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CrossFit 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Christine

3 rounds for time of:
500-meter row
12 bodyweight deadlifts
21 box jumps

♀ 20 in
♂ 20 in

40 KB Swings

40 Knees to Elbow

Run 800 Meters

30 KB Swings

30 Knees to Elbow

Run 800 Meters

20 KB Swings

20 Knees to Elbow

Run 800 Meters

10 KB Swings

10 Knees to Elbow

Run 800 Meters

A hero WOD!

4 RFT:

Run 200 m

11 Thrusters 135/95

Run 200 m

11 Bench Press 135/95

Run 200 m

11 Push Press 135/95

Today’s workout:
4RFT-
10 Thrusters 95/65
15 Cal Bike/Row
10 Pull-ups
800 m Run

Zeus

3RFT

30 Wall Ball Shots

30 SDLHP 75/55

30 Box Jumps

30 Push Press 75/55 (oops we did 65)

30 Calorie Row (we did the bike )

30 Push-ups

10 BW Back Squats

4 RFT:

400 m Sprint

8-6-4-2

KB Thrusters 55/35

Reverse Lunges w/ kB 55/35

KB Swings 55/35

5 RFT-

Run 400 m

5 Strict Pull-ups

4 Power Snatch 125/95

3 OH Squats 125/95

2 Snatch 125/95

50-40-30-20-10

Wall Balls 20/14

KB Thrusters 55/35

Weighted Sit-ups

Run 400 Meters between each set (after 50, 40, 30 and 20)

5 RFT-

5 Squat Cleans 135/105

4 Front Racked Lunges

3 Thrusters

2 Burpees over the Barbell

(Same Barbell throughout)

5 RFT-

Run 400 m

8 Double DB Snatch 40s/20s

16 Wall Balls

8 OH Squats 115/85

27 Calorie Row

27 Thrusters 95/65

15 Abmat Sit-ups

21 Calorie Row

21 Thrusters

15 Abmat Sit-ups

15 Calorie Row

15 Thrusters 95/65

15 Abmat Sit-ups

Run 800 meters

15 Power Snatch 115/75

15 OH Squats 115/75

Run 800 meters

12 Power Snatch

12 OH Squats

Run 800 meters

9 Power Snatch

9 OH Squats

18-15-12-9-6-3
Thrusters 95/65
Pull-ups
Box Jumps

3 RFT:

Run (or row) 400 m.

4 Thruster+Fwd. Front Lunge each leg (lungester) w/ dbs 40s/25s

4 Devil Presses 40s/25s

8 OH Squats 115/85

8 Push Press 115/85

3 RFT:

Run (or row) 400 m.

4 Thruster+Fwd. Front Lunge each leg (lungester) w/ dbs 40s/25s

4 Devil Presses 40s/25s

8 OH Squats 115/85

8 Push Press 115/85

In 30 Minutes:

Run 1.5 Miles

With remaining time-

AMRAP-

11 Pull-ups

7 Hang Squat Cleans

7 Push Press

4 RFT-

6 Power Snatch 135/95

15 T2B

6 Thrusters 135/95

15 Calorie Row

10-9-8-7-6-5-4-3-2-1

Squat Snatch

Clusters

Pull-ups

W/15 Sit-ups between each set

One Barbell – 135/95

50 Thrusters 75/55

40 OH Squats 75/55

30 T2B

20 Front Rack Lunges 75/55

10 HSPU

21-18-15-12-9

Squat Cleans 95/65

Shoulder to OH 95/65

Start each round with 30 Walking lunges and end each round with 7 Pull-ups.

4 RFT-

8 Hang Power Clean and Jerks 95/65

8 Barbell Box Step Ups

Run 400 Meters (treadmill, row, bike option)

5 RFT-
12 Ring Dips
10 OH Squats 95/65
8 C2B Pull-ups
20 Box Jumps

3 RFT:

12 GHD Sit-ups

12 Bench Press 165/125

12 Pull-ups

12 KB Shoulder to OH

10 RFT

Run 100 m

7 kB Swings 50/35

7 Front Squats 135/95

7 Strict Press 95/65 (or dbs)

5 RFT-

10 Alt. KB Snatch Back Lunge L/R

12 Box Jumps

10 Alt. KB Squat Clean Thrusters (single Arm) R/L

Run 400 m

For KB Snatch back you do a single arm kb snatch that goes into a reverse lunge. The KB Squat clean thruster is a single arm kb clean that goes into a thruster.

10-8-6-4-2-4-6-8-10

Bench Press 135/95

Alt. Single Arm Seated DB Press 40/25

Devils Press 40s/25s

Fight Gone Bad

3 Rds of 1 minute with each movement:

Wall Ball Shots 20/14

SDLHP 75/55

Box Jumps

Push Press 75/55

Row for Calories

Rest

Row/Run 800m

21 Box Jumps

15 Pull-ups

9 Front Squats 115/85

Row/Run 800m

21 Box Jumps

15 Pull-ups

9 Front Squats 115/85

Row/Run 800m

10-9-8-7-6-5-4-3-2-1

Thrusters 115/75

DB Deadlifts 50s/35s

Pushups

Standing Tri Extensions w/ DB

10-9-8-7-6-5-4-3-2-1

Thrusters 115/75

DB Deadlifts 50s/35s

Pushups

Standing Tri Extensions w/ DB

3 RFT

Run 800 m

7 Deadlifts 275/185

10 Burpee Pull-ups

14 Single-Arm KB Thrusters 55/35

20 Box Jumps

Rowing is an option.

Karen & Nancy 

5 RFT:

Run 400m

15 OH Squats 95/65

30 Wall Balls

10-9-8-7-6-5-4-3-2-1

Pull-ups

Renegade Rows (Per Arm)

Bulgarian Split Squats (Per Leg)

DB Shoulder Press – Keep non-working arm overhead while completing reps on the other side.

5 RFT-

Run 400 m

1 Heavy Deadlift

3 Heavy Squat Cleans followed by 5 Heavy Jerks

3 Strict Pull-ups

1 Bar Muscle Up or 6 Bench Dips

8 RFT-

8 Double KB One Arm Thrusters 40/25*

8 Pull-ups

8 Push-Ups

* Hold two kbs in the front racked position, squat as you do in a thruster and push your right kB oh as you would in a one arm thruster, squat, press left, and continue alternating until you meet total reps. 

Collin 

6RFT

RUN 400 m

12 Push Press 115/85

12 Box Jumps

12 SDLHP 95/65

For time-

Barbell Weights 135/95

Buy in: One Round DT

10 Curtis P’s (fwd lunge left, fwd lunge right, Push Press)

20 Wall Balls

15 Ring Dips

15 Clean and Jerks

20 Back Squats

20 Wall Balls

15 Ring Dips

15 Clean and Jerks

10 Curtis P’s

Buy Out: One Round DT

10 RFT

Run 100 m

7 kB Swings 50/35

7 Front Squats 135/95

7 Strict Press 95/65 (or dbs)

10-8-6-4-2-4-6-8-10

Bench Press 135/95

Alt. Single Arm Seated DB Press 40/25

Devils Press 40s/25s

10-9-8-7-6-5-4-3-2-1

Hang Squat Cleans

Front Squats

Shoulder to Overhead

95/65

Christine

3 RFT

Row 400 m

12 BW Deadlifts

21 Box Jumps

And

3 RFT

Max Strict Pull-ups

Max Bench Press @ 60% 1RM

Today’s WOD:

20 OH Squats 115/75

20 Front Squats 115/75

20 Back Squats 115/75

Complete all the reps but every time the bar is put down perform 10 Shoulder to OH with the same bar and start the workout with 10 Shoulder to OH.

Benchmark Randy 

75 Power Snatch 75/55

Rest 3 Minutes

6 RFT:

6 Strict Press

9 Push Jerks

12 Bent over Rows

95/65

Rest 3 Minutes

20 Rep Back Squat – Described as “fun” – Find your 20RM Back Squat

6 RFT-

100 Meter Sprint

8 Pull-ups

10 Bench Press 115/85

12 SDLHP 115/85

24 Box Step-Ups (with or w/o weight)

100 Meter Sprint

Rest 2 Mins.

Pheezy

3 RFT-

5 Front Squats 165/115

18 Pull-ups

5 Deadlifts 225/155

18 Toes to Bar

5 Push Jerks 165/115

19 Hand Release Pushups

Sweaty 7

7x7x7

Box Jumps

Ball Slams

Burpees

Back Squats

Pull Ups

Thrusters

Deadlifts

Choose yo own weight.

Tomorrow’s WOD:

4 RFT

40 Sit-ups

30 OH Walking Lunges 35/25 Plates

20 Wall Balls 20/14

10 Bench Press 185/125

Today’s wod:

21-15-9

BW Bench Press

Pull-ups

Power Cleans 135/95

Burpees

And

7 sets of: 1 Snatch 2 OH Squats – Pick a weight that you can maintain optimal form for all the sets.

Today's Wod:
10-9-8-7-6-5-4-3-2-1
KB Swings 55/35
Box Jumps
BB Power Snatch
BB OH Squat

Today's WOD:
5 Rounds for Time:
12 Bench Press 135/95
6 Pull-Ups (Strict, Kipping or Banded)
12 Thrusters
6 Anchored Toes to Bar
Row 400 Meters

8 RFT
8 OH Squats 115/85
8 pull-ups
8 Push Press 115/85
8 KB Swings 50/35

9 RFT:
8 Deadlifts 135/95
6 Hang Power Clean 135/95
5 Front Squats 135/95
4 Shoulder to OH 135/95 (Can be press, push press, or jerk)
Run 400 Meters
Rest 1 Minute 

Every time you drop the bar within a round, perform 3 bar-facing Burpees at the end of the 9 Rounds. i.e drop the bar ten times, perform 30 Burpees at the end.

Run 400 m
10 Clusters 135/95
2 Forward Lunges (same barbell)
Run 400 m
8 Clusters
4 Forward Lunges
Run 400 m
6 Clusters
6 Forward Lunges
Run 400 m
4 Clusters 
8 Forward Lunges
Run 400 m
2 Clusters
10 Forward Lunges

Today's workout:
Run 800 Meters
   3 Rds.
40 Walking Lunges
30 Air Squats
20 Alt. DB Strict Press
10 Push Ups
Run 800 Meters

Today's WOD:
4 Rounds-
Run 200 Meters
11 Thrusters 95/65
Run 200 
11 Push Press 95/65
Run 200
11 Bench Press 95/65

This is such a great workout!  

Daily Abs:
3 Rounds of 12 Reps Each:
Russian Twist per side
V-Ups
Heel Touch

21-15-9
Overhead Squats
Burpees over the barbell
Push-ups

Not enough back squats lately!

3 RFT:
6 Deadlifts
6 High-Pulls
6 Front Squats
6 Push-Jerks
6 Back Squats

One barbell - pick a weight you can get through the reps with little rest in each round.

Roney

4 RFT:
200 Meter Run
11 Thrusters 135/95
200 Meter Run
11 Push Presses 135/95
200 Meter Run
11 Bench Presses 135/95

This workout is so awesome and amazing and hard AF!

21-18-15-12-9-6-3
Begin each round with 15 Sit-Ups
Squat Clean 95/65 (Sorry to do two days in a row...)
Double Unders
Deadlift 185/125
Box Jumps

A cool WOD:
Randy-
75 Power Snatch for Time 75/55 (light and fast)

Rest - you’ll need it

Grace-
30 Clean and Jerks for time 135/95 (harder than it seems)

Rest - you’re dead now

21 Thrusters at 95/65 for time just to finish it off. If you can get your 21 thrusters punching out fast and smooth your Fran will kick ass! 

Airforce 
20 Thrusters 95/65
20 Sumo Deadlift High Pulls 95/65
20 Push Jerks 95/65
20 OH Squats 95/65
20 Front Squats
Every minute on the minute until completion, perform four burpees. This includes beginning with four burpees. So start your timer for one minute intervals.  When the timer starts do four burpees, and in the remaining time within the minute begin your 20 thrusters.  At the minute do 4 burpees and then chip away at the thrusters for the remaining minute.  Repeat until they're done and once they are you'll begin the SDLHP and the other movements.  It's gonna get spicy fast!

Score = Time

T.J.
For time:
185-lb. bench presses, 10 reps 
10 strict pull-ups (Kipping, Banded, Jumping)
135-lb. thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.  So you will do the bench and pull-ups and then as many thrusters as you can.  Once you break on the thrusters you go back and do the bench press and pull-ups and then return to continue chipping away at the thrusters.  You repeat this until you get to 100 thrusters.  It's hard because you want as many thrusters as possible but the pullups and bench press also gas you out!  By the way, a break in the thrusters means you put the bar down or you stand there with it for it too long, which you won't - you'll put it down! haha!

Also, that’s men’s weight.... and you can do Kipping pull-ups, and if needed even scale down to 8/8 on bench and pull-ups, so yeah this wod is really hard is what I’m trying to say.

Today's WOD
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans
Front Squats
Shoulder to Overhead
95/65

Filthy 50 - Gym on Main Style
50 Box Jumps
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Hypers
50 KB Thrusters
50 Burpees
50 DB Hop Overs

Run 800 Meters
10 Front Squats 75/55
10 Push Press
10 Burpees
20 Front Squat
20 Push Press
20 Burpees
10 Front Squats
10 Push Press
10 Burpees
Run 800 Meters

Run 400 meters
21 Thrusters 95/65
21 Pull-ups
21 Box Jumps
Run 400 meters
15 Thrusters
15 Pull-ups
15 Box Jumps
Run 400 meters
9 Thrusters
9 Pull-ups
9 Box Jumps
Run 400 Meters

3RFT
7 Hang Snatches
7 Power Snatches
7 Full Squat Snatches
165/110 (That's heavy!)
And 
7 RFT
3 OH Squats (about 75% of 1RM)
9 Strict Pull-ups
12 Box Jumps

8 RFT
8 OH Squats 115/85
8 Pull-ups (Kipping, Banded, Jumping)
8 Push Press  115/85
8 KB Swings 50/35
 
And
 
4 Rounds
12/Arm Alt. Shoulder Press w/ DBs
12 Standing Tricep Extensions 
12 Front Raises w/ DBs
12 Roman Twists w/ DB

Today’s WOD:
21 DB Thrusters 50s/35s
Run 400m
21 Burpee Box Jump Overs
Run 400m
15 DB Thrusters
Run 400m
15 Burpee Box Jump Overs
Run 400m
9 Thrusters
Run 400m
9 Burpee Box Jump Overs
Run 400m

2 RFT

22 Thrusters 95/65

22 Pull-ups (Kipping, Banded, Jumping)

Rest

2 RFT

22  Deadlifts  225/155

22 Push Press 95/65

Rest

2 RFT

22 T2B

22 Hang Power Snatch 95/65

21-15-9
Deadlift 
Hang Power Snatch
OH Squat
One barbell:  115/75
And
3 RFT
12 Sumo Stance RDL’s (Roman Deadlifts) DBs 50s/35s
24 Russian Twists with a DB
12 Curtsy Lunges with DB in Goblet Hold 50/35 

60 Alternating Lunges
50 Ball Slams 20/14
40 Box Jumps
30 Deadlifts 185/125
20 Power Cleans 185/125
10 Front Squats 185/125

21-15-9
Front Squats 95/65
KB Swings
Pushups
Rest 2 Min.
15-12-9
Thrusters 95/65
KB Swings 
Bench Press 95/65
Rest 2 Min.
9-6-3
Snatch 95/65
KB Swings
Pull-ups

5 RFT:
20 Deadlifts 185/125
20 Alternating DB Snatch 50/35
10 Pull-ups (Kipping, Banded, Jumping)
40 Oh Walking Lunges with Plate 45/25

5 rounds for time of:
10/8 Pull-ups
5 Squat Cleans
10/8 Calorie Bike
5 Squat Cleans
400 m Run

*Weights – R1 = 135/95lb.  R2 = 155/105lb.  R3 = 175/115lb.  R4 = 155/105lb.  R5 = 135/95lb.
(Those weights are really heavy but you can choose a weight and follow the same scheme.)

A hero wod:
“Wood”
5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24/20 in
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Wittman 
7 RFT
15 KB Swings 55/35
15 Power Cleans 95/65
15 Box Jumps

8 RFT-
12/Arm Alt. DB Snatch 50/35
4 Pull-ups and 4 T2B (1 pull-up with 1 toe 2 bar x 4)
24 Alt. Jumping Lunges 
+
7 RFT
14 Alt. DB Sh. Press
7 DB Lateral Raise
14 DB Upright Rows

Metcon-
5 RFT
9 OH Squats 115/85
12 Bench Press 115/85
18 Weighted Lunges
21 Goblet Squats

Metcon
3 RFT:
Run 1000 Meters
15 Thrusters 95/65
15 Power Snatch 95/65 

Today's WOD:
Run 800 Meters
10 Front Squats 75/55
10 Push Press
10 Burpees
20 Front Squat
20 Push Press
20 Burpees
10 Front Squats
10 Push Press
10 Burpees
Run 800 Meters

This would be a fun one to run outside with!  

Run 400 meters
21 Thrusters 95/65
21 Pull-ups
21 Box Jumps
Run 400 meters
15 Thrusters
15 Pull-ups
15 Box Jumps
Run 400 meters
9 Thrusters
9 Pull-ups
9 Box Jumps
Run 400 Meters

Metcon:
5 Rounds for Time (RFT) 
8 KB Swings
16 Walking Lunges 
8 Hanging Knee Tucks 
Run 200 Meters

Start with 1,000 Meter Row!

Then:

20 OH Squats 115/75

20 Front Squats 115/75

20 Back Squats 115/75

Every time the bar is dropped, perform 10 Shoulder to OH, and start the sequence with 10 Shoulder to OH.

Finish with 1,000 Meter Run!

5-29-18

5 RFT: (one Barbell – don’t put it down – except at the start of the clean)

8 Power Snatch 115/85

4 OH Squats 115/85

3 Squat Cleans 115/85

2 Thrusters 115/85

Perform the following between each complex:

200 meter row

10 Jumping Air Squats

10 Box Jumps

4 RFT:

Run 200 m

11 Thrusters 135/95

Run 200 m

11 Bench Press 135/95

Run 200 m

11 Push Press 135/95

21-18-15-12-9

Squat Cleans 95/65

Double Unders

Deadlifts 185/125

Run 400 m. Between each round.

4 RFT:

400 m Sprint

8-6-4-2

KB Thrusters 55/35

Reverse Lunges w/ kB 55/35

KB Swings 55/35

7 RFT:

7 Power Snatch 115/75

7 Ring Dips

7 Thrusters 115/75

Run 200 m.

Zeus

3RFT

30 Wall Ball Shots

30 SDLHP 75/55

30 Box Jumps

30 Push Press 75/55 (oops we did 65)

30 Calorie Row (we did the bike )

30 Push-ups

10 BW Back Squats

In 35 Mins:

Run 2 Miles

Then complete as many rounds as possible of:

6 Power Snatch 115/85

8 Pull-ups

10 Push Press 115/85

100 Meter Sprint

Karen & Nancy

5 RFT:

Run 400m

15 OH Squats 95/65

30 Wallballs

4 RFT:
Run 400 M
5 Cleans 225/185
15 Wall Balls
4 Thrusters 155/105

10-9-8-7-6-5-4-3-2-1

Shoulder to OH 115/85

Snatch 115/85

Strict Pull-ups

Row/Bike 10 Calories between each set or run 200 Meters.

Today’s workout:
4RFT-
10 Thrusters 95/65
15 Cal Bike/Row
10 Pull-ups
800 m Run

6 RFT:

Run 400 m

7 Power Snatch 135/115

7 OH Squats 135/115

7 Push Press 135/115

3 RFT:

20 Box Jumps

15 KB Swings

10 Cal Bike

3 RFT:

15 Back Squats 115/75

12 T2B

9 Shoulder 2 OH 117/75

6 Pull-ups

Alternate a partner row.

And:

1RM Clean and Jerk

The Lion

7 Squat Cleans 165/110

7 Shoulder to OH 165/110

7 Burpee C2B Pull-ups

Rest 2 Mins. between rounds.

Pull-up bar should be six inches above max reach when standing.

5 RFT-

Run 400 m

5 Strict Pull-ups

4 Power Snatch 125/95

3 OH Squats 125/95

2 Snatch 125/95

21-15-9

OH Lunges 135/95

Back Squats 135/95

Box Jumps

Wall Balls

+

Mini Fran

12-9-6

Thrusters 95/65

Pull-ups

Boost post

10 RFT-

1 Power Snatch 135/95

3 OHS

+

5 RFT-

3 Push-up on DBs 45s/25s

6/Arm Renegade Rows

+

3 RFT-

3 Strict Pull-ups

6 Kipping Pull-ups

3RFT

15 Box Jumps

15 OH Squats 115/85

15 Sh2Oh w/DBs 50s/35s

15 Ring Dips

And

21-15-9

Power Snatch 135/95

Curtsy Lunges w/ DBs

10 Power Cleans 155/105

10 Front Squats

10 Shoulder to OH

20 T2B

30 Push-ups

20 T2B

10 Shoulder 2 OH

10 Front Squats

10 Power Cleans

And

3 Rounds of Burnout Reps:

Seated Barbell Tri Extensions

Dumbbell Skull crushers

Single Arm Crossover Tri Extensions

Seated Single Dumbbell Extension

Max weight for max reps each round, decreasing weight each round.

30 OH Walking Lunges 45/25 lb plate

30 Knees to Elbows

30 Sit-ups

30 Calorie Row

30 Sit-Ups

30 Knees to Elbows

30 OH Walking Lunges 45/25 lb plate

And

7 RFT

14 DB Deadlifts 50/35lb DBs

14 Alternating Shoulder Press 50/35lb DBs

4 RFT:

Run/Row 400 m

1 Deadlift 345/245

3 Squat Cleans 185/125

5 Push Jerks 185/125

3 Strict Pull-ups

1 Bar Muscle Up

21 Deadlifts (225/155)

15 T2B

9 GHD Sit-ups

21 T2B

15 GHD Sit-ups

9 Deadlifts

21 GHD Sit-ups

15 Deadlifts

9 T2B

27 Calorie Row

27 Thrusters 95/65

15 Abmat Sit-ups

21 Calorie Row

21 Thrusters

15 Abmat Sit-ups

15 Calorie Row

15 Thrusters 95/65

15 Abmat Sit-ups

5 Min. AMRAP

Ground to Overhead 115/65

+

2RFT

20 Deficit Deadlifts 125/95 (stand on a Bumper plate)

10 T2B

20 Weighted Box Step Ups

10 Snatch 125/95

+

Tabata-

Flutter Kicks

Russian Twists

Spider-Man Planks

Plank Hip Taps

Gwen

For Weight:

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Max Effort 400m Run

Max Effort 400m Row

3 Rds.

10 Single Arm DB Press (R&L)

15 Ring Rows

10 Ring Push-ups

5RFT-

Run 400m

15 OH Squats 115/85

15 Sh2Oh w/DBs 50s/35s

15 Ring Dips

And

21-15-9

Power Snatch 135/95

Curtsy Lunges w/ DBs

DT with 200 Meter spri

nts between each round.

5 RFT-

Run 400 m

8 Double DB Snatch 40s/20s

16 Wall Balls

8 OH Squats 115/85

5 RFT-

5 Squat Cleans 135/105

4 Front Racked Lunges

3 Thrusters

2 Burpees over the Barbell

(Same Barbell throughout)

50-40-30-20-10

Wall Balls 20/14

KB Thrusters 55/35

Weighted Sit-ups

Run 400 Meters between each set (after 50, 40, 30 and 20)

3 RFT-

21 Calorie Row or Bike

18 Lunges

15 Box Jumps

12 Push-ups

9 SDLHP 95/65

6 Front Squats 95/65

3 Snatches 95/65

Run 800 meters

15 Power Snatch 115/75

15 OH Squats 115/75

Run 800 meters

12 Power Snatch

12 OH Squats

Run 800 meters

9 Power Snatch

9 OH Squats

Tommy Mac:

2 RFT-

12 Burpees

12 Thrusters 115/75

12 Burpees

12 Power Snatch

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Power Cleans

12 Burpees

12 OH Squats

10-9-8-7-6-5-4-3-2-1

DB Single Arm Shoulder Press w/ Opposite Arm Held OH Until Working Arm Completes Reps -Switch

Push-ups

Alt. DB Snatch – L/R= 1 Rep

Box Jumps

DBs – 45s/25s

4RFT

Run 400 m

8 Pull-ups

10 Ring Dips

8 Push Press 115/85

10 OH Squats 115/85

21-15-9

OH Lunges 135/95

Back Squats 135/95

Box Jumps

Wall Balls

+

Mini Fran

12-9-6

Thrusters 95/65

7 RFT-
7 Power Snatch 115/75
7 C2B Pull-ups
7 Thrusters 115/75

Run 800 Meters

12 Deadlifts 225/185

12 Alt. DB/KB Snatch 50/35 (use throughout)

12 Single Arm DB/KB Thruster (6 per arm)

Run 400 Meters

24 Box Step-Ups w/ KB/DB

24 Burpees

24 KB Swings

Run 400 Meters

12 Deadlifts 225/185

12 Alt. DB/KB Snatch 50/35

12 Single Arm DB/KB Thruster (6 per arm)

Run 800 Meters

Christine:

3RFT:

Row 500 m

12 BW Deadlifts

21 Box Jumps

30 Back Squats at 75%

30 Abmat Sit-ups

And

4RFT:

Run/Row 400 m

9 Clusters 135/95

6 Power Snatch 135/95

6 OH Squats 135/95

30 Min. AMRAP:

24-18-12-6 (go back up..)

DB Deadlifts 50/35s

Box Jumps

Wall Ball Shots

Bench Press @65-75%

KB Goblet Squats 50/35

Anchored Toes to Bar

Cleans 135/95

18-15-12-9-6-3

Thrusters 75/55

Power Snatch 75/55

Toes to Bar (Anchored option of courrrrrse!)

Box Jumps

7 RFT

8 OH Squats 115/85

8 Alt. DB Power Snatch 50/35

8/leg Box Stepups with DB

8 pushups

Tomorrow’s WOD:

3 RFT:

21 Deadlifts 185/125

15 Pull-ups

9 Front Squats 185/125

+

3 RFT:

21 Bench Press 115/85

15 GHD sit-ups

9 Squat Cleans 115/85

10-9-8-7-6-5-4-3-2-1

Push Press 115/85

Alt. KB Snatch 50/35 (per Arm)

Pushups

Ring Dips

3 RFT-

21 Calorie Row or Bike

18 Lunges

15 Box Jumps

12 Push-ups

9 SDLHP 95/65

6 Front Squats 95/65

3 Snatches 95/65

18-15-12-9-6-3
Thrusters 95/65
Pull-ups
Box Jumps

3 RFT:

Run (or row) 400 m.

4 Thruster+Fwd. Front Lunge each leg (lungester) w/ dbs 40s/25s

4 Devil Presses 40s/25s

8 OH Squats 115/85

8 Push Press 115/85

In 30 Minutes:

Run 1.5 Miles

With remaining time-

AMRAP-

11 Pull-ups

7 Hang Squat Cleans

7 Push Press

3 Rounds

Shuttle Sprints

50 Double Unders

25 Wall Balls

15 KB Swings

10 Pushups

4 RFT-

6 Power Snatch 135/95

15 T2B

6 Thrusters 135/95

15 Calorie Row

3 RFT:

12 GHD Sit-ups

12 Bench Press 165/125

12 Pull-ups

12 KB Shoulder 2 OH

5 RFT

8 Power Snatch 125/95

4 OH Squats 125/95

8 DB Renegade Rows 35s/25s

4 DB Thrusters

Row/Run/Bike 400 m

10-9-8-7-6-5-4-3-2-1

Squat Snatch

Clusters

Pull-ups

W/15 Sit-ups between each set

One Barbell – 135/95

25 Thrusters 95/65

25 Abmat Sit-ups

100 Double Unders

20 Thrusters 95/65

20 Abmat Sit-ups

75 Double Unders

15 Thrusters 95/65

15 Abmat Sit-ups

50 Double Unders

10 Thrusters 95/65

10 Abmat Sit-ups

25 Double Unders

Double Unders always get the heart going!!

9 RFT:

8 Deadlifts 135/95

6 Hang Power Clean 135/95

5 Front Squats 135/95

4 Shoulder to OH 135/95

Every time you drop the bar, perform 3 bar-facing Burpees at the end of the 9 Rounds. i.e drop the bar ten times, perform 30 Burpees at the end.

50 Thrusters 75/55

40 OH Squats 75/55

30 T2B

20 Front Rack Lunges 75/55

10 HSPU

21-18-15-12-9

Squat Cleans 95/65

Shoulder to OH 95/65

Start each round with 30 Walking lunges and end each round with 7 Pull-ups.

19.1

15 Min AMRAP

19 Cal Row

19 Wall Balls

And

3 Rounds not for time:

7 Bench Press

5 Strict Pull-ups

7 DB Deadlifts

4 RFT-

8 Hang Power Clean and Jerks 95/65

8 Barbell Box Step Ups

Run 400 Meters (treadmill, row, bike option)

5 RFT-
12 Ring Dips
10 OH Squats 95/65
8 C2B Pull-ups
20 Box Jumps

Run 400 m

10 Clusters 135/95

2 Forward Front Racked Lunges (same Barbell)

Run 400

8 Clusters

4 Forward Lunges

Run 400

6 Clusters

6 Forward Lunges

Run 400

4 Clusters

8 Forward Lunges

Run 400

2 Clusters

10 Forward Lunges

Row/Run 800m

21 Box Jumps

15 Pull-ups

9 Front Squats 115/85

Row/Run 800m

21 Box Jumps

15 Pull-ups

9 Front Squats 115/85

Row/Run 800m

10-9-8-7-6-5-4-3-2-1

Thrusters 115/75

DB Deadlifts 50s/35s

Pushups

Standing Tri Extensions w/ DB

3 RFT:

12 GHD Sit-ups

12 Bench Press 165/125

12 Pull-ups

12 KB Shoulder to OH

Karen & Nancy

5 RFT:

Run 400m

15 OH Squats 95/65

30 Wall Balls

10-9-8-7-6-5-4-3-2-1

Pull-ups

Renegade Rows (Per Arm)

Bulgarian Split Squats (Per Leg)

DB Shoulder Press – Keep non-working arm overhead while completing reps on the other side.

3 RFT

Run 800 m

7 Deadlifts 275/185

10 Burpee Pull-ups

14 Single-Arm KB Thrusters 55/35

20 Box Jumps

5 RFT-

Run 400 m

1 Heavy Deadlift

3 Heavy Squat Cleans followed by 5 Heavy Jerks

3 Strict Pull-ups

1 Bar Muscle Up

Collin

6RFT

RUN 400 m

12 Push Press 115/85

12 Box Jumps

12 SDLHP 95/65

Run 400 m

5 RFT

4 Squat Cleans 185/135

3 Push Jerks 185/135

2 Strict Pull-ups

Run 400 m

4 RFT

15 Knees to Elbow

30 Mountain Climbers

Run 400 m

3 RFT

12 Power Snatch 125/95

6 OH Squats 125/95

Run 400 m

For time-

Barbell Weights 135/95

Buy in: One Round DT

10 Curtis P’s (fwd lunge left, fwd lunge right, Push Press)

20 Wall Balls

15 Ring Dips

15 Clean and Jerks

20 Back Squats

20 Wall Balls

15 Ring Dips

15 Clean and Jerks

10 Curtis P’s

Buy Out: One Round DT with same barbell – 9 deadlifts, 6 hang cleans, 3 jerks

10 RFT

Run 100 m

7 kB Swings 50/35

7 Front Squats 135/95

7 Strict Press 95/65 (or dbs)

5 RFT-

10 Alt. KB Snatch Back Lunge L/R

12 Box Jumps

10 Alt. KB Squat Clean Thrusters (single Arm) R/L

Run 400 m

For KB Snatch back you do a single arm kb snatch that goes into a reverse lunge. The KB Squat clean thruster is a single arm kb clean that goes into a thruster.

10-8-6-4-2-4-6-8-10

Bench Press 135/95

Alt. Single Arm Seated DB Press 40/25

Devils Press 40s/25s

Fight Gone Bad

3 Rds of 1 minute with each movement:

Wall Ball Shots 20/14

SDLHP 75/55

Box Jumps

Push Press 75/55

Row for Calories

Rest

Row/Run 800m

21 Box Jumps

15 Pull-ups

9 Front Squats 115/85

Row/Run 800m

21 Box Jumps

15 Pull-ups

9 Front Squats 115/85

Row/Run 800m

10-9-8-7-6-5-4-3-2-1

Thrusters 115/75

DB Deadlifts 50s/35s

Pushups

Standing Tri Extensions w/ DB

3 RFT

Run 800 m

7 Deadlifts 275/185

10 Burpee Pull-ups

14 Single-Arm KB Thrusters 55/35

20 Box Jumps

Rowing is an option.

Karen & Nancy

5 RFT:

Run 400m

15 OH Squats 95/65

30 Wall Balls

10-9-8-7-6-5-4-3-2-1

Pull-ups

Renegade Rows (Per Arm)

Bulgarian Split Squats (Per Leg)

DB Shoulder Press – Keep non-working arm overhead while completing reps on the other side.

5 RFT-

Run 400 m

1 Heavy Deadlift

3 Heavy Squat Cleans followed by 5 Heavy Jerks

3 Strict Pull-ups

1 Bar Muscle Up

12 Days of Christmas

Just like the song… 1, 2-1, 3-2-1, 4-3-2-1, etc.

1 SDLHP 75/55

2 Thrusters

3 Push Press

4 Power Cleans

5 Power Snatch

6 KB Swings

7 Pull-ups

8 Knees to Elbows

9 Box Jumps

10 Push ups

11 Burpees

12 OH Walking Lunges 45/25 lb. Plate

8 RFT-

8 Double KB One Arm Thrusters 40/25*

8 Pull-ups

8 Push-Ups

* Hold two kbs in the front racked position, squat as you do in a thruster and push your right kB oh as you would in a one arm thruster, squat, press left, and continue alternating until you meet total reps.

Collin

6RFT

RUN 400 m

12 Push Press 115/85

12 Box Jumps

12 SDLHP 95/65

Run 400 m

5 RFT

4 Squat Cleans 185/135

3 Push Jerks 185/135

2 Strict Pull-ups

Run 400 m

4 RFT

15 Knees to Elbow

30 Mountain Climbers

Run 400 m

3 RFT

12 Power Snatch 125/95

6 OH Squats 125/95

Run 400 m

For time-

Barbell Weights 135/95

Buy in: One Round DT

10 Curtis P’s (fwd lunge left, fwd lunge right, Push Press)

20 Wall Balls

15 Ring Dips

15 Clean and Jerks

20 Back Squats

20 Wall Balls

15 Ring Dips

15 Clean and Jerks

10 Curtis P’s

Buy Out: One Round DT

10 RFT

Run 100 m

7 kB Swings 50/35

7 Front Squats 135/95

7 Strict Press 95/65 (or dbs)

10-8-6-4-2-4-6-8-10

Bench Press 135/95

Alt. Single Arm Seated DB Press 40/25

Devils Press 40s/25s

Shane

25 Deadlifts 155/105

400 m Run

10 Strict Pull-ups

10 Clean and Jerks 155/105

800 m Run

10 Strict Pull-ups

10 Clean and Jerks 155/105

10 Strict Pull-ups

800 m Run

10 Clean and Jerks 155/105

10 Strict Pull-ups

400 m Run

25 Deadlifts 155/105

Fight Gone Bad

3 Rds of 1 minute with each movement:

Wall Ball Shots 20/14

SDLHP 75/55

Box Jumps

Push Press 75/55

Row for Calories

Rest

Back Squat

5×3 Building and 1 RM

Then

Christine

3 RFT

Row 400 m

12 BW Deadlifts

21 Box Jumps

And

3 RFT

Max Strict Pull-ups

Max Bench Press @ 60% 1RM

3 RFT-

7 Hang Squat Cleans 165/110

7 Burpee Box Jumps

Rest 3 Mins

4 RFT-

9 Front Squats 165/110

9 Bar Over Burpees

Rest 3 Mins

5 RFT-

11 Deadlifts 165/110

11 Box Jumps

2 RFT

30 Thrusters 95/65

20 Bar Facing Burpees

30 Wall Balls 20/14

And

10 Squat Cleans at 50%

8 Squat Cleans at 60%

6 Squat Cleans at 70%

4 Squat Cleans at 80%

2 Squat Cleans at 90%

10-9-8-7-6-5-4-3-2-1

Hang Squat Cleans

Front Squats

Shoulder to Overhead

95/65

Today’s wod:

2 RFT

22 Thrusters 95/65

22 Pull-ups

Rest

2 RFT

22 Deadlifts 225/155

22 Push Press 95/65

Rest

2 RFT

22 T2B

22 Hang Power Snatch 95/65

3 RFT

50 Box Jumps

40/30 Cal Row

30 KB Swings 50/35

20/16 Cal Bike

Burn some calories!

AMRAP in 25 Minutes:

7 Pull-ups

7 Ring Dips

11 Thrusters 155/105 (nope lol)

14 Toes to Bar

Beast 12

For time:

25 walking lunges

20 pullups

50 box jumps, 20″

20 double unders

25 ring dips

20 knees to elbows

30 kb swings, 70/53lb

30 situps

20 db hang squat cleans, 35/25lbers

25 hip extensions

30 wallballs, 20/14lb

3 Muscle Ups

Chipper!!!

Tomorrow’s WOD:

Snatch Practice: (per many conversations I’ve had, like it’s just begging us to get better!)

Strength-

OH Squat

5-5-5

Snatch Balance

3-3-3-3-3

Snatch

2-2-2-2-2

Condensed version for us that are in a time crunch could be something like 5 OH Squats, 5 Snatch Balance, 5 Snatch

Metcon-

7 RFT

7 Power Snatch 115/75

7 C2B Pull-ups

7 Thrusters 115/75

Tomorrow’s WOD:

Back Squat

5×3 Building and 1 RM

Then

Christine

3 RFT

Row 400 m

12 BW Deadlifts

21 Box Jumps

And

3 RFT

Max Strict Pull-ups

Max Bench Press @ 60% 1RM

Tomorrow’s WOD:

3 RFT

12 Hang Squat 95/65

6 Bar Facing Burpees

Run 800m

And

10 Min. AMRAP

12 Deadlifts 155/105

24 Unweighted Alternating Lunges

Today’s WOD:

20 OH Squats 115/75

20 Front Squats 115/75

20 Back Squats 115/75

Complete all the reps but every time the bar is put down perform 10 Shoulder to OH with the same bar and start the workout with 10 Shoulder to OH.

Tomorrow’s WOD:

For time:

100 Wall Balls

100 Thrusters 95/65

100 Box Jumps

Spread the reps how you please!

Tomorrow’s WOD:

21-15-9

DB/KB Alt. Snatch 50/35 (1/arm )

Box Step Ups w/KB/DB (1/leg)

Pull-ups

5 RFT
Run 400 m
15 Thrusters 75/55
10 Burpees

Today’s WOD:

Zeus

3 RFT

30 Wallballs

30 SDLHP 75/55

30 Box Jumps

30 Push Press

30 Calorie Row

30 Pushups

10 Back Squats 75%BW

Tomorrow’s WOD

3RFT

21 Deadlifts 155/105

15 Bar-Facing Burpees

12 Chest-to-Bar Pullups

9 Front Rack Lunges 155/105

Tomorrow’s WOD:

3 RFT:

12 Deadlifts 135/85

6 Hang Clean Thrusters (same barbell)

24 Alt. Unweighted Reverse Lunges

12 Pull-ups

Row 500 m

Tomorrow’s WOD:

Penalty Karen-

150 Wallballs 20/14

Every time you break, do 15 kB swings 35/50 and run 400 meters.

Tomorrow’s WOD:

3 RFT

Run 400 m

21 Calorie Row/Bike

18 Lunges

15 Box Jumps

12 Pushups

9 SDLHP 95/65

6 Front Squats 95/65

3 Snatch 95/65

Tomorrow’s WOD:

Find 1RM Jerk

Followed By:

Running DT:

5 RFT

12 Deadlifts

9 Hang Power Cleans

6 Jerks

Run 400 m

One barbell – 155/105

Tomorrow’s WOD (one of my favorites!):

TJ-

10 Bench Press 185/125

10 pull-ups

Max Thrusters 135/95

Start with the 10 reps each of Bench and pull-ups and then do max thrusters. Get to 100 thrusters and your time is your score BUT every time you put the thruster bar down you go back to do the 10 reps of bench and pull-ups.

Tomorrow’s WOD:

Benchmark Randy

75 Power Snatch 75/55

Rest 3 Minutes

6 RFT:

6 Strict Press

9 Push Jerks

12 Bent over Rows

95/65

Rest 3 Minutes

20 Rep Back Squat – Described as “fun” – Find your 20RM Back Squat

Tomorrow’s WOD:

6 RFT-

100 Meter Sprint

8 Pull-ups

10 Bench Press 115/85

12 SDLHP 115/85

24 Box Step-Ups (with or w/o weight)

100 Meter Sprint

Rest 2 Mins.

Alternates: Row 100m/Bike 10 Calories

Tomorrow’s WOD:

Pheezy

3 RFT-

5 Front Squats 165/115

18 Pull-ups

5 Deadlifts 225/155

18 Toes to Bar

5 Push Jerks 165/115

19 Hand Release Pushups

And

6×5 Pause Bench Press

3 second pause at the bottom

Tomorrow’s WOD:

Sweaty 7

7x7x7

Box Jumps

Ball Slams

Burpees

Back Squats

Pull Ups

Thrusters

Deadlifts

Choose yo own weight.

Tomorrow’s WOD:

4 RFT

40 Sit-ups

30 OH Walking Lunges 35/25 Plates

20 Wall Balls 20/14

10 Bench Press 185/125

Tomorrow’s WOD:

21-15-9

Front Squats 95/65

KB Swings

Pushups

Rest 2 Min.

15-12-9

Thrusters 95/65

KB Swings

Bench Press 95/65

Rest 2 Min.

9-6-3

Snatch 95/65

KB Swings

Pull-ups

Sunday is for hard workouts!

Today’s wod:

21-15-9

BW Bench Press

Pull-ups

Power Cleans 135/95

Burpees

And

7 sets of: 1 Snatch 2 OH Squats – Pick a weight that you can maintain optimal form for all the sets.

Tomorrow’s WOD:

3RFT

6 deadlifts

6 high-pulls

6 front squats

6 push-jerks

6 back squats

Run (or row) 400 m

One barbell for all movements at 115/85 (male/female)

Grace for Benchmark:

30 Clean and Jerks for time 135/95

Rest 3 Mins

3 Rds. For time:

RUN/Row 400 m

7 KB Swings 55/35

7 Ring Dips

7 Squat Cleans with Grace Barbell

21-15-9

Front Squats 95/65

KB Swings

Pushups

Rest 2 Min.

15-12-9

Thrusters 95/65

KB Swings

Bench Press 95/65

Rest 2 Min.

9-6-3

Snatch 95/65

KB Swings

Pull-ups

It’s time for some Airforce!

Today’s WOD:

Airforce

20 Thrusters 95/65

20 Sumo Deadlift High Pulls 95/65

20 Push Jerks 95/65

20 OH Squats 95/65

20 Front Squats

Every minute on the minute until completion, perform four burpees. This includes beginning with four burpees.

Score = Time

5 RFT

Run 400 m

8 Sandbag Thrusters

16 KB Swings 50/35

4 Strict Pull-ups

8 KB Goblet Squats 50/35

21-15-9

Deadlift 225/155

GHD sit-ups

Push-Press 115/85

W/ 400 meter Run in between each round, or row depending on your preference.

8 RFT

5 Strict Pull-ups

10 Alt. KB Snatch Lunge L/R 50/35

5 OH Squats 135/115

10 Alt. KB Squat Clean Thrusters (One Arm) 50/35

Run 400 meters

21 Thrusters 95/65

21 Pull-ups

21 Box Jumps

Run 400 meters

15 Thrusters

15 Pull-ups

15 Box Jumps

Run 400 meters

9 Thrusters

9 Pull-ups

9 Box Jumps

Run 400 Meters

60 Alternating Lunges

50 Wall Balls 20/14

40 Box Jumps

30 Deadlifts 185/125

20 Power Cleans 185/125

10 Front Squats 185/125

5 Rounds for Time:
12 Barbell Push-Press

95/65 12 Wall Balls

24 KB Swings

400 Meter Row

“CHUCK HEAVY”

COMPETE

“Chuck Heavy” [ALL TRACKS]

For Time [38 Minute Cap]:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters (45/35)
1 Mile Row

*Score = Time it takes to complete the workout

“U-TURN”

COMPETE

PART 1: Deadlift [ALL TRACKS]

Build to a Heavy Set of 10

*Score = Heaviest Load

PART 2: “U-Turn” [COMPETE/TRAIN]

For Time [25 Minute Cap]:
15-12-9-6:
Deadlifts (225/155) [102.5/70]
Calorie Bike Erg (x2)

Directly Into…

6-9-12-15:
Toes to Bar
Calorie Bike Erg (x2)

*Score = Time it takes to complete the workout

“CHIPPER GONE BAD”

COMPETE

PART 1: Strict Press

Build to a Heavy Set of 20 reps

*Score = Heaviest LoadPART 2: “Chipper Gone Bad” [COMPETE/TRAIN]

Workout Definition

AMRAP 18:
100 Wallballs (20/14) [9/6]
80 Dumbbell Snatches (50/35) [22.5/15]
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35’s) [22.5’s/15’s]
Max Calorie Row

*Score = Total Calories

“HANGING ON A MOMENT”

COMPETE

“HANGING ON A MOMENT” [COMPETE/TRAIN]

Workout Definition

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

“CEMENT LEGS”

COMPETE

PART 1: Back Squat

Build to a Heavy Set of 3 Reps

*Score = Heaviest Load

PART 2: “Cement Legs” [COMPETE/TRAIN]

On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-ups

Box: (24″/20″)
Barbell: (95/65) [43/29]

*Score = Slowest Round

“FREEDOM SAUCE”

COMPETE

“Freedom Sauce” [COMPETE/TRAIN]

4 Rounds x AMRAP 7:
60 Overhead Squats
60 Bar-Facing Burpees
Max Calorie Row

Round 1: (95/65) [43/29]
Round 2: (115/85) [52/38]
Round 3: (135/95) [61/43]
Round 4: (155/105) [70/48]

*Score = Total Calories

“PARTI TIME”

COMPETE

“PARTI TIME” [ALL TRACKS]

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.

“POPEYE”

COMPETE

PART 1: Deadlift [ALL TRACKS]

Build to a Heavy Set of 15

*Score = Heaviest Load

PART 2: “Popeye” [COMPETE/TRAIN]

For Time:
200 Meter Farmers Carry
60/40 Calorie Bike Erg
20 Dumbbell Box Step Overs
60/40 Calorie Bike Erg
20 Dumbbell Box Step Overs
60/40 Calorie Bike Erg
200 Meter Farmers Carry

Dumbbells: (50’s/35’s)[22.5/15]
Box: (24″/20″)

*Score = Time it takes to complete the workout

“ME, MYSELF & I”

COMPETE

“Me, Myself & I” [ALL TRACKS]

Workout Definition

5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

*Score = Time it takes to complete the workout

SWEATY SUNDAY [PICK ONE]

COMPETE

Sweaty Sunday [PICK ONE]

[RUN-ROW-BIKE]
1 Minute Work
3 Minutes Work
5 Minutes Work
3 Minutes Work
1 Minute Work

2 Minutes Easy Between Each Set

COMPETE

“Home Plate” [COMPETE/TRAIN]

AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpees Over the Bar

AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee to a Target

AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee Pull-ups

AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee Box Jumps (24″/20″)

[Kilos = 70/48]

*Score = Total Burpee Reps

COMPETE

Sweaty Sunday [PICK ONE]

[RUN]
10 Sets:
400 Meter Run
1 Minute Rest

[ROW]
10 Sets:
500 Meter Row
1 Minute Rest

[BIKE]
10 Sets:
1,000 Meter Bike
1 Minute Rest

COMPETE

“Restless Legs” [COMPETE/TRAIN]

[Teams of 2]
AMRAP 30:
12 Toes to Bar
20 Double Dumbbell Reverse Lunges (50’s/35’s)[22.5/15]

*Partners Switch After 500/400m Row


*Score = Rounds + Reps

COMPETE

“Well Rounded” [COMPETE]

10 Rounds For Time:
3 Clean and Jerks (155/105)[70/48]
200 Meter Run
1 Round of “Cindy”

*Score = Time it takes to complete the workout

COMPETE

PART 1: Back Squat [ALL TRACKS]

Build to a Heavy Set of 8

*Score = Heaviest Load

PART 2: “Supper Time” [COMPETE/TRAIN]

AMRAP 20:
5/4 Calorie Bike
100 Meter Farmers Carry
10/8 Calorie Bike
100 Meter Farmers Carry
15/12 Calorie Bike
100 Meter Farmers Carry
…
Add 5/4 Calories Per Round

Dumbbells: (50’s/35’s) [22.5/15]

*Score = Total Rounds + Reps

COMPETE

“Pyramid Scheme” [COMPETE/TRAIN]

For Time [30 Minute Cap]:
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches

Directly Into…

30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run

Barbell: (115/85) [52/38]

*Score = Time it takes to complete the workout

COMPETE

PART 1: Deadlift [ALL TRACKS]

Build to a Heavy Single

*Score = Heaviest Load

PART 2: “Ball Don’t Lie” [COMPETE/TRAIN]

For Time [20 Minute Cap]:
150 Wall Balls (20/14)

Every 2 Minutes: 
18/14 Calorie Row

*Score = Time it takes to complete the workout
[Kilos = 9/6]

COMPETE

“4-Wheel Drive” [ALL TRACKS]

5 Rounds x AMRAP 4:
30/21 Calorie Bike Erg
15 Burpee Box Jumps (24″/20″)
Max Shuttle Runs (10 Meters)

Rest 4 Minutes

*Score = Total Shuttle Runs

COMPETE

Sweaty Sunday [PICK ONE]

[RUN-ROW-BIKE]
4 Sets:
4 Minutes Work, Accumulating Meters
2 Minutes Rest

*Score = Lowest Distance Across 4 Sets

COMPETE

“ALWAYS REMEMBERED” [COMPETE/TRAIN]

[Teams of 2]
For Time [45 Minute Cap]:

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

COMPETE

PART 1: Strict Press

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: “Smoke & Mirrors” [ALL TRACKS]

AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar

*Score = Total Reps

COMPETE

“Easy As 1-2-3” [COMPETE/TRAIN]

[TEAMS OF 2]
3 Rounds [36 Minutes Total]:
AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike Erg
AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike Erg
AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike Erg 

Dumbbell: (70/50)[32/22.5]

*Score = Total Calories on the Bike

COMPETE

“SOS” [COMPETE/TRAIN]

On the 4:00 x 5 Rounds:
60 Double Unders
30/21 Calorie Row
10 Thrusters (95/65)

*Score = Total Time
[Kilos = 43/29]

COMPETE

PART 1: Deadlift

Build to a Heavy Set of 3

*Score = Heaviest Load

PART 2: “Grateful Dead” [COMPETE/TRAIN]

3 Rounds For Time [21 Minute Cap]:
50/40 Calorie Bike Erg
30 AbMat Sit-ups
20 Deadlifts (155/105)
100 Meter Farmers Carry (50’s/35’s)

*Score = Time it takes to complete the workout
[Barbell Kilos = 70/48, DB Kilos = 22.5/15]

COMPETE

“Clovis in Class” [ALL TRACKS]

For Time [40 Minute Cap]:
150 Burpee Pull-ups

On the 4:00 [Starting at 0:00]:
400 Meter Run

*Score = Time it takes to complete the workout

COMPETE

[RUN]
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace

Rest 5 Minutes Between Sets

[ROW]
2 Sets:
625 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
375 Meters at Fast Pace
375 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
125 Meters at Fast Pace
125 Meters at Easy Pace

Rest 5 Minutes Between Sets

[BIKE]
2 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Fast Pace
1,000 Meters at Easy Pace
750 Meters at Fast Pace
750 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace

Rest 5 Minutes Between Sets

“Crumbl” [COMPETE/TRAIN]

[Teams of 3]
For Time [35 Minute Cap]:
90-60-30:
Toes to Bar
Front Rack Reverse Lunges (75/55)

After each round…

90 Overhead Squats (75/55)

*One Athlete working at a time, Partition reps as needed

*Score = Time it takes to complete the workout
[Kilos = 34/25]

COMPETE

“BOAT SHOES” [ALL TRACKS]

For Time:
1,500/1,200 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000/800 Meter Row
800 Meter Run

Rest 3 Minutes

500/400 Meter Row
400 Meter Run

Score = Time it takes to complete the workout

COMPETE

PART 1: Strict Press

Build to a Heavy Set of 8

*Score = Heaviest Load

PART 2: “Shoulda, Woulda, Coulda” [COMPETE/TRAIN]

4 Rounds For Reps:
1 Minute Rope Climbs (15′)
1 Minute Dumbbell Shoulder to Overhead (50’s/35’s)
1 Minute Lateral Dumbbell Burpees
1 Minute Rest

*Score = Total Reps
[Kilos = 22.5/15]

COMPETE

“Fun & Games” [COMPETE/TRAIN]

[0:00 – 2:00]
1,000/800 Meter Bike Erg
Max Snatches

Rest 1 Minute

[3:00 – 6:00]
1,500/1,200 Meter Bike Erg
Max Snatches

Rest 2 Minutes

[8:00 – 12:00]
2,000/1,500 Meter Bike Erg
Max Snatches

Rest 2 Minutes

[14:00 – 17:00]
1,500 Meter Bike Erg
Max Snatches

Rest 1 Minute

[18:00 – 20:00]
1,000 Meter Bike Erg
Max Snatches

Barbell: (135/95) [Kilos = 61/43]

*Score = Total Barbell Reps

COMPETE

PART 1: Back Squat [ALL TRACKS]

Build to a Heavy Set of 15

*Score = Heaviest Load

PART 2: “Cindy” [COMPETE/SWEAT]

AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Score = Total Rounds + Reps

COMPETE

5 Rounds For Time [30 Minute Cap]:
400 Meter Run
30 AbMat Sit-ups
15 Deadlifts (205/145)

*Score = Time it takes to complete the workout
[Kilos = 93/65]

COMPETE

Sweaty Sunday [CHOOSE ONE]

[RUN]
3 Sets:
1 Mile Run

Rest 3 Minutes Between Sets

[ROW]:
3 Sets:
2,000 Meter Row

Rest 3 Minutes Between Sets

[BIKE]
3 Sets:
4,000 Meter Bike

Rest 3 Minutes Between Sets

COMPETE

“Nail Tech” [COMPETE/TRAIN]

[TEAMS OF 3]
3 Rounds x AMRAP 8:
1,000/800 Meter Row (Each)

Time Remaining:
45 Barbell Reps (115/85)
45 Pull-ups

Round 1: Front Squats
Round 2: Push Press
Round 3: Thrusters

* 24 Minutes Straight, No Rest Between Rounds
* All Teammates Row 1,000/800 Meters on Their Own Rower, Can’t Advance Until All Teammates Finish
* Split Up Barbell & Pull-ups However Between 3 Teammates 
* Pick-up Where You Left Off in AMRAP
* Score = Total Rounds & Reps
[Kilos = 52/38]

PART 1: Deadlift [ALL TRACKS]

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: “Peek-a-Boo” [COMPETE/TRAIN]

AMRAP 13:
Buy-In: 1,000 Meter Run

With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches (50/35)
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
…
Add 10 Dumbbell Hang Snatches Each Round

*Score = Rounds + Reps
[DB Kilos = 22.5/15]

COMPETE

“All About The Benjamins” [COMPETE/TRAIN]

AMRAP 30:
100 AbMat Sit-ups
100 Push-ups
100 Reverse Lunges 

Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (50’s/35’s)

*Score = Total Rounds + Reps, not counting farmers carry
[DB Kilos = 22.5/15]

COMPETE

“Powerless” [COMPETE/TRAIN]

Workout Definition

5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (30″/24″)
Max Power Cleans

Rest 1:30 Between Rounds

Round 1: (95/65) [43/29]
Round 2: (135/95) [61/43]
Round 3: (155/105) [70/48]
Round 4: (185/135) [84/61]
Round 5: (225/155) [102.5/70]

*Score = Total Power Cleans

COMPETE

PART 1: Strict Press [ALL TRACKS]

Build to a Heavy Set of 10

*Score = Heaviest Load

PART 2: “GREAT BALLS OF FIRE” [COMPETE/TRAIN]

AMRAP 15:
Calorie Bike 

On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)

[Kilos = 9/6]

*Score = Total Bike Calories.

COMPETE

PART 1: Back Squat

Build to a Heavy Set of 20

*Score = Heaviest Load

PART 2: “TIPPY TOES”[ALL TRACKS]

10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run

*Score = Time it takes to complete the workout

SWEATY SUNDAY [CHOOSE ONE]

COMPETE

“Sweaty Sunday” [CHOOSE ONE]

[RUN]
1,600 Meters at Easy Pace
600 Meters at Fast Pace
1,200 Meters at Moderate Pace
400 Meters at Fast Pace
800 Meters at Fast Pace

Rest 3 Minutes Between All Reps

[ROW]
2,000 Meters at Easy Pace
750 Meters at Fast Pace
1,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,000 Meters at Fast Pace

Rest 3 Minutes Between All Reps

[BIKE]
4,000 Meters at Easy Pace
1,500 Meters at Fast Pace
3,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,000 Meters at Fast Pace

Rest 3 Minutes Between All Reps

COMPETE

“Disturbing The Peace” [COMPETE/TRAIN]

[TEAMS OF 3]
AMRAP 25:
100 Box Jumps (24″/20″)
100 Front Squats (75/55)
100 Dumbbell Snatches (50/35)

On the Minute [Starting at 0:00]:
All Teammates Do 5 Burpees

*No Rebounding on BJ, Burpee Over The Object You’re On

*Score = Total Rounds + Reps
[DB Kilos = 22.5/15, Barbell Kilos = 34/25]

COMPETE

PART 1: Strict Press [ALL TRACKS]

Build to a Heavy Single

*Score = Heaviest load

PART 2: “Strictly Business” [ALL TRACKS]

AMRAP 20:
400 Meter Run
Max Unbroken Strict Press (60% 1RM)

*Score = Total Strict Press

COMPETE

“Daily Harvest” [COMPETE/TRAIN]

5 Rounds For Time [35 Minute Cap]:
40/30 Calorie Row
3 Rope Climbs (15′)
20 Double Dumbbell Deadlifts
100 Meter Farmers Carry

Dumbbells: (50’s/35’s)

*Score = Time it takes to complete the workout
[Kilos = 22.5/15]

COMPETE

PART 1: Back Squat [ALL TRACKS]

Build to a Heavy Single

*Score = Heaviest load

PART 2: “My Leg!” [ALL TRACKS]

15 Minutes For Total Reps:
5 Minute Bike Calories
4 Minute Air Squats
3 Minute Double Unders
2 Minute Toes to Bar
1 Minute Burpee to Target

*Score = Total Reps

COMPETE

PART 1: Strict Pull-Ups [ALL TRACKS]

Max Strict Pull-Ups

*Score = Largest unbroken set of strict pull-ups

PART 2: “Boat Race” [ALL TRACKS]

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.

*Score us total time, including rest.

COMPETE

PART 1: Deadlift [ALL TRACKS]

Build to a Heavy Single

*Score = Heaviest Load

“Optimus Prime” [COMPETE/TRAIN]

AMRAP 7:
Wallballs (20/14)

On the Minute [Starting at 1:00]:
5 Deadlifts (225/155)

*Score = Total Wallballs
[Wall Ball Kilos = 9/6, Deadlift Kilos = 102.5/70]

COMPETE

“Sweaty Sunday” [CHOOSE ONE]

[RUN]
4 Rounds:
800 Meters at Fast Pace
Rest 1 Minute

4 Rounds:
150 Meters at Moderate Pace
50 Meter Walk

No Rest Between Reps, Sets, or Rounds

[ROW]
4 Rounds:
1,000 Meters at Fast Pace
Rest 1 Minute

4 Rounds:
200 Meters at Moderate Pace
100 Meters Easy Row

No Rest Between Reps, Sets, or Rounds

[BIKE]
4 Rounds:
2,000 Meters at Fast Pace
Rest 1 Minute

4 Rounds:
400 Meters at Moderate Pace
200 Meters Easy Bike

No Rest Between Reps, Sets, or Rounds

COMPETE

[TEAMS OF 3]
AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row

* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief”

[1 Round of “The Chief”]:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

*Score = Total Calories
[Kilos = 61/43]

COMPETE

PART 1: Push Press

Build to a Heavy Set of 2 Push Press

*Score = Heaviest load used for a set of 2

PART 2: “Snap, Crackle, Pop” [COMPETE/TRAIN]

On the 2:00 x 10 Rounds:
500/400 Meter Bike
30 Double Unders
10 Push Press (95/65)

*Score = Slowest round
[Kilos = 43/29]

COMPETE

5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps (30″/24″)
10 Deadlifts (225/155)

*Score = Time it takes to complete the workout
[Kilos = 102.5/70]

COMPETE

On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups

*Score = Total Burpee Pull-Ups

COMPETE

PART 1: Overhead Squats

Build to a Heavy Set of 2 Overhead Squats

*Score = Heaviest load used for a set of 2

PART 2: “Karandy” [COMPETE/TRAIN]

For Time [18 Minute Cap]:
75 Power Snatches (75/55)
150 Wallballs (20/14)

*Partition However You’d Like

*Score = Time it takes to complete the workout
[Barbell Kilos = 34/25, Wall Ball Kilos = 9/6]

COMPETE

5 Rounds For Time:
30/21 Calorie Row
5 Double Dumbbell Box Step Ups (24″/20″)
30 AbMat Sit-ups
5 Double Dumbbell Box Step Ups (24″/20″)

(Dumbbells = 50’s/35’s)

*Score = Time it takes to complete the workout
[Kilos = 22.5/15]

COMPETE

“SWEATY SUNDAY” [CHOOSE ONE]

Workout Definition

[RUN]
2,000 Meters at Moderate Pace
400 Meters at Fast Pace
1,000 Meters at Moderate Pace
400 Meters at Fast Pace
1,200 Meters at Moderate Pace

Rest 3 Minutes Between Reps

[ROW]
2,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,250 Meters at Moderate Pace
500 Meters at Fast Pace
1,500 Meters at Moderate Pace

Rest 3 Minutes Between Reps

[BIKE]
5,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,500 Meters at Moderate Pace
1,000 Meters at Fast Pace
3,000 Meters at Moderate Pace

Rest 3 Minutes Between Reps

COMPETE

“31 HEROES” [COMPETE/TRAIN]

[TEAMS OF 2]
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

*Switch After 400 Meter Sandbag Run (50/35)

*Score = Total Rounds + Reps
[Barbell Kilos = 70/48, Sandbag Kilos = 22.5/15]

COMPETE

PART 1: No Touch Deadlift

5 Sets of 2 No Touch Deadlifts

*Score = Lowest weight used for a working set

PART 2: “AMRAPPER’s Delight” [COMPETE/TRAIN]

AMRAP 15:
8 Toes to Bar
8 Deadlifts (165/115)
8 Lateral Barbell Burpees

*Score = Rounds + Reps
[Kilos = 75/52]

COMPETE

“Tri Hard” [COMPETE/TRAIN]

5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks (50’s/35’s)

Rest 4 Minutes Between Rounds 

*Score = Total Reps
[Kilos = 22.5/15]

COMPETE

PART 1: Bench Press [ALL TRACKS]

5 Sets of 2 Bench Presses

*Score = Lowest weight used for a working set

PART 2: “Put It In Reverse” [COMPETE/TRAIN]

AMRAP 12:
2-4-6-8-10….
Hand Release Push-ups
Bike Calories
Dumbbell Front Rack Reverse Lunges (50’s/35’s)

*Score = Rounds + Reps
[Kilos = 22.5/15]

COMPETE

“Harbormaster” [COMPETE/SWEAT]

5 Rounds For Time:
20 Pull-ups
30 Sit-ups
400 Meter Row
50 Double Unders

Rest 2 Minutes

*Score = Time it takes to complete the workout, including rest

COMPETE

PART 1: Run 1 Mile [ALL TRACKS]

Run 1 Mile

*Score = Time it takes to run 1 Mile/1600 Meters

PART 2: FRONT SQUAT [ALL TRACKS]

5 Sets of 2 Front Squats

*Score = Lowest weight used for a working set

COMPETE

“SWEATY SUNDAY” [CHOOSE ONE]

[RUN]
2,000 Meters at Easy Pace
1,600 Meters at Easy/Moderate Pace
1,200 Meters at Moderate Pace
2 Minutes Walk
1,000 Meters at Moderate Pace

No Additional Rest Between Reps

[ROW]
2,500 Meters at Easy Pace
2,000 Meters at Easy/Moderate Pace
1,500 Meters at Moderate Pace
2 Minutes Easy Row
1,250 Meters at Moderate Pace

No Additional Rest Between Reps

[BIKE]
5,000 Meters at Easy Pace
4,000 Meters at Easy/Moderate Pace
3,000 Meters at Moderate Pace
2 Minutes Easy Bike
2,500 Meters at Moderate Pace

No Additional Rest Between Reps

COMPETE

“Reptar” [COMPETE/TRAIN]

[TEAMS OF 3]
AMRAP 25:
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (135/95)

*Score = Rounds + Reps

[Kilos = 61/43]

COMPETE

“Time After Time” [COMPETE/SWEAT]

AMRAP 20:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Evert 2:00, Bike 500/400 Meters

*Score = Total Rounds + Reps of “Cindy”

COMPETE

“Hold ’em” [COMPETE/TRAIN]

AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24″/20″)
30 Front Rack Reverse Lunges (75/55)
20 Push Press (75/55)
100 Meter Farmers Carry (50’s/35’s)

*Score = Rounds + Reps

[Barbell Kilos = 34/25, Dumbbell Kilos = 22.5/15]

COMPETE

“Linda’s Lungs” [COMPETE/TRAIN]

For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run

Dumbbells: (50’s/35’s)

*Score = Time it takes to complete the workout

[Kilos = 22.5/15]

COMPETE

PART 1: Strict Press [ALL TRACKS]

5 Sets of 2

*Score = Lowest weight used in a working set

PART 2: “Tenfold” [COMPETE/TRAIN]

AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
…
Add 1 Thruster Each Round 

Barbell: (95/65)

*Score = Rounds + Reps

[Kilos = 43/29]

COMPETE

“Fortime Fortitude” [ALL TRACKS]

15 Rounds For Time [30 Minute Cap]:
15/12 Calorie Row
12 Burpees

*Score = Time it takes to complete the workout

COMPETE

SWEATY SUNDAY [Choose One]

“Sweaty Sunday”” [RUN]
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace

Rest 5 Minutes Between Sets

“”Sweaty Sunday” [ROW]
2 Sets:
625 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
375 Meters at Fast Pace
375 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
125 Meters at Fast Pace
125 Meters at Easy Pace

Rest 5 Minutes Between Sets

“”Sweaty Sunday”” [BIKE]
2 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Fast Pace
1,000 Meters at Easy Pace
750 Meters at Fast Pace
750 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace

Rest 5 Minutes Between Sets”

COMPETE

“Are We There Yet?” [COMPETE/TRAIN]

[TEAMS OF 3]
AMRAP 30:
Max Calorie Row

Switch After Next Partner Completes:
15 Box Jumps (24″/20)
15 Dumbbell Snatches (50/35)

* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th dumbbell snatch

*Score = Total Calories on the Rower
[Kilos = 22.5/15]

COMPETE

PART 1: Overhead Squat [ALL TRACKS]

5 Sets of 3

*Score = Lowest weight used for a working set

Part 2: “Nancy” [COMPETE/TRAIN]

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)

*Score = Time it takes to complete the workout
[Kilos = 43/29]

COMPETE

“Ship Show” [COMPETE/TRAIN]

For Time:
100/80 Calorie Row
80 Single Dumbbell Hang Clean and Jerks (50’s/35’s)
60 Single Dumbbell Box Step Ups (24″/20″)
40 x 10-Meter Shuttle Runs
200 Meter Double Dumbbell Farmers Carry

*Score = Time it takes to complete the workout
[Kilos = 22.5/15]

COMPETE

AMRAP 30:
“Angie”
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats

*Every 2:00 Bike 500/400 Meters

*Score = Total Rounds + Reps

COMPETE

“Reset Button” [ALL TRACKS]

5 Rounds For Time [40 Minute Time Cap]:
400 Meter Run
30 Double Unders
[Rest 1:00]
500/400 Meter Row
30 Double Unders
[Rest 1:00]

*Score = Time it takes to complete the workout

COMPETE

PART 1: Push Press [ALL TRACKS]

5 Sets of 3

*Score = Lowest weight used for a working set

PART 2: “Macho Minute” [COMPETE/TRAIN]

On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees

Barbell: (135/95)

*Score = Total Burpees
[Kilos = 61/43]

COMPETE

“Sweaty Sunday” [Choose One]

Workout Definition

[RUN]
3 Sets:
500 Meters at Fast Pace
90 Seconds Rest
400 Meters at Fast Pace
90 Seconds Rest
300 Meters at Fast Pace

Rest 5 Minutes Between Sets

[ROW]
3 Sets:
625 Meters at Fast Pace
90 Seconds Rest
500 Meters at Fast Pace
90 Seconds Rest
375 Meters at Fast Pace

Rest 5 Minutes Between Sets

[BIKE]
3 Sets:
1,250 Meters at Fast Pace
90 Seconds Rest
1,000 Meters at Fast Pace
90 Seconds Rest
750 Meters at Fast Pace

Rest 5 Minutes Between Sets

COMPETE

“Uphill Battle” [COMPETE/TRAIN]

[TEAMS OF 3]
AMRAP 30:
150 Push-ups
150 Wall Balls (20/14)

Every 10 Minutes [Starting at 0:00]:
1,000 Meter Team Run

*Score = Rounds + Reps
[Kilos = 9/6]

COMPETE

“NoPull” [COMPETE/TRAIN]

5 Rounds For Time [20 Minute Time Cap]:
400/300 Meter Row
2 Rope Climbs (15′)
10 Power Snatches (95/65)

*Score = Time it takes to complete the workout
[Kilos = 43/29]

COMPETE

“Nail Polish” [ALL TRACKS]

5 Rounds x AMRAP 4:
30/20 Calorie Bike
30 x 10-Meter Shuttle Runs
Max Toes to Bar

Rest 4 Minutes Between Rounds 

*Score = Total Toes to Bar

COMPETE

“Angry Annie” [COMPETE/TRAIN]

For Time [30 Minute Time Cap]:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Calorie Row (50/35-40/28-30/21-20/14-10/7)

*100-ft. Dumbbell Farmers Carry After Every Movement (50’s/35’s)


*Score = Time it takes to complete the workout
[Kilos = 22.5/15]

COMPETE

PART 1: No Touch Deadlift [ALL TRACKS]

5 Sets of 3

*Score = Lowest weight used in a working set

PART 2: “BRAKE PADS” [COMPETE/TRAIN]

5 Rounds x AMRAP 3:
9 Hang Power Cleans (135/95)
45 Air Squats
Max Calorie Bike

Rest 1 Minute Between Rounds

*Score = Total calories on the bike
[Kilos = 61/43]

COMPETE

SWEATY SUNDAY [CHOOSE ONE]

[RUN OPTION]
1,700 Meters
5 Minutes Rest
1,300 Meters
5 Minutes Rest
900 Meters
5 Minutes Rest
500 Meters

* Atlernate Between 200 Meters Fast & 200 Meters Easy
* Finish Each Interval With 100 Meter Sprint

[ROW OPTION]
2,125 Meters
5 Minutes Rest
1,625 Meters
5 Minutes Rest
1,125 Meters
5 Minutes Rest
625 Meters

* Atlernate Between 250 Meters Fast & 250 Meters Easy
* Finish Each Interval With 125 Meter Sprint

[BIKE OPTION]
4,250 Meters
5 Minutes Rest
3,250 Meters
5 Minutes Rest
2,250 Meters
5 Minutes Rest
1,250 Meters

* Atlernate Between 500 Meters Fast & 500 Meters Easy
* Finish Each Interval With 250 Meter Sprint”

COMPETE

PART 1: Deadlift [ALL TRACKS]

5 Sets of 3

*Score = Lowest weight used

“Inside Joke” [TRAIN/COMPETE]

For Time [18 Minute Cap]:
200/150 Meter Row
1 Deadlift (225/155)
1 Toes to Bar
200/150 Meter Row
2 Deadlifts (225/155)
2 Toes to Bar
…
200/150 Meter Row
10 Deadlifts (225/155)
10 Toes to Bar

*Score = Time it takes to complete the workout
[Kilos = 102.5/70]

COMPETE

PART 1: Strict Press [ALL TRACKS]

5 Sets of 3

*Score = Lowest weight used

“Pressed for Time” [TRAIN/COMPETE]

On the 6:00 x 3 Rounds: 
800 Meter Run
15 Dumbbell Front Squats (50’s/35’s)
Max Dumbbell Shoulder to Overhead (50’s/35’s)

*Score = Total Shoulder to Overhead
[Kilos = 22.5/15]

COMPETE

“Rich Mahogany” [ALL TRACKS]

AMRAP 3 x 10 Rounds:
1,000/800 Meter Bike
Max Chipper Reps

Chipper:
80 Push-ups
60 Box Jumps (24″/20″)
40 Shuttle Runs (10-Meters)

*Score = Total Rounds + Reps

COMPETE

“Carpal Tunnel” [COMPETE]

3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Dumbbell Snatches (50/35)

Rest 5 Minutes Between Rounds

*Score = Total Rounds + Reps
[Kilos = 22.5/15]

COMPETE

PART 1: Back Squat [ALL TRACKS]

5 Sets of 3

*Score = Lowest weight used

“10-dinitis” [TRAIN/COMPETE]

On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
15 Sit-ups
Max Calorie Row

*Score = Total calories
[Kilos = 9/6]

COMPETE

“Team Glen” [TRAIN/COMPETE]

[Teams of 2]
For Time:
60 Clean & Jerks (135/95)
Run 1 mile
20 Rope Climbs
Run 1 mile
100 Burpees

*One partner working at a time, Run together.
*Score = time it takes to complete the workout
[Kilos = 61/43]

COMPETE

[RUN]
3 Sets:
1,600 Meter at Moderate Pace
3 Minutes Rest

2 Sets:
1,200 Meters at Moderate Pace
3 Minutes Rest

5 Sets:
60 Meters Sprints
1 Minutes Rest

[ROW]
3 Sets:
2,000 Meter at Moderate Pace
3 Minutes Rest

2 Sets:
1,500 Meters at Moderate Pace
3 Minutes Rest

5 Sets:
75 Meters Sprints
1 Minutes Rest

[BIKE]
3 Sets:
4,000 Meters at Moderate Pace
3 Minutes Rest

2 Sets:
3,000 Meters at Moderate Pace
3 Minutes Rest

5 Sets:
150 Meters Sprints
1 Minutes Rest

COMPETE

“Cross Breeze” [TRAIN/COMPETE]

For Time [35 Minute Cap]:
200 Meter Run
20 Double Unders
2 Power Snatches (115/85)

Rest 1 Minute

400 Meter Run
40 Double Unders
4 Power Snatches (115/85)

Rest 1 Minute

600 Meter Run
60 Double Unders
6 Power Snatches (115/85)

Rest 1 Minute

800 Meter Run
80 Double Unders
8 Power Snatches (115/85)

Rest 1 Minute

1,000 Meter Run
100 Double Unders
10 Power Snatches (115/85)

*Score = Time it takes to complete the workout

[Kilos = 52/38]

COMPETE

“Smoke Alarm” [COMPETE]

On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”

“Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

*Score = Rounds + Reps

[Kilos = 34/25]

COMPETE

“Battle Scars” [TRAIN/COMPETE]

6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24″/20″)
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest

Farmers Carry: (50’s/35’s)

*Score = Total Reps

[Kilos = 22.5/15]

COMPETE

PART 1: Push Press [ALL TRACKS]

5 Sets of 4

*Score = Lowest weight used

PART 2: “Dirty Work” [TRAIN/COMPETE]

AMRAP 6:
60 Deadlifts (115/85)
Max Calorie Bike

Directly Into..

AMRAP 6:
45 Hang Power Cleans (115/85)
Max Calorie Bike

Directly Into..

AMRAP 6:
30 Shoulder to Overhead (115/85)
Max Calorie Bike

*Score = Sum total of calories on the bike

[Kilos = 52/38]

COMPETE

PART 1: Overhead Squat [ALL TRACKS]

5 Sets of 4

*Score = Lowest weight used

PART 2: “Starting Over” [TRAIN/COMPETE]

AMRAP 15:
15 Overhead Squats (95/65)
30 Dumbbell Hang Snatches (50/35)
60 Double Unders

*Score = Rounds + Reps

[Barbell Kilos = 43/29, Dumbbell Kilos = 22.5/15]

• 7 Rounds For Time
• 7 Handstand Push-Ups
• 7 Thrusters (135/95 lb)
• 7 Knees-to-Elbows
• 7 Deadlifts (245/165 lb)
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Pull-Ups

With a running clock, complete 7 rounds of the prescribed work in the order written, as fast as possible (“For Time“). Each round is made up of 49 repetitions: 7 Handstand Push-Ups, 7 Thrusters, 7 Knees-to-Elbows, 7 Deadlifts, 7 burpees, 7 Kettlebell Swings, and 7 Pull-Ups.

Score is the time on the clock when the last round of Pull-Ups is completed.

Good Times for “The Seven”
– Beginner: 40-49 minutes
– Intermediate: 33-39 minutes
– Advanced: 25-32 minutes
– Elite: <24 minutes

Tips and Strategy

This WOD, like many Hero WODs, is a grind. And whenever you’re faced with a grinding sort of workout, it’s best to start slowly. A fast pace out of the gate will likely result in burnout.

For pacing: As soon as you’re done with round 1, look at the clock. If it took you 5 minutes, then work hard to complete each of the remaining 6 rounds in 5 minutes, +/- 30 seconds.

Intended Stimulus

“The Seven” is meant to be a long, brutal workout that challenges your mental toughness alongside your physical fitness. The load should feel moderate, but not so heavy that you can’t go unbroken on the barbell movements. Scale the gymnastics movements so you can do unbroken sets of 7 reps. Get this thing done in an hour or less. “The Seven” should be a workout that you never forget.

Scaling Options 

This workout is meant to be relatively long—30+ minutes for most athletes. The load should feel moderate—not maximal. Scale the volume, the load, and/or the skill level (see: Handstand Push-Up Scaling | Pull-Up Scaling | Knees-to-Elbows Scaling) so you can complete this workout in under an hour.

The rest in this WOD is during the transitions—when you move, for instance, from the thrusters to the knees-to-elbows. If you have to break up the sets of 7 reps into smaller bits, then either the load is too heavy and/or the skill level is too high.

Intermediate
5 Rounds 
7 Push-Ups
7 Thrusters (95/65lb)
7 Knees-to-Elbows
7 Deadlifts (155/105 lb)
7 Burpees
7 Kettlebell Swings (53/35lb)
7 Pull-Ups

Beginner 
5 Rounds 
7 Box/Bench Push-Ups
7 Thrusters (45/35lb) 
7 Hanging Knee Raises
7 Deadlifts (95/65lb) 
7 Burpees
7 Kettlebell Swings (35/26lb) 
7 Ring Rows

COMPETE

RUN, BIKE OR ROW [CHOOSE ONE]

[RUN]
3 x 600 Meters at Moderate Pace
90 Seconds Rest
3 x 200 Meters at Faster Pace
90 Seconds Rest
3 x 500 Meters at Fast Pace
90 Seconds Rest
3 x 200 Meters at Fastest Pace

Rest 4 Minutes Between Sets

[ROW]
3 x 750 Meters at Moderate Pace
90 Seconds Rest
3 x 250 Meters at Faster Pace
90 Seconds Rest
3 x 625 Meters at Fast Pace
90 Seconds Rest
3 x 250 Meters at Fastest Pace

Rest 4 Minutes Between Sets

[BIKE]
3 x 1,500 Meters at Moderate Pace
90 Seconds Rest
3 x 500 Meters at Faster Pace
90 Seconds Rest
3 x 1,250 Meters at Fast Pace
90 Seconds Rest
3 x 500 Meters at Fastest Pace

Rest 4 Minutes Between Sets

COMPETE

PART 1: Front Squat [ALL TRACKS]

5 Sets of 4

*Score = Lowest weight used for a working set

PART 2: “Chrimescene” [TRAIN/COMPETE]

3 Rounds For Time [15 Minute Cap]:
500/400 Meter Row
12 Front Squats (155/105)
21 Box Jumps (24″/20″)

*Score = Time it takes to complete the workout
[Kilos = 70/48]

COMPETE

“‘Til Death Race Do Us Part” [TRAIN/COMPETE]

5 Rounds:
15/12 Calorie Bike
10 Burpees

Rest 5 Minutes

5 Rounds:
10 Power Cleans (135/95)
10 Burpees

*Score = Time it takes to complete the workout
[Kilos = 61/43]

COMPETE

“Who-ville” [ALL TRACKS]

On the 2:00 x 15 Rounds:
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row

*Score = Total Calories on the Rower

COMPETE

PART 1: No Touch Deadlift [ALL TRACKS]

5 Sets of 4

*Score = Lowest weight used for a working set

PART 2: “Dead & Gone” [TRAIN/COMPETE]

For Time [16 Minute Cap]:
21-15-9:
Deadlifts (225/155)
200 Meter Run
Double Dumbbell Push Jerks (50’s/35’s)
200 Meter Run

*Score = Time it takes to complete the workout
[Barbell Kilos = 102.5/70, Dumbbell Kilos = 22.5/15]

COMPETE

PART 1: Bench Press [ALL TRACKS]

5 Sets of 4

*Score = Lowest weight used for a working set

PART 2: “Double Pits to Chesty” [ALL TRACKS]

AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar

*Score = Rounds + Reps

COMPETE

10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)

Rest 1 Minute Between Rounds

*Score = Time it takes to complete the workout
[Kilos = 9/6]

COMPETE

“Sweaty Sunday” [ALL TRACKS]

Workout Definition

[RUN]
10 Sets:
200 Meters at Fast Pace
200 Meters Recovery Jog

No Rest Between Reps or Sets

[ROW]
10 Sets:
250 Meters at Fast Pace
250 Meters Recovery Row

No Rest Between Reps or Sets

[BIKE]
10 Sets:
500 Meters at Fast Pace
500 Meters Recovery Bike

No Rest Between Reps or Sets

COMPETE

Part 1: Strict Pull-Ups [ALL TRACKS]

2 Sets For Max Reps

*Score = Total Reps

Part 2: “Mind Games” [TRAIN/COMPETE]

For Time [25 Minute Cap]:
2,000 Meter Run

Directly Into…

70 Power Cleans (135/95)
70 Bar-Facing Burpees

*Score = Time it takes to complete the workout
*Partition Cleans & Burpees However
[Kilos = 61/43]

COMPETE

Part 1: Back Squats [ALL TRACKS]

5 Sets of 4

*Score = Lowest weight used for a set

PART 2: “Jumping Jackie” [ALL TRACKS]

For Time:
1,000/800 Meter Row
50 Thrusters (45/35)
150 Double Unders
50 Thrusters (45/35)
1,000/800 Meter Row

*Score = Time it takes to complete the workout
[Kilos= 20/16]

COMPETE

“Pit Stop” [TRAIN/COMPETE]

5 Rounds For Reps [35 Minute Time Cap]:
1,000/800 Meter Bike
Max Unbroken Toes to Bar
1,000/800 Meter Bike
Max Unbroken Dumbbell Bench Press (50’s/35’s)

*Score = Total Reps of Toes to Bar + Total Reps of Bench Press
[Kilos = 22.5/15]

COMPETE

“Moneyball”[TRAIN/COMPETE]

21-15-9:
Wallballs (20/14)
Box Jumps (24″/20″)

200 Meter Farmers Carry (50/35’s)

21-15-9:
Wallballs (20/14)
Box Jumps (24″/20″)

200 Meter Farmers Carry (50/35’s)

21-15-9:
Wallballs (20/14)
Box Jumps (24″/20″)

*Score = Time it takes to complete the workout

[Med. Ball Kilos = 9/6, Dumbbell Kilos = 22.5/15]

COMPETE

“Helen” [TRAIN/COMPETE]

3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

*Score = Time it takes to complete the workout
[Kilos = 24/16]

COMPETE

Part 1: Strict Press [ALL TRACKS]

5 Sets of 4

*Score = Lowest weight used for a set

Part 2: “Body Shop” [ALL TRACKS]

On the 3:00 x 10 Rounds:
500/400 Meter Row
Max Bodyweight Reps

Odd Rounds: Push-ups
Even Rounds: Sit-ups

*Score = Total Reps of Sit-ups + Push-Ups

COMPETE

“SWEATY SUNDAY”

ALL TRACKS

CHOOSE ONE

Workout Definition

[RUN OPTION]
5 Sets:
500 Meters at Easy Pace
400 Meters at Moderate Pace
300 Meters at Fast Pace

3 Minutes Rest Between Sets

[ROW OPTION]
5 Sets:
625 Meters at Easy Pace
500 Meters at Moderate Pace
375 Meters at Fast Pace

3 Minutes Rest Between Sets

[BIKE OPTION]
5 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Moderate Pace
750 Meters at Fast Pace

3 Minutes Rest Between Sets

COMPETE

PART 2: “The Great Outdoors”

TRAIN/COMPETE

For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
…
1 Push Press
1 Front Squat
100 Meter Run

Barbell: (95/65)

[Kilos = 43/29]

*Score=Time it takes to complete the workout

“Doce”

TRAIN/COMPETE

3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps(24″/20″)

Rest 4 Minutes Between Rounds

Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)

[Kilos]
61/43
52/38
43/29

*Score=Sum Total Reps

COMPETE

“Meet In The Middle”

TRAIN/COMPETE

50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)

[Kilos = 20/16]

Directly Into..

5 Rounds:
30 Shuttle Runs (10-Meters)
100 Meter Farmers Carry (50’s/35’s)

[Kilos = 22.5/15]

*Time Cap = 35 Minutes
*Score=Time it takes to complete the workout

COMPETE

PART 1: Overhead Squat
5 Sets of 5

*Score = Sum Total Load of All 5 Sets

PART 2: “Race to Randy”

TRAIN/COMPETE

Every 4 Minutes Until 75 Reps:
1,000/800 Meter Bike
15 Overhead Squats (75/55)
Max Power Snatches (75/55)

Kilos = 34/25

*Time Cap: 20 Minutes
*Score=Time it takes to complete the workout

For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row

*Time Cap=35 Minutes
*Score=Time it takes to complete the workout

COMPETE

PART 1: Deadstop Deadlift – ALL TRACKS

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

PART 2:”Giddy Up” TRAIN/COMPETE

AMRAP 15:
1 Deadlift (225/155)
1 Burpee Pull-up
1 Dumbbell Thruster (50’s/35’s)
2 Deadlifts (225/155)
2 Burpee Pull-ups
2 Dumbbell Thrusters (50’s/35’s)
…
Add 1 Rep Every Round

Kilos = 102.5/70

*Score = Rounds + Reps

COMPETE

RUN
3 Sets:
600 Meters at Moderate Pace
1 Minutes Rest
600 Meters at Moderate Pace
1 Minutes Rest
600 Meters at Moderate Pace
1 Minutes Rest

Rest 4 Minutes Between Sets

ROW
3 Sets:
750 Meters at Moderate Pace
1 Minutes Rest
750 Meters at Moderate Pace
1 Minutes Rest
750 Meters at Moderate Pace
1 Minutes Rest

Rest 4 Minutes Between Sets

BIKE
3 Sets:
1,500 Meters at Moderate Pace
1 Minutes Rest
1,500 Meters at Moderate Pace
1 Minutes Rest
1,500 Meters at Moderate Pace
1 Minutes Rest

Rest 4 Minutes Between Sets

COMPETE

“Belly of The Beast”

On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Lateral Burpees Over Rower
12 Toes to Bar

*Score = Slowest Round

COMPETE

Part 1: Deadlift

For Total Load:
5 Sets of 5

*Score = Sum Total Load of All 5 Sets

Part 2: “Autobot”

AMRAP 18:
9 Deadlifts (225/155)
60 Double Unders
30 Wall Balls (20/14)

Barbell Kilos = 102.5/70; Med Ball Kilos = 9/6

*Score = Rounds + Reps

COMPETE

“When Eva Met Lynne”

5 Rounds For Reps:
800 Meter Run
30 Kettlebell Swings (53/35)
Max Unbroken Bench Press (135/95)

[Time Cap: 38 Minutes]

[Kettlebell Kilos = 24/16, Barbell Kilos = 61/43]

*Score = Sum Total Reps of Bench Press for All 5 Rounds

COMPETE

Part 1: Strict Press

For Total Load:
5 Sets of 5 Strict Press

*Score = Sum Total Load of All 5 Sets

Part 2: “Less Is More”

10 Rounds For Time [20 Minute Cap]:
500/400 Meter Bike
30′ Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s)

Kilos = 22.5/15

*Score = Time it takes to complete the workout

COMPETE

AMRAP 25:
7 Box Jump Overs (24″/20″)
7 Pull-ups
7 Power Snatches 75/55

Kilos = 34/25

Every 5 Minutes [Starting at 0:00]:
Run 400 Meters

*Score = Rounds + Reps

COMPETE

Part 1: Back Squat

For Total Load:
5 Sets of 5 Back Squats

*Score = Sum Total Load of All 5 Sets

Part 2: “Body Language”

AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats

*Score = Rounds + Reps

COMPETE

RUN
1,400 Meters at Easy Pace
1,000 Meters at Fast Pace

Rest 4 Minutes

1,000 Meters at Easy Pace
600 Meters at Faster Pace

Rest 4 Minutes

600 Meters at Easy Pace
300 Meters at Fastest Pace

ROW
1,750 Meters at Easy Pace
1,250 Meters at Fast Pace

Rest 4 Minutes

1,250 Meters at Easy Pace
750 Meters at Faster Pace

Rest 4 Minutes

750 Meters at Easy Pace
375 Meters at Fastest Pace

BIKE
3,500 Meters at Easy Pace
2,500 Meters at Fast Pace

Rest 4 Minutes

2,500 Meters at Easy Pace
1,500 Meters at Faster Pace

Rest 4 Minutes

1,500 Meters at Easy Pace
750 Meters at Fastest Pace

COMPETE

Part 1: Weighted Pull-up

For Total Load:
5 Sets of 5

*Score -= Total Load

PART 2: “Do The Math”

On the 2:00 x 10 Rounds:
1 Rope Climb (15′)
15 Wall Balls (20/14)
Max Calorie Row

*Score = Sum Total Row Calories

COMPETE

PART 1: Bench Press

5 Sets of 5 Bench Press

*Score = Total load

PART 2: “Cement Shoes”

On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar

*Score = Total reps of Toes to Bar

COMPETE

TRAIN/COMPETE

8 Rounds For Total Reps:
AMRAP 2:
Bike Calories

AMRAP 2:
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps(24″/20″)

*Score is Total Reps

COMPETE

[CHOOSE ONE]

[RUN]
2 Sets:
1,200 Meters at Easy Pace
400 Meters Recovery Jog

Rest 2 Minutes

800 Meters at Moderate Pace
500 Meters Recovery Jog

Rest 2 Minutes

600 Meters at Fast Pace
600 Meters Recovery Jog

Rest 2 Minutes Between Sets

[ROW]
2 Sets:
1,500 Meters at Easy Pace
500 Meters Recovery Row

Rest 2 Minutes

1,000 Meters at Moderate Pace
625 Meters Recovery Row

Rest 2 Minutes

750 Meters at Fast Pace
750 Meters Recovery Jog

Rest 2 Minutes Between Sets

[BIKE]
2 Sets:
3,000 Meters at Easy Pace
1,000 Meters Recovery Jog

Rest 2 Minutes

2,000 Meters at Moderate Pace
1,250 Meters Recovery Jog

Rest 2 Minutes

1,500 Meters at Fast Pace
1,500 Meters Recovery Jog

Rest 2 Minutes Between Sets

TRAIN

AMRAP 25:
5 Hand Release Push-ups
10 Alternating Reverse Lunges
10 Strict Pull-ups

[On the 0:00]: 200 Meter Run
[On the 5:00]: 400 Meter Run
[On the 10:00]: 600 Meter Run
[On the 15:00]: 800 Meter Run
[On the 20:00]: 1,000 Meter Run

*Score = Rounds + Reps

COMPETE

Part 1: Snatch Complex [ALL TRACKS]
5 Sets on the 3:00:
3-Position Power Snatch
3 Overhead Squats

*Score = Heaviest Load

Part 2: “Overwhelmed” [TRAIN & COMPETE]
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

COMPETE

[TRAIN & COMPETE]
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

COMPETE

[ALL TRACKS]
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

Step Up 2 The Streets

TRAIN

[0:00-10:00]
AMRAP10
20 Double Dumbbell Box Step Ups (50’s/35’s)
6 Renegade Rows (50’s/35’s)
[10:00-20:00]
AMRAP10
20 Double Dumbbell Box Step Ups (50’s/35’s)
200 Meter Run

[Kilos = 22.5/15]

*Score = Total Rounds + Reps. 100 Meter = 1 Rep