Deadlift:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
16 min AMRAP
200m Run
10 Box Jump Overs (24/20)
4 Power Cleans (185/125)
For time:
20/16 Calorie Row
20 V-ups
10-20-30-40-50
Wall Balls (20/14)
Strength:
Bench Press:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
4 sets:
20 Line Facing Burpees
3/2 Rope Climbs OR 15/12 Strict Pull-ups
-rest 1:1 between sets (3 minute max rest)-
2:00 AMRAP:
15 Toes to Bar
10/8 Calorie Echo Bike
Max Power Snatches (95/65)
-rest 2:00 between sets-
*Continue until 50 Power Snatches are completed.
5 Rounds: 20 minute time cap (includes rest time)
5 rounds (each/1:1)
300/250m Bike
250/200m Row
10 Dumbbell Squats (moderate)
15yd Dumbbell Farmer Carry (moderate)
8 Dumbbell Squats (moderate)
15yd Dumbbell Farmer Carry (moderate)
6 Dumbbell Squats (moderate)
Teams of 2
AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
7 Shoulder to Overhead (115/85)
7 Burpees
-3 Min Rest-
AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
5 Shoulder to Overhead (135/95)
5 lateral Burpees Over Bar
-3 Min Rest-
AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
3 Shoulder to Overhead (155/105)
3 Bar Facing Burpees
Score= Rounds+Reps Completed
0:00-4:00
30 Pull-ups
30 Back Squats (135/95)
-rest 2:00 –
6:00-10:00
20 Chest to Bar Pull-ups
20 Back Squats (185/125)
- rest 2:00 –
12:00-16:00
10 Bar Muscle Ups/Burpee Pull Ups
10 Back Squats (225/155)
Deadlift:
2 Deficit Deadlifts x 5 sets @70% of 1RM
Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)
Partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walks
Individual Option:
200m Run
20 Wall Balls (20/14)
2 Wall Walks
200m Run
20 Wall Balls (20/14)
4 Wall Walks
200m Run
20 Wall Balls (20/14)
6 Wall Walks
200m Run
20 Wall Balls (20/14)
8 Wall Walks
100-80-60-40-20
Double Under
20 Toes to Bar after each set
Bench Press:
2 Pause Bench Press x 5 sets @70% of 1RM
2-3 second pause
-Then-
12 Snatch (135/95)
20 Burpee Box Jump Overs (24/20)
12 Snatch (135/95)
@10:00
8 Snatch (155/105)
20 Burpee Box Jump Overs (24/20)
8 Snatch (155/105)
Front Pause Squat:
2 Pause Front Squats x 5 sets @70% of 1RM
Weighted Strict Chin Up (Supinated)
3 Strict Weighted Pull-ups x 5 sets @65% of 1RM
21-18-15-12-9-6
Hang Power Cleans (95/65)
Calorie Bike
(Women Calories: 16-14-12-10-8-6)
20 min AMRAP
For Rounds AND Distance:
P1: 200m Run
10 Dumbbell Box Step Ups (50s/35s)(24/20)
6 Devils Press (50s/35s)
P2: Accumulating max Calories on Bike
*Partners switch each round
*Do not reset the bike when switching
*Run consists of 4 reps (50m = 1 rep)
“Eva Strong”
Partner Workout
5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks (205/135) (split)
400m Run (each, at the same time)
5- Month
24- Day
19- Students who lost their lives
2- Teachers who lost their lives
6 sets:
20/16 Calorie Row
15 Wall Ball (20/14)
10 Box Jumps (30/24)
-rest 1:1 between sets-
Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
Handstand Push-ups (Strict):
5 Sets:
50-60% reps of max reps unbroken
800m Run
-into-
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (185/125)
-into-
800m Run
For Time:
30 V-Ups
5 Wall Walks
30 Overhead Squats (95/65)
20 V-Ups
5 Wall Walks
20 Overhead Squats (115/80)
10 V-Ups
5 Wall Walks
10 Overhead Squats (135/95)
Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
Box Jump:
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep
3 rounds:
22/18 Echo Bike
30 Alternating Dumbbell Snatches (50/35)
Strength:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
- Rest as needed between sets *
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
Then:
For Time:
30 Pull-ups
30 Dumbbell Front Squats (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)
30 Chest to Bar
30 Dumbbell Shoulder to Overhead (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)
3 sets
8 x Shuttle Runs
21 Burpee to Bar (6in target)
6 x Shuttle Runs
15 Burpee to Bar (6in target)
4 x Shuttle Runs
9 Burpee to Bar (6in target)
-4 min rest between sets-
- 1 Shuttle Run = 25ft Down, 25ft Back (50ft total)
Partner Throwdown
Every 5:00 (5 sets)
30 Chest to Bar
25 Box Jumps (30/24)
20 Thrusters (135/95)
*Split all reps as needed
Individual Option:
Every 5:00 (5 sets)
20 Chest to Bar
15 Box Jumps (30/24)
10 Thrusters (135/95)
4 sets:
25/20 Calorie Row
3 Rope Climbs (Or 10 Burpee Pull-ups)
25/20 Calorie Row
-rest 1:1 between sets-
Strength:
-Dead lift
Build to a heavy single
-Max Strict Handstand Push ups/ Push ups
Freedom (RX’d)
Teams of 2
3 sets: (each/1:1)
15/12 Calorie Row
4 155/105 Power Snatch
12/10 Calorie Row
3 155/105 Power Snatch
9/8 Calorie Row
2 155/105 Power Snatch
5 sets:
6 Clean and Jerks (135/95)
10 Burpee Box Jump Overs (24/20)
-rest 1:30 between sets-
Strength:
Bench Press
Build to a heavy single
25/20 Calorie Echo Bike
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
25/20 Calorie Echo Bike
Strength;
Front Squat
-Build to a heavy single
10:00 Amrap:
3-6-9-12-15-18….
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats
Partner Throwdown:
60 Back Squats (135/95)
50 Box Jump Overs (24/20)
40 Strict Handstand Push-ups/Hand Release Push ups
50 Box Jump Overs (24/20)
60 Back Squats (135/95)
-Split reps as needed-
Individual Option:
30 Back Squats (135/95)
25 Box Jump Overs (24/20)
20 Strict Handstand Push-ups
25 Box Jump Overs (24/20)
30 Back Squats (135/95)
100’ Walking Lunge
50 Kettlebell Swings (53/35)
100’ Walking Lunge
40 Kettlebell Swings (53/35)
100’ Walking Lunge
30 Kettlebell Swings (53/35)
100’ Walking Lunge
20 Kettlebell Swings (53/35)
100’ Walking Lunge
10 Kettlebell Swings (53/35)
5 sets (1 Set every 4 Minutes)
50 Double Unders
4 Power Cleans 185/125
50 Double Unders
5 sets:
20 Alternating Dumbbell Snatches (50/35)
10 Burpees over Dumbbell
20 Toes to Bar
-Rest 2:00 between sets-
15:00 AMRAP
2-4-6-8-10…
Row (calories)
Bike (calories)
Burpees
“Murph”
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Weighted Vest- 20/14
5 rounds:
Teams of 2
400m Run (Together)
10 Snatch (165/115)
The Flying Hutchman
3 sets:
15 Toes to Bar
60 Double Unders
15 Bar Facing Burpees
60 Double Unders
10 Strict Pull-ups
-rest 3 minutes between sets-
3 Person Team
7 sets: (each)
200/175m Row
20 Jumping Split Lunges
4 Squat Cleans (185/125)
-rest 1:2 between sets-
Individual Option:
7 sets:
200/175m Row
50 yd sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges)
4 Squat Cleans (185/125)
-complete a set every 5:00-
10 rounds:
15 Wall Balls (20/14)
2 Rope Climbs (Or 8 Burpee Pull-ups)
- See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
“Haley”
Every 3:00 (8 sets)
12/10 Calorie Echo Bike
-rest 45-seconds-
15/12 Calorie Row
-rest remainder of 3 minutes-
Gui
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)
- See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
For Time:
45/36 Cal Row
9 Curtis P Complex(95/65)
35/28 Cal Row
7 Curtis P Complex
25/20 Cal Row
5 Curtis P Complex
15/12 Cal Row
3 Curtis P Complex
1 Curtis P Complex=
1 Power Clean
1 Front Rack Lunge Left
1 Front Rack Lunge Right
1 Push Press
Snatch Complex
5 Sets on the 3:00:
3-Position Power Snatch
3 Overhead Squats
*Score = Heaviest Load
“Overwhelmed”
For Time:
1 Burpee Box Jump Over (24″/20″)
10 Overhead Squats (115/85)
2 Burpee Box Jump Overs (24″/20″)
9 Overhead Squats (115/85)
3 Burpee Box Jump Overs (24″/20″)
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)
7 Overhead Squats (115/85)
5 Burpee Box Jump Overs (24″/20″)
6 Overhead Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
5 Overhead Squats (115/85)
7 Burpee Box Jump Overs (24″/20″)
4 Overhead Squats (115/85)
8 Burpee Box Jump Overs (24″/20″)
3 Overhead Squats (115/85)
9 Burpee Box Jump Overs (24″/20″)
2 Overhead Squats (115/85)
10 Burpee Box Jump Overs (24″/20″)
1 Overhead Squat (115/85)
[Kilos = 52/38]
*Score = Time it takes to complete the workout
“Five Minute Major”
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters
Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]
*Score = Sum Total Rounds + Reps
“Ergalicious”
10 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike
Rest 1 Minute Between Rounds
*Time Cap = 35 Minutes
*Score = Time it takes to complete the workout including rest
5 Rounds on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
*Score = Heaviest Load
“Do It”
For Time:
60 Deadlifts (115/85)
45 Hang Power Cleans (115/85)
30 Push Jerks (115/85)
[Kilos = 52/38]
*Score = Time it takes to complete the workout
“Iron Man”
Partner WOD (Teams of 2)
For Time:
800m Run
8 Rounds of:
40 Dubs
20 Wallballs(20/14)
10 HRPU/HSPU
400m Run
4 Rounds of:
40 Dubs
20 Wallballs
10 HRPU/HSPU
200m Run
2 Rounds of:
40 Dubs
20 Wallballs
10 HRPU/HSPU
*Athletes will complete runs together
*Athletes will alternate rounds, rounds are total not per person
Score= Time to Complete
On the Minute x 10:
1 Snatch
*Score = Heaviest Load
“Snake Eyes”
AMRAP 12:
3 Power Snatches (95/65)
3 Chest to Bar Pull-ups/ Strict Pull ups
3 Box Jumps (30″/24″)
6 Power Snatches (95/65)
6 Chest to Bar Pull-ups/ Strict Pull Ups
6 Box Jumps (30″/24″)
…
Add 3 Reps Each Round
[Kilos = 43/29]
*Score = Rounds + Reps
“Juggernaut”
For Time:
Partition movements & reps as desired
300 Russian KBS(53/35)
200 Ab-Mat Sit-Ups
100 Deadlifts(135/95)
Score=Time to Complete
“Going Nowhere”
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (155/105)
[Kilos = 70/48]
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (135/95)
[Kilos = 61/43]
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (115/85)
[Kilos = 52/38]
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (95/65)
[Kilos = 43/29]
*Score = Sum Total Reps
Build to A Heavy Single Clean & Jerk
*Score = Heaviest Load
“Grace”
For Time:
30 Clean and Jerks (135/95)
[Kilos = 61/43]
*Score = Time it takes to complete the workout
“Threefer”
3 Rounds For Time:
1,000/800 Meter Bike
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
50-ft. Single Dumbbell Overhead Walking Lunges (each arm)
[Kilos = 22.5/15]
*Hang Dumbbell Snatches: Switch hands every 5 reps
*Score = Time it takes to complete the workout
“Typhoon”
5 Rounds For Time:
40/30 Calorie Row
30 AbMat Sit-ups
20 Russian Kettlebell Swings (53/35)
100-ft. Kettlebell Goblet Walking Lunge (53/35)
[Kilos = 24/16]
[35 Minute Time Cap]
*Score = Time it takes to complete the workout
Vette City CrossFit 