
[PART 1 – 0:00-22:00]
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches or Power Snatch (135/95)
*Rest 2 Minutes Between Rounds
“MicroChip”
For Time:
50/35 Calorie Bike
100 Double Unders
1500/1250m Row
100 Double Unders
50/35 Calorie Bike
*Score = Time taken to complete the workout
“Front Loaded”
For Time:
21-18-15-12-9:
Front Squats (115/85)
Kettlebell Swings (53/35)
Lateral Burpees Over Barbell
For Time:
800m Run
“DT”
800m Run
*”DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
For Time:
50 Double Unders, 20 Overhead Squats (135/95)
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 50 Chest to Bar Pull-ups
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 20 Overhead Squats (135/95)
40:00 AMRAP:
2000/1750m Bike
400m Run
200m Double-Dumbbell Front Rack Hold (50/35#)
40 Hand Release Push-Ups
20 Ring Rows
“Frank The Tank”
AMRAP 5:
Buy-In: 50 Wall Ball Shots
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
[Rest 5:00]
AMRAP 5:
Buy-In: 35 Wall Ball Shots
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
[Rest 5:00]
AMRAP 5:
Buy-In: 20 Wall Ball Shots
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
“Meet The Press”
AMRAP 18:
15/12 Calorie Assault Bike
12 Toes to Bar
9 Strict Presses (95/65)
15/12 Calorie Assault Bike
12 Toes to Bar
15 Push Presses (95/65)
15/12 Calorie Assault Bike
12 Toes to Bar
21 Push Jerks (95/65)
Heavy Snatch?OHS Complex
For Load
Every 2:00 for 8:00:
1 Power Snatch + 2 Overhead Squat
*pause at the bottom of the Overhead Squat for :2
“Overrated”
5 Rounds For Time:
7 Power Snatches (115/85)
14 Box Jump Overs (24″/20″)
*Score = time taken to complete the workout
“Peppers”
For Time:
3 x 1 Mile Repeats
(Rest for half the amount of time it took to complete the mile)
AMRAP 30:
50 Double Unders
500m Row
50 Double Unders
5 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
“The Ringer”
AMRAP 12:00
3 Strict Muscle-Up
6 Front Rack Lunges (135/95)
12 GHD Sit-Ups
Score = Total rounds and reps in 12:00
From 0:00-10:00
EMOM 10:00
1 Clean & Jerk
Minutes 1-5 (Warm-Ups)
Minutes 6-10 (Work Sets)
*Score = Log all 5 work sets. Score is heaviest load.
*Rest from 10:00-13:00
@13:00
For Time:
50 Clean and Jerks (135/95)
[Every minute, starting at 0:00 perform: 20 Double-Unders]
*Score = Total time to complete all 50 Clean and Jerks
