20 min EMOM:
Min 1- 9 Hang Power Snatches (155/105)
Min 2- 12 Wall Balls (20/14 lb)
Min 3- 40-Second Hollow Hold
Min 4- 10/8 Cal Bike
Min 5- Rest
15 min AMRAP:
7 Push Press
9 Front Squats
15/12 Cal Row
Load: 135/95 lbs
14 min AMRAP:
8/7 Ring Muscle-ups
12 Handstand Push-ups
15 GHD Sit-Ups
5 Rounds:
10 Dual Dumbbell Hang Power Cleans (50/35 lb)
8 Pull-Ups
10 Wall Balls
3 Rounds for Time:
20 alternating Dumbbell Power Snatch
20 Box Jump Overs
20 Calorie Row
15 min AMRAP
10 Deadlifts, 225/185 lbs
15 Box Step-Overs (24/20”)
20 AbMat Sit-Ups
3 Rounds for Time:
400m Run
20 Dual Dumbbell Thrusters
15 Hand Release Push-ups
3 Rounds for time:
6 Power Cleans
12 Bar Facing Burpees
500/400m row
For Time:
3 Rounds:
10 Pull-Ups
15 Wall Balls, 20/14lbs
20 alt. Dumbbell Hang Power Snatches, 50/35lbs
12 min AMRAP:
200m run with med ball
40 wallballs
20 GHD Situps
10 Power Cleans
18 min EMOM
Min 1: 10 Wall Balls
Min 2: 12/10 Cal Row
Min 3: 10 Push-Ups
*Increase wall balls by 2 reps every round*
20 Min AMRAP:
10 Deadlifts
7 Toes-to-Bar
200m run
8 Rounds for Time:
4 Power Snatches
8 Bar-Facing Burpees
12/10 Calorie Row
12-Minute AMRAP:
5 Burpee Pull-Ups
10 Dumbbell Front Squats
25 Double Unders
13-Min AMRAP:
1-2-3-4… Clean & Jerks
1-2-3-4… Toes-to-Bar
Every 3:00 x 4
10 Deadlifts
18/15 Calorie Row
20 Alt. Jumping Lunges, Bodyweight
14 min AMRAP:
3 Strict Pull-Ups
6 Push-Ups
9 Wall Balls (20/14 lb)
**Can Partition individual rounds as needed.
EMOM 10:
Min 1: 3 Front Squats, building each set toward a heavy triple
Min 2: 50 Double unders
8 Rounds for Time:
4 Power Snatches, 135/95lbs
8 Bar-Facing Burpees
12/10 Calorie Row
4 Rounds for Time:
8 Deadlifts
16 GHD Situps
400m run
21-15-9
Hang Snatch
Burpee over the bar
“Helen”
3 Rounds for Time:
400m Run
21 Kettlebell Swings
12 Pull ups
Cap: 15 mins
12 Min AMRAP:
10 DB Hang Clean & Jerks (5 per arm)
12 Toes-to-Bar
15 Wall Balls
20 Min EMOM:
Minute 1: 8-10 DB Box Step-Overs
Minute 2: 40-Second Plank Hold
Minute 3: 12-15 Calorie Row
Minute 4: 15 Dual DB Front Squat
Minute 5: Rest
For Time:
200m Farmer’s Carry
35 Hand Release Push-Ups
20 Box Jump Overs
15 Power Cleans
4 Rounds for Time:
400m Run
16 Power Snatches
20 Wall Balls
Every 2:00 x6 Sets
3 Position Power Clean, for weight
5 Rounds for Time:
12 DB Front Rack Reverse Lunge Steps
10 Dual Dumbbell Thrusters
8 Lateral Burpees over DB
Load: 50/35 lbs
15 Min AMRAP:
10 Deadlifts
15 Pull-Ups
20 Box Jumps
11 Min AMRAP:
44 double unders
33 wall balls
22 toes to bar
11 power snatches
For time:
20 Calorie Row
15 Burpee Box Jump Overs (30/24″)
10 Power Cleans
(6:00 time cap)
Load: 255/175 lbs
EMOM 16
Minute 1: 12-15 Dumbbell Thrusters
Minute 2: 40 Double-Unders
Minute 3: 10 Burpee Box Jumps
Minute 4: 5 Shuttle Runs (25 ft down and back =1)
6 Rounds for Time
250m Row
9 Wall Balls
6 Chest-to-Bar Pull-Ups or Chin over the Bar Pull-Ups
3 Wall walks
For Time:
30 Clean & Jerks
Every 2 minutes, including at 0:00: 8 Toes-to-Bar
For Time (Partition Any Way):
800m Run
+
3 rounds:
15 Kettlebell Swings (53/35 lb)
15 Box Jumps (24/20 in)
15 Situps
+
800m run
2:00 AMRAP
10 American Kettlebell Swings
10 Kettlebell Goblet Squats
Max Burpees in remaining time
–rest 1:00–
X4 sets
20-Minute EMOM:
Min 1- 12 Dual Dumbbell Hang Power Cleans
Min 2- 15 Box Jump Overs (24/20 in)
Min 3- 15/12 Cal Bike
Min 4- Rest
Every 6:00 x 3 sets
400m Row
30 Wall Balls (20/14 lb)
20 Pull-Ups
21-15-9:
Deadlifts
Toes-to-Bar
Kipping Handstand Push ups
For Time:
80/60 Calorie Row
40 Box Jump Overs
30 Hang Power Snatches
40 Reverse Lunges, bodyweight
30 Cal Bike
2:00 AMRAP
5 Deadlifts
15/12 Calorie Bike
Max Burpees over the bar
–rest 1:00–
X4 sets
20 Min AMRAP
500m Row
15 Toes-to-Bar
20 Push Press
30 Wall balls
12 min EMOM:
Minute 1: 12 Dual Dumbbell Power Cleans
Minute 2: 20 AbMat Sit-ups
Minute 3: 15 Box Jumps Overs
3 Rounds For time:
12 Front Squats
15 Pull-ups
400m Run
AMRAP 12
200m run
7 box jump overs
5 burpees
3 Ring Muscle ups
For Time:
15/20 Calorie Bike
40 Thrusters
15/20 Calorie Bike
3/3/4 Interval
(rest 1:00)
In 3:00
20/15 Calorie Row
15 Power Cleans, 95/65lbs
–Max Wall balls in remaining time–
5 rounds for time:
7 Toes to Bar
15 Dual Dumbbell Push Press
7 Toes to Bar
15 Dual Dumbbell Deadlifts
Load: 50/35lbs
21-15-9
GHD Situps
Hang Power Snatch, 115/75lbs
–50 Double unders after each round–
Biking DT:
40 Calorie Bike
1 Rounds of DT
30 Calorie Bike
1 Round of DT
20 Calorie Bike
1 Round of DT
10 Calorie Bike
1 Rounds of DT= 12 Deadlifts, 9 hang power cleans, 6 push jerks
Every 3:00 x 5 rounds
50 double unders
10 dual Dumbbell Shoulder to Overhead
8 burpees over the DBs
6 DB box stepovers to 20″ box
For each round add 2 stepovers. If you don’t finish the reps in the round, drop back to 6 reps”
AMRAP 12:00
10 Deadlifts, 185/155lbs
15 Toes-to-Bar
20 Wall Balls, 20/14lbs
EMOM 15
Min 1- :30 Strict Handstand push ups
Min 2- 50ft BW walking lunge
Min 3- 15/12 Calorie Row
15 min AMRAP
200m run
10 Thrusters @ 95/65lbs
3 Bar Muscle Ups
*increase the BMU by 2 reps each round
AMRAP 13:00
6 deadlifts
12 box jump-overs
15-18 Calorie Bike
4 Rounds
:40 on/:20 off
Cal Bike
Double-Unders
Clean and Jerks
–1:00 Rest–
For Time:
40 Wall Balls
30 Suitcase Dumbbell Lunge Steps
20 Pull-Ups
30 DB Box Step Overs, one DB
40 Wall Balls
NOTE: Only one DB is needed for Stepovers, can be held anyway but one hand must be on the DB at all times.
15 min EMOM
Min 1: 11/8 Calorie Row
Min 2: 15 Russian Kettlebell Swings
Min 3: 10 Toes-to-Bar
Add 1 Calorie and 1 Toes to bar each round
4 Rounds for Time
15 Hang Snatches
12 Box Jump-Overs
9 Strict Handstand Push-ups
Load: 75/55lbs
15 min AMRAP
20 Calorie Row
15 Box Jump-Overs (24″/20″)
10 Single Arm Man Makers
200m Run between rounds
12 min AMRAP
2 Clean and Jerks
4 Chest to Bar Pull-Ups
8 Burpee over the bar
NOTE:
After round 2,4,6 increase the weight on the clean and jerk
16-Minute EMOM:
Minute 1: 50-60 Double unders
Minute 2: 12/10 Calorie Bike
Minute 3: 15 Push-Ups
Minute 4: :30 Arch Hold
*After The EMOM, immediately complete 60 Abmat Situps for time in as sets time as possible.
For Time:
50 Wall Balls
40 Alternating Dumbbell Snatches
30 Toes-to-Bar
20 Dual Dumbbell Front Squats
10 Strict Pull-ups
Every 4:00 x 4 sets:
200m Run
10 Dumbbell Push Press
8 Box Jump-Overs (24″/20″)
6 Dual Hang Snatch
AMRAP 13:00
6 deadlifts
12 box jump-overs
15-18 Calorie Bike
For time:
60 Calorie Row
50 Double unders
40 Calorie Row
75 Double unders
30 Calorie Row
100 Double unders
6 min AMRAP:
1.2.3.4.5… Devil’s Press
2.4.6.8… Weighted Box Step Overs
1.2.3.4.5… Wall Walks
–rest 4:00–
For Time:
10, 8, 6, 4, 2 renegade row
10, 8, 6, 4, 2 bodyweight box stepover
10, 8, 6, 4, 2 hand release pushup
5 Minute Cap on Part B
NOTE:
The starting number in Part B is based on the round you make it to on the amrap. So if you make it to the round of 10 db box stepovers, your ‘for time’ piece starts at 10 and counts down.
18 Min EMOM:
Min 1: 2 Shuttle runs + Max Dual DB Hang Power Cleans
Min 2: 5 Burpees over Dumbbell + Max Dual Dumbbell Hang Snatch
Min 3: Rest
*NOTE*
Each round increases the shuttle runs and burpees by 1 rep.
Every 3:00 x 4 sets
16/12 Calorie Bike
10 Dumbbell Front Squat
4 Strict pull-ups
Cap @ 2:30 if not done
2 Rounds for Time:
30 Bike Calories
30 situps
15 power cleans
400m run
–rest 3:00–
Every 3:30 x 3 sets
2 rounds:
7 Push Press
7 Front Squats
7 Line Facing Burpees
5 rounds for time
4 shuttle runs
12 toes to bar
8 alternating dumbbell snatch
15 minute AMRAP
5.10.15…. Calorie Bike
10.20.30…. Wall Ball
*50 single unders after each round
6 Min AMRAP:
8 Hang Clean and Jerks, 115/75lbs
8 Lateral Burpee Box Jump Overs
24/20 Row Calories
rest 3 min
For time, partitioned any way:
16 Squat Clean Thrusters
24 Box Jump Overs
42/36 Row Calories
16-minute cap for entire workout
In 2:00:
2 rounds:
6 Dual Dumbbell Push Press
7 Dual Dumbbbell Front Squat
8 Burpees over the DB
–rest 1:30–
X3 sets
3 Rounds for Time:
20 Calorie Row
15 Box Jump Overs
20 Kettlebell Snatches
15 Toes to Bar
–rest 1:00–
4 Rounds for Time:
12 Box Step-Ups
10 Dual Dumbbell Thrusters
8 Burpees
50/35 DB per hand + 20″ box for everyone
20-Minute EMOM:
Minute 1: :45 Bike Calories
Minute 2: 1 Round of Cindy
Minute 3: :30 Dual Dumbbell Push Press
Minute 4: Rest
1 Rounds of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats
2:00 AMRAP
10 American Kettlebell Swings
10 Kettlebell Goblet Squats
Max Burpees in remaining time
–rest 1:00–
X4 sets
4 Rounds:
30 Double unders
15 Calorie Bike
15 Thrusters
30 Double unders
–rest 1:00–
Load: Empty barbell
12 Min AMRAP:
200m Run
15 American Kettlebell Swings
15 Kettlebell Goblet Squats
15 Hollow Rocks
3 Rounds for Time:
15 Wall Facing Handstand Push-ups
15 Dual Dumbbell Shoulder to Overhead
15 Calorie Ski
–rest 1:00–
14/11 Calorie Bike
7 Thrusters
7 Lateral Burpees over the Bar
7 Thrusters
14/11 Calorie Bike
–rest 3:00–
X3 sets
Load: 115/75 lbs
For Time:
20-15-10
Chest to Bar Pull ups
Hang Power Clean
GHD Situps
15 min AMRAP:
20 Toes to Bar
20 Calorie Echo Bike
20 Burpee Box Jump Overs
20 Calorie Row
For time
9-7-5
Thruster @ 185/125 lbs
Burpee Box Jump Get overs, 40/36”
Every 6:00 x4
12 Pull ups
400m run
20 Thrusters
15AbMat Situps
Load: 95/65lbs
5:00 AMRAP
2.4.6.8… Devil’s Press
3.6.9.12… Box Jump Overs
4.8.12.16… Calorie bike
–rest 2:00–
X2 sets
(Pick up where you left off)
For Time:
30-25-20-15-10
Calorie Row
10-15-20-25-30
Wall Ball
12 Min AMRAP:
1000m Run
+
AMRAP with Time Remaining:
All on 1 arm:
8 DB Hang Snatch
6 Goblet Squat
4 Shoulder to overhead
repeat on the other arm
Load: 70/50lbs
For Time:
21-15-9
Overhead Squats
Calorie Row
–rest 3:00–
9-15-21
Front Squats
V-ups
Load: 95/65lbs
Every 3:00x 5 Sets
5 Strict Pull ups
8 Clean and Jerks
5 Strict Pull ups
Load: 155/105 lb
5 Rounds for Time:
6 Chest to Bar Pullups
7 Bench Press
–rest 3:00–
3 Rounds for Time:
12 Toes to Bar
14 Burpee Box Jump Overs
In 2:30:
15/12 Calorie Bike
12 Dumbbell Thrusters
Max Burpee Box Jump Overs
–rest 1:30 then start again–
For Time:
Buy in: 6 Rope Climbs
–into–
3 Rounds:
50 Double unders
20 Wall Balls
10 Bar Muscle Ups
–into–
Cash-out: 1000m Run
20 min EMOM: ( :30 ON / :30 OFF)
Min 1- Shuttle runs
Min 2- Shoulder to overhead
Min 3- Burpees
Min 4- Wall Walks
3 Rounds for Time:
21 Dual Dumbbell Deadlifts
15 GHD Situps
12 Strict Handstand Push-Ups
9 Dual Dumbbell Hang Snatches
Load: 40/25lbs
15 Minute AMRAP:
12 Push Press
10 Chest to Bar Pull-Ups
8 Box Jump Step Downs
15/12 Calorie Bike
Every 3:00 for 5 Rounds:
200m Run
15 Kettlebell Swings
12 Goblet Squats
Load: 70/53 lbs
20-Minute AMRAP:
400m Run
15 Chest to Bar Pull-ups
15 Dumbbell Snatches
15 Burpees over Dumbbell
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