Part A.
6 min AMRAP
200m run buy in
–then AMRAP of–
24 AbMat Situps
12 Toes to bar
–rest 1:00–
Part B. For Time: 5 min Cap
21 Burpees
14 alt Reverse Lunges, BW
7 Wall Walks
Part A.
6 min AMRAP
200m run buy in
–then AMRAP of–
24 AbMat Situps
12 Toes to bar
–rest 1:00–
Part B. For Time: 5 min Cap
21 Burpees
14 alt Reverse Lunges, BW
7 Wall Walks
4 Rounds for Time
36 double unders
24 Wall Balls
18 Hand Release Push ups
12 min AMRAP
*Increase by 2 reps each round
2 Burpees
4 Hang Power Snatch, 95/65
6 AbSit-ups
18 min EMOM:
Min 1: 10-12 Cal Row
Min 2: 8-10 Toes to bar
Min 3: 5-8 Handstand push ups
For Time:
24-16-8
Hang power snatch
cal machine
–rest 5 min–
5 min AMRAP
5 Box Jump Over
2 Rope Climbs
20:00 EMOM
Min 1 – 12 Power Snatches @ 95/65
Min 2- 30 sec wall sit
Min 3- 12/10 cal bike
Min 4- rest
5 Rounds for Time
10 alt SA DB Push Press @ 50/35
8 Kipping pull-ups
10 Wall Balls @ 20/14
8 Shuttle Runs
6 min AMRAP
10/8 Cal bike
20 AbMat Situps
40 Double unders
–rest 1:00–
x 2 sets
3 Rounds:
10 Dual Dumbbell Hang Power Cleans @ 50/35lbs
20 Burpees over DB
30 Air Squats
12 min AMRAP:
6 Strict Handstand Push ups
8 Foot Elevated Ring Rows
10 DB Box Step-ups @ 50/35lbs per hand
15:00 EMOM
Min 1- 12/10/8/6/4 Deadlifts
Min 2- 12 Box Step Overs
Min 3- 50 Double unders
(Choice load, increase load each set)
4 Rounds For Time:
5 shuttle runs
10 Dumbbell Hang Clean and Jerks (5/arm), 50/35
15 Wall Balls
20 V-ups
Every 3:00 x 5 sets
5 Strict HSPU
10 Pullups
10 Burpee Box Jump Overs, 24/20″
12 min AMRAP
30 Cal Row
20 Walking Lunges, Bodyweight
10 Power Cleans, 135/95
30 Air Squats
20 Push-ups
15 Sit-ups
10 DB Power Snatches (each arm)
5 Burpee to Target
10 DB Power Snatches (each arm)
15 Sit-ups
20 Push-ups
30 Air Squats
3 Rounds:
400m Run
20 Wall Balls
30 Crossover Singles
For Time:
50 Calorie Row
40 Push-Ups
30 Toes to bar
20/15 Calorie Bike
10 Burpee to a Target
13-Minute AMRAP:
3 Devil’s Press
6 Dumbbell Step-Ups
10 Calorie Row
20m DB Farmer Carry
15-Minute EMOM:
Min 1- 8 Hang power snatches
Min 2- 12 Sit-Ups
Min 3- 10 Hang power Cleans
LoadL: 95/65 lbs
4 min AMRAP
–rest 1 min–
x3
14 Single-Arm DB Push Press (7/side)
12 Burpees
10 Goblet Squats
(restart at the beginning)
4 Rounds for time:
8 Power Cleans, 135/95 lbs
16 Bar Facing Burpees
24/20 Calorie Row
16 Min EMOM:
Min 1- 15- 20 KB Goblet Squats
Min 2- 4-6 shuttle runs
Min 3- 15-20 American KBS
Min 4- 30 sec Plank Hold
12 min AMRAP:
2, 4, 6, 8…
Deadlifts, 185/125 or no more than 50% of your 1rm DL
Toes to Bar
Jumping Lunges (L+R = 2 reps)
21-15-9:
DB Snatch (alternating), 50/35lbs
Wall Balls, 20/14lbs
Single Arm DB Step-ups, 20″ for everyone
14-Minute AMRAP:
10 DB Push Press
8 Hand Release Push-Ups
10 GHD Situps
18 min EMOM:
Min 1- 15-20 Box Step-Ups, 20/24″
Min 2- 12-15 Calorie Row
Min 3- 8-10 Thrusters, 115/75lbs
10 min AMRAP:
16 alternating Renegade rows, 50/35lbs
4-6 Strict pull-ups
50ft DB Farmers Carry (1 DB each hand)
5 Rounds for time:
10 Power Snatches 95/65 lbs
15 Wall Balls 20/14lbs
10/8 Cal Bike (or Row or 200m Run)
21-15-9
Dual Dumbbell Hang Clean and Jerk, 35/20lbs
Toes to Bar
12-Minute AMRAP:
15 American Kettlebell Swings, 53/35
10 Alternating KB Reverse Lunges
20 GHD Sit ups
10 min AMRAP:
20 Dumbbell Deadlifts
15 Dumbbell Front Squats
200m run
15 Dumbbell Shoulder to Overhead
10 Dumbbell Front Squats
200m run
Load: 35/20lbs
3 rounds for time:
25 Wall Balls (20/14)
15 V-ups
5 Wall Walks
15/12 Calorie Row
15 Power Cleans, 135/95lbs
Max Double unders in Remaining Time
4 Rounds for time:
15 Goblet Squats, choice load
20 Sit-Ups
10 Box Jump Overs, 24/20″
40-Second Plank Hold after each round
10 min AMRAP:
12 Push Press, 75/55lbs
10 Chest to Bar Pull ups
8 Lateral Burpees Over Bar
Every 5:00 x 3 Sets:
500m Row or 1000m Bike
12 Thrusters
10 Burpees Over bar
For Time:
10-9-8-7-6-5-4-3-2-1
Push Press
Strict Pull ups
AMRAP 15:
15 min AMRAP
15 GHD situps
12 KB Swings
9 Hang Power Cleans
16 min EMOM:
Min 1: 5-7 Back squats from the rack
Min 2: 8-10 Burpees
Min 3: 30s Hollow Hold
Min 4: 20 Mountain Climbers
21-15-9:
Double Dumbbell Deadlifts, 50/35lbs
Handstand push ups
250m Row after each round
3 Rounds for Time:
20 Wall Balls, 20/14lbs
16/12 Cal Row
12 burpees over rower
15-Minute EMOM:
1: 10 Power Cleans @ 155/105
2: 8 Toes to Bar
3: 40s Farmer’s Hold
For Time:
18-15-12-9-6-3
Strict Handstand Push ups
Calorie Row
12 Minute AMRAP:
30 Double under
20 Russian KBs, 53/35 lbs
10 Box Jumps, 24/20″
4 Rounds for Time:
12 Dual Dumbbell Front Squats, 50/35 lbs
16 Renegade Rows, 50/35 lbs
18 GHD Situps
8 Rounds for Time:
4 Power Snatches
8 Bar-Facing Burpees
12/10 Calorie Row
12-Minute EMOM:
Min 1- 40s Row
Min 2- 12 Dumbbell Front Rack Lunges
Min 3- 12 Dumbbell Thrusters, 50/35
4 Rounds for Time (15-Minute Cap):
12 Deadlifts @ 135/95
9 Burpees Over Bar
6 Wall Walks
For Time (12-Minute Cap):
50/40 Calorie Row
20 Kettlebell Swings
15 Goblet Squats
10 Strict Pull-Ups
10-Minute AMRAP:
10 Dumbbell Hang Power Cleans 50/35lbs
10 Dumbbell Push Press
10 Box Jumps 24/20″
8 Rounds for Time:
6 Dumbbell Hang Squat Clean Thrusters @ 50/35 lbs
Run 200 meters
Rest 30 seconds between each round
Every minute for 24 minutes (8 rounds):
Max Wall Ball Shots for 35 seconds @ 20/14 lbs
Rest for 25 seconds 2
Max Devil’s Presses for 35 seconds @ 50/35 lbs
Rest for 25 seconds 3
Max Burpee Box Jump-Overs for 35 seconds 30/24 inches
Rest for 25 seconds
15 Min AMRAP:
10/7 Assault Bike – Arms Only
20 Wall Ball Push Presses @ 14/10 lbs
5 Shuttle Runs, 25 feet down and back
12 Min AMRAP:
Row 25/20 calories
20 Box Jump With Step Downs 24/20″
15 Toes to Bars
10 V-Ups
For Time:
200 Foot Bodyweight Walking Lunge
50 Kettlebell Swings
50 Burpees
50 Dumbbell Push Presses @ 30/20 lbs
200 Foot Bodyweight Walking Lunge
600m run
20 DB bench
400m run
15 DB bench
200m run
10 DB bench
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
10 Min AMRAP
9 Box Jump With Step Downs 24/20 inches
9 Burpee to Plates
9 Dual Dumbbell Hang Power Cleans @ 50/35 lbs
For Time:
Row 20/15 calories
5 Power Cleans @ 70%
Rest for 1 minute
Row 20/15 calories
4 Power Cleans
Rest for 1 minute
Row 20/15 calories
3 Power Cleans
Rest for 1 minute
Row 20/15 calories
2 Power Cleans
Rest for 1 minute
Row 20/15 calories
1 Power Clean
For Time:
Assault Bike 12/9 calories
10 Deadlifts @ 155/105 lbs
Assault Bike 12/9 calories
8 Deadlifts @ 185/125 lbs
Assault Bike 12/9 calories
6 Deadlifts @ 205/145 lbs
Assault Bike 12/9 calories
4 Deadlifts @ 225/155 lbs
Assault Bike 12/9 calories
2 Deadlifts @ 245/165 lbs
Every 4:00 x 5 sets
15/12 Calorie bike
3 Power Snatches
(Start @ 70% of power snatch)
(Add 5-10# [2-5kg] each set)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Every 90 seconds x 8 sets:
Sets 1-4= 1.1.1 Power Cleans 50%-65% 1RM
Sets 5-8= 1.1 Power Clean 65% – 85% 1RM
5 Rounds for time:
4 Devil Press 50/35 lbs
8 TTB
12 Box jump overs
16/12 cal row
4 Sets
First 2:30 AMRAP:
1 Set of Ring Muscle ups
8 Overhead Squats @ 95/65lbs
10 Kipping Handstand Push Ups
12 Deadlift @ 95/65lbs
Rest 3:00
Second 2:30 AMRAP:
4 Wall Walks
5 Bar Muscle Ups
6 Shuttle Runs
7 Thrusters @ 95/65lbs
Rest 3:00
x2
3:00 AMRAP
8 Burpee Box Jump Overs
4 Shuttle Runs
–rest 1:30–
x4 sets
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
EMOM x 12
Minute 1: 5 TNG Power Cleans
Minute 2: 5 TNG Shoulder to Overhead
Every 3:00 x8 sets
Odds:
12 Db Push Press @35/20
8 Db front squat @35/20
4 Wall walks
Evens:
48 Double Unders
12 Deadlift @135/95
8 TTB
–rest remainder of the window–
4 Total Working Sets:
3 Min AMRAP:
10 Burpees Over Rower
16/12 Cal Row
15 Wall Balls (20/14) (10/9′)
Max Hand release push ups in Time Remaining
–Rest 2 Min–
3 Min AMRAP:
12 Hand Release push ups
20 Wall Balls
16/12 Cal Row
Max Burpees Over Rower in Time remaining
–Rest 2 Min–
12-9-6-3
Sandbag Clean, (150/100)
9-12-15-18
GHD Situp
*50 foot HSW in between every round
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
5 Rounds for time:
20/16 calorie row
15 kipping handstand push ups
10 dual dumbbell hang clean and jerks
–rest 2 mins between rounds–
10 Shuttle Run
40 T2B
25 Burpees to 6″
–Rest 4 Min–
10 Shuttle Run
20 pull-ups
20 Burpees to 6″
–Rest 4 Min–
10 Shuttle Run
10 Chest to Bar Pullups
10 Burpees to 6″
Every 4:00 x5 sets
18/15 calorie bike
25 Air Squats
20/16 Calorie Row
Take away 1 bike cal and 1 row cal each round
3:30 time cap each round
4 rounds for time:
20/15 Bike Calories
10 DB Bench Press
20 Alternating Box Step-ups
:30-:45 Hollow Hold
BMU and HSW
:30 Max BMU
rest :30
50ft HSW or 1:00 max HSW
rest 1:00
x4
rest 5:00
1-10
C2B and HSPU (kipping)
For Quality
8 minute time cap
12 Power Snatches @ 95/65 lbs
Rest 30s
x 3 rounds
Rest 2:00
8 Power Snatches @135/95 lbs
Rest 40s
x 3 rounds
Rest 2:00
6 power snatches @ 165/115 lbs
Rest 1:00
x3
For Time:
500/400m Row
21 Bench Press
100 meters Farmers Carry @50/35lb DB’s
500/400m Row
15 Bench Press
100 meters Farmers Carry @50/35lb DB’s
500/400m Row
9 Bench Press
100 meters Farmers Carry @50/35lb DB’s
*Bench Press: 60% 1RM thinking 1-3 sets
8 Sets of 60 Sec ON/30 Sec OFF
1, 1, 2, 2, 3, 3 etc Burpee Chest to Bar
1, 2, 3, 4, 5, 6 etc Box Jump Step Down, 30/24″
1, 2, 3, 4, 5, 6 etc Strict HSPU
1, 2, 3, 4, 5, 6 etc Shuttle Run (25’/25′)
Continue where you left off.
Score is total reps.
20 min AMRAP
25-ft. overhead walking lunge
8 bar facing burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
@95/65 lbs
Accumulate a 4:00 SB Hold at chest
*every time you break
200m run
:30 side plank per side
20 Wall Balls
18 Alt DB snatch
16 Burpees to Target
14 Shoulder to Overhead x 1 DB (alternate arms each round)
x 2 Rounds @ 70% EFFORT
(save it for the next piece)
(not scored)
rest 1:00
18 Wall Balls
16 Alt DB Snatch
14 Burpees to Target
12 DB S2OH (2 DBs)
x 2 rounds
For Time:
10-8-6-4-2
Strict pull ups
Ring push ups
Toes to Bar
For time:
60 Calorie Row
50 Double unders
40 Calorie Row
75 Double unders
30 Calorie Row
100 Double unders
For time: 10 min Cap
200ft Single Arm DB Overhead Lunge @50/35
50 Single DB Box Step-ups @50/35, 24/20″
50 Strict HSPU
200ft Handstand Walk
20 min AMRAP:
2 Chest-to-Bar Pull-Ups + 2 Chin over the bar Pull-Ups
20/15 cal Bike
3 Chest-to-Bar Pull-Ups + 4 Chin over the bar Pull-Ups
20/15 Cal Bike
and so on…..
Continue adding 1+2 reps to each gymnastics movement every round.
–rest 10 sec from BMU to the chest to bar for all rounds–
4 Rounds, for time:
20/15 Cal Row
30 WB @ 20/14
15 Burpee to Target
rest 4:00
2 Min AMRAP:
9 Shuttle Run (25’/25′) + Max Pull-ups in the remaining time
Rest 1 Min
2 Min AMRAP:
16/12 Calorie Row + Max Hand Release Push ups in time remaining
Rest 1 Min
***TAKE AWAY 1 shuttle run and 2 calories on the rower each time through
Every 3 mins x 5 rounds
7 cal row
7 cal bike
7 burpees
Try to add 2 reps to each movement / round
1:15 work, 1:15 rest for 10 rounds
55 Deadlifts
55 Wall Balls @20/14
55 Cal Row
55 Push Press
*Accumulate as many rounds and reps as possible, and pick up where you left off each work period
8 Minute AMRAP
8 Shuttle Runs
10 Toes to bar
*Add 2 Toes to the bar Every round
7 Rounds for Time
500m/400m Row
12 Burpees Over Rower
10 Box Jump Over (24/20″)
–Rest 1 Min Between Rounds–
2:30 AMRAP:
UB set of Strict Pull ups + 8 Shuttle Run + Max Strict Pull ups in time remaining
*score is total pull up reps
Rest 90 Sec
Station 2= 2:30 AMRAP:
:45 Hand Release Push ups + 250m/200m Row + Max Hand Release Push-ups in time remaining
*score is total reps
Rest 90 Sec
Station 3= 2:30 AMRAP
8 Burpee Box Jump Overs + 80 Double Unders + Max BBJO in time remaining
*score is BBJO reps
For time: (9:00 time cap)
5.4.3.2.1 Rope Climb
200m Run
For time:
25 toes-to-bars
50 double-unders
12 squat cleans
rest 2:00
20 toes-to-bars
50 double-unders
9 squat cleans
rest 2:00
15 toes-to-bars
50 double-unders
6 squat cleans
15 min AMRAP:
2/1 Strict Pull up (+1/rnd)
12/8 cal Row
8 T2B (+1/rnd)
12/8 cal Bike
3 rounds for max reps (18 minute EMOM)
Min 1: Max Calories on Rower
Min 2: Max Lateral Burpee over DB
Min 3: Max WB (20/14), 10/9′)
Min 4: Max Alt. DB Snatch @50/35
Min 5: Shoulder to overhead @50/35s (2 DBs)
Min 6: Rest
10 Intervals for max Reps
:30 work
:45 rest
30 Pull ups
30 burpee
30 TTB
30 Box Jump over
8 min AMRAP:
2,4,6,8 etc Pull ups
400m Run
2,4,6,8. etc push ups
1200/1K Echo Bike or 600m/500m Row
–Rest 4 Min–
x2 sets
Start over from the beginning in AMRAP 2
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