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2024
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231229 Friday
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.
231228 Thursday
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the fourth set, perform AMRAP until failure.
EMOM 5:
:35 max-calorie row
EMOM 5:
:40 max-calorie row
EMOM 5:
:45 max-calorie row
EMOM 5:
:50 max-calorie row
231227 Wednesday
EMOM 8:
1 deadlift
– Build to a heavy single.
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
231226 Tuesday
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb)(9/10 ft)
Post-workout
Accumulate:
20 DB Turkish get-ups
231223 Saturday
AMRAP 14:
60-calorie row
50 toes-to-bars
40 wall-ball shots (14/20 lb)(9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups
231222 Friday
AMRAP 2:
200-m run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-m run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-m run
AMRAP burpees
231221 Thursday
For load:
3-3-3-3-3-3-3
Shoulder press
Post-workout:
On an 8:00 clock:
Handstand walk practice
231220 Wednesday
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.
231219 Tuesday
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (135/225 lb)
231218 Monday
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
231216 Saturday
3 rounds for time with a partner:
10 legless rope climbs
20 burpee box jump-overs (20/24 in)
30 overhead squats (75/115 lb)
231215 Friday
AMRAP 12:
5 devils presses (35/50 lb)
10 alternating double-DB front-rack lunges
15/20-calorie bike/row
Post-workout:
200-meter farmers carry
231214 Thursday
For load:
Power snatch
5-5-5-3-3-3-1-1-1
231213 Wednesday
Pre-workout:
6-5-4-3-2:
Front squats
AMRAP 8:
4 front squats (125/185 lb)
3-4 strict pull-ups
231212 Tuesday
12 rounds for calories:
:30 row
– Rest :30.
Post Workout:
5 Sets:
5 Wall Walks
231211 Monday
For time:
100 double-unders
75 hang power cleans (55/75 lb)
50 GHD sit-ups
75 push presses (55/75 lb)
100 double-unders
231209 Saturday
12 Days of Christmas
1 Wall Walk
2 Ring Dips
3 KB Sumo Deadlift High Pull (35#/26#)
4 Push ups
5 Goblet Squats (35#/26#)
6 T2B
7 Burpees
8 Box Jumps (24″/20″)
9 Kettlebell Swings (35#/26#)
10 Overhead Lunge Steps (45#/25# Plate)
11 Pull Ups
12 HSPU
231208 Friday
5 rounds for reps:
1:00 row for calories
– Rest :30.
1:00 double-DB push presses (35/50 lb)
– Rest :30.
Post-workout:
3 sets for reps:
5-15 GHD hip extensions
– Rest 1:00-2:00 between sets.
231207 Thursday
Pre-workout
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
– Rest ~2:00 between sets.
For time:
2 power cleans (105/155 lb)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans
231206 Wednesday
For time:
30 KB step-ups (53/70 lb) (20 in)
30 toes-to-bars
22/30-calorie row
30 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
231205 Tuesday
For load:
3-3-3-3-3-3-3:
Overhead squat
Post-workout:
3 sets for load:
10 snatch-grip bent over rows
231204 Monday
AMRAP 7:
3-6-9-12… etc.
Thrusters (65/100 lb)
Chest-to-bar pull-ups
Post-workout:
3 sets:
5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.
231202 Saturday
Rowing Badger with a Partner:
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
1,000-meter row
– Athletes row together but break up the cleans and pull-ups as needed.
231201 Friday
Every 3:00 for 7 rounds:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
On a 10:00 Clock
Find a Heavy 1 Rep Deadlift
231130 Thursday
On a 12:00 clock:
50-calorie row
40 KB swings (35/53 lb)
30 KB goblet squats
20 burpees
Max rope climbs
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or KB.
– Build in load as desired through all 10 reps.
231129 Wednesday
Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump
8 rounds for time:
8 alternating DB hang snatches (35/50 lb)
8 box jump-overs (24/30 in)
231128 Tuesday
For load:
5-5-5-5-5:
Push press
Post-workout:
EMOM 6:
:30 handstand walk or shoulder taps
:30 rest
231127 Monday
For time:
21-15-9:
Sumo deadlift high pulls (75/115 lb)
Toes-to-bars
231125 Saturday
For time:
30 alternating DB power snatches (35/50 lb)
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches
Post-workout:
8 sets for reps:
:20 hollow rocks
– :10 rest
231124 Friday
5 rounds for reps:
On a 3:00 clock:
20 burpees
20 wall-ball shots (14/20 lb) (9/10 ft)
AMRAP ring dips
– Rest 1:00 between rounds.
231122 Thursday
“Michael” at Home
3 rounds for time:
800-m run
50 barbell good mornings/DB Romanian Deadlift
50 sit-ups
231122 Wednesday
FRAN: BENCHMARK
For time:
21-15-9:
Thrusters (65/95 lb)
Pull-ups
231121 Tuesday
AMRAP 5:
30 double-unders
10 burpees
– Rest 5:00 –
AMRAP 5:
30 double-unders
10 single-leg squats
231120 Monday
For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.
Post-workout:
Accumulate:
30 strict pull-ups
231116 Friday
Gymnastics Challenge Final Test
then…
For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
231115 Thursday
Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
231114 Wednesday
Open 12.3
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (75/115 lb)
9 toes-to-bars
231113 Tuesday
Pre-workout:
5 sets for load:
3 sumo deadlifts
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
231112 Monday
NASTY GIRLS
3 rounds for time:
50 air squats
7 bar muscle-ups
10 hang power cleans (95/135 lb)
231111 Saturday
Pre-workout:
EMOM 10:
Min. 1 | :20 plank shoulder taps w/ feet on the rower
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
AMRAP 10:
8/10-calorie row
8 handstand push-ups
VETERANS DAY CHALLENGE: CHAD 1000X For time with a partner:
1000 rucksack step-ups (35/45 lb) (20 in)
– Both partners work at the same time.
231110 Friday
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts (135/185 lb)
Post-workout:
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest :30-1:00.
231109 Thursday
Pre-workout:
EMOM 8:
:20-:30 single-leg squat practice
4 rounds for time:
1:00 cumulative plank hold
400-m run
231108 Wednesday
5 rounds for time:
7 hang power snatches (75/115 lb)
3 rope climbs
231107 Tuesday
2. EMOM 14:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups
231106 Monday
4 rounds for time:
15 burpees over the bar
15 front squats (85/115 lb)
75 single-unders
Post workout:
EMOM 5:
5 strict ring dips
– Hold the bottom and top for :01 each.
231104 Saturday
AMRAP 14 with a partner:
8 chest-to-bar pull-ups
8 wall-ball shots (14/20 lb) (9/10 ft)
– Partners alternate full rounds.
– One partner works at a time.
Post-workout:
10 total sets with a partner:
10 weighted sit-ups (14/20 lb)
10 sit-ups
– One partner works at a time.
– 5 sets per partner.
231103 Friday
6 rounds for time:
9 deadlifts (155/225 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
231102 Thursday
For time:
21-15-9:
Hang power cleans (95/135 lb)
15-12-9:
Strict handstand push-ups
Post-workout:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
231101 Wednesday
For time:
50-calorie bike
50 overhead squats (65/95 lb)
50 alternating DB snatches (35/50 lb)
231031 Tuesday
The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
231030 Monday
2) Bench Press
10-8-6-4-2, climbing
231028 Saturday
5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb)
– Run together, divide box jumps and wall-ball shots as needed.
231027 Friday
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats (75/115 lb)
Pre-workout:
On a 10:00 clock:
Build to a heavy set of 5 overhead squats
– Take the barbell from the floor.
231026 Thursday
3 rounds for time:
20 sumo deadlift high pull (55/75 lb)
30 walking lunges
40-ft handstand walk
231025 Wednesday
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.
231024 Tuesday
“Nate”
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
231023 Monday
AMRAP 25:
40 double-unders
20 lateral burpees over the bar
10 deadlifts (155/225 lb)
– Rest 1:00 between rounds.
231020 Friday
4 rounds for time:
30 walking lunge steps
25 toes-to-bars
Pre-workout:
Every 3:00 for 4 sets:
6 left-leg DB step-ups (20/24 in)
6 right-leg DB step-ups
– Use a DB held at the shoulder.
– Build in load as desired
231019 Thursday
7 sets for load:
3 hang power snatches
Pre-workout:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.
231018 Wednesday
For time:
21 DB thrusters (35/50 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
Post-workout:
On a 5:00 clock:
Accumulate 3:00 total minutes of hollow holds
– Scale to a variation that allows for :20+ holds at a time.
– Rest as needed.
231017 Tuesday
Pre-workout:
On a 10:00 clock:
Build to a heavy 2-rep unbroken power clean
– Rest :45-1:30 between sets.
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans (125/185 lb)
231016 Monday
AMRAP 20:
100-calorie row
75 sit-ups
50 pull-ups
Pre-workout:
Every 2:00 for 4 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.
231013 Friday
EMOM 21:
Min. 1 | 10/15-calorie Echo Bike
Min. 2 | :20 L-sit hold
Min. 3 | max reps bar muscle-ups
5 sets for total reps:
1:00 weighted walking lunges
1:00 rest
231012 Thursday
5 sets for load:
3 DB hang power cleans
3 DB push jerks
– Build to your heaviest set.
Dumbbell DT
5 rounds:
12 DB deadlifts (35/50 lb)
9 DB hang power cleans
6 DB push jerks
231011 Wednesday
For time:
15-12-9:
Strict handstand push-ups
*Complete 21 sit-ups after each set.
15-12-9:
Strict ring dips
*Complete 21 sit-ups after each set.
15-12-9:
Push-ups
*Complete 21 sit-ups after each set.
231010 Tuesday
3 rounds for time:
800-m run with a medicine ball (14/20 lb)
24 power snatches (105/155 lb)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.
231009 Monday
5 rounds for time:
500-m row
5 squat cleans (145/205 lb)
231006 Friday
AMRAP 20 with a partner:
200-m DB farmers carry (35/50 lb)
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups (20/24 in)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.
231005 Thursday
5 sets:
On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
231004 Wednesday
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments
Post-workout:
Accumulate:
30 Turkish get-ups
231003 Tuesday
5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.
2 sets:
:20 bottom-of-the-ring dip hold
10 false grip ring rows
231002 Monday
3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bars
Rest 1:00
230930 Saturday
“Daniel”
For time:
50 pull-ups
400-m run
21 thrusters (65/95 lb)
800-m run
21 thrusters
400-m run
50 pull-ups
230929 Friday
For time:
40 box jump-overs (20/24 in)
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.
230928 Thursday
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds.
230927 Wednesday
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb
230926 Tuesday
EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00.
230925 Monday
5 rounds for time:
75 double-unders
20 alternating DB snatches (35/50 lb)
5 sets for load:
2 snatch pulls
1 snatch
230922 Friday
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)
230921 Thursday
Push Press
5-5-3-3-3-1-1-1-1-1
230920 Wednesday
Helen
3 Rounds For Time
400m Run
21 KB Swings (35/53)
12 Pull Ups
230919 Tuesday
EMOM 10:
1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.
230918 Monday
For time and reps:
EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press (25/35 lb)
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.
230916 Saturday
For time:
500-m row
30 bench presses (105/155 lb)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
– 30:00 time cap.
Post-workout:
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
230915 Friday
3 rounds for time:
40 Russian KB swings (35/53 lb)
20 box jump-overs (20/24 in)
Post workout: Strength
5-7 sets:
2 clean pulls
1 power clean
230914 Thursday
Every 2:00 for 6 rounds:
1 rope climbs (from seated)
Max wall-ball shots in remaining time (14/20 lb)(9/10 ft)
– Rest 1:00 between rounds
230913 Wednesday
6 sets for load:
3 deadlifts
– Use the same load across all sets.
Post workout:
3 sets:
6-10 Bent Over Barbell Row
12-15 band pull-aparts
230912 Tuesday
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (75/115 lb)
DB Bench Press: 3x 8-12
230911 Monday
The rep scheme of today’s workout acknowledges the events of September 11, 2001.
For time:
2001-m run or row
11 shoulder presses (85/115 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
230909 Saturday
2 rounds for time:
100-ft DB/KB walking lunges (44/62 lb)
400-m run
10 wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.
230908 Friday
AMRAP 30 with a partner:
100-calorie Echo Bike
100 KB snatches (53/70 lb)
100 toes-to-bars
– Split work as needed with one person working at a time.
230907 Thursday
5 sets for load:
5 front squats
Post-workout:
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
1:00 V-ups
1:00 sit-ups
– No rest between movements.
– Use a DB held at the shoulders for the weighted sit-ups.
230905 Tuesday
“GRACE”
For time:
30 clean and jerks (95/135 lb)
Post-workout:
On a 10:00 clock:
Build to a heavy power clean and push jerk
230904 Monday
230901 Friday
“THE CHIEF”
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
230901 Friday
“THE CHIEF”
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
230831 Thursday
For time:
30 deadlifts (155/225 lb)
40 wall-ball shots (14/20 lb) (9/10 ft)
50 KB swings (35/53 lb)
Post-workout:
For completion:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed, but not more than 2 times per 200 m.
230830 Wednesday
EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
230829 Tuesday
Every 2:00 for 30:00:
2 clean and jerks
– Add load every 10:00.
230828 Monday
AMRAP 12:
9 pull-ups
3 front squats (95/135 lb)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
Pre-workout:
6-5-4-3-2:
Front squats
230825 Friday
2 Rounds For Time:
10 tractor tire flips
100-meter db farmers carry (#20/35)
10 incline push ups
100-meter db farmers carry
15 jumps on tire
100-meter db farmers carry
20 hammer strikes
100-meter db farmers carry
230824 Thursday
Gwen
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only. Use the same load for each set.
– Rest as needed between sets.
230823 Wednesday
5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest
Post-workout:
Accumulate:
50 seated leg raises
230822 Tuesday
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
230821 Monday
For time:
30-20-10
power cleans (#65/95)
lateral hops over the barbell
alternating barbell lunges
lateral hops over the barbell
Pre-workout
On a 5:00 clock:
every :30 sec 2 power cleans. must be TNG
230817 Friday
For time:
100 meter DB farmers carry (#35/50)
Then,
21-18-15-12-9-6-3
Hammer strikes (#8/10)
Toes-to-bar
Then,
100 meter db farmers carry
Post-workout
Bench Press: 3 sets to failure #55-65%
230817 Thursday
For time:
21 thrusters (65/95 lb)
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
Post-workout:
Accumulate:
2:00 L-sit hold
– Scale to complete in sets of :15 or more.
230816 Wednesday
“Jerry”
For time:
1,600-m run
2,000-m row
1,600-m run
2. Every 2:00 x 4 sets:
5 box jumps
– Increase the height of the box with each set.
230815 Tuesday
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
230814 Monday
3 rounds for time:
30 GHD sit-ups
30 power snatches (55/75 lb)
Post-workout:
For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.
230811 Friday
For time:
21-15-9:
DB man makers (35/50 lb)
– Perform a 100-ft farmers carry after each set.
– Use two DBs.
230810 Thursday
Back squat:
10-10-7-7-4-4-1-1
230809 Wednesday
5 rounds for time:
15 chest-to-bar pull-ups
25-ft handstand walk
230808 Tuesday
AMRAP 12:
36 double-unders
6 squat cleans (95/135) lb
Pre-workout:
EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.
230807 Monday
For time:
50 sumo deadlift high pulls (65/95 lb)
40 ring dips
30 burpees over the barbell
Post-workout:
On a 6:00 clock:
Build to a heavy 3 rep sumo deadlift
230804 Friday
Grace
For time:
30 clean and jerks (95/135 lb)
230803 Thursday
HELEN
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
230802 Wednesday
EMOM 24:
1: Strict knees-to-elbows
2: Handstand walk
3: Legless rope climbs (starting seated on the floor)
4: Rest
– Score is total reps.
230801 Tuesday
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row.
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB
230731 Monday
AMRAP 10:
7 bar muscle-ups
7 devils presses (35/50 lb)
– Use two DBs.
-Or-
AMRAP 10:
7 chest-to-bar pull-ups
7 ring dips
7 devil’s presses (35/50 lb)
– Use two dumbbells
Pre-workout: Low ring Muscle Up Transitions
230729 Saturday
CrossFit Regional 2014 Event 6
For time with a partner:
50-calorie row
50 box jump-overs (20/24 in)
50 deadlifts (125/185 lb)
50 wall-ball shots (14/20 lb) (10 ft)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row
Time cap: 21:00
230728 Friday
7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses (95/135 lbs)
4 front squats
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
230727 Thursday
230726 Wednesday
3 rounds for time:
Run 800 m
100-ft bear crawl
30 Russian KB swings (53/70 lb)
230725 Tuesday
For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas
230724 Monday
230721 Friday
1.On a 6:00 clock:
Build to a heavy set of 5 overhead squats
2. CrossFit Games 2009 Event 5:
3 rounds for time:
30 wall-ball shots (14/20 lb)(9/10 ft)
30 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.
230720 Thursday
On a 6:00 clock:
Build to a heavy hang power clean
For time:
400/500-m row
30 hang power cleans (145/205 lb)
400/500-m row
230719 Wednesday
AMRAP 8:
2 wall walks
4 box jump-overs (24/30 in)
Post-workout:
3 sets:
20 weighted sit-ups
1:00 plank hold
– Hold plank on the forearms.
230718 Tuesday
5 sets:
On a 2:00 clock:
:30 L-sit hold
10 burpees-to-target (12 in)
Max distance DB farmers carry (35/50 lb)
Rest for 1:00.
– Use two DBs.
230717 Monday
For load:
Every 2:00 for 10 sets:
1 snatch
230714 Friday
7 sets for load:
2 clean and jerks
– Lift once every 3:00.
230713 Thursday
For time with a partner:
1,000-m row
400-m weighted front carry (70/100 lb)
100 GHD sit-ups
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
230712 Wednesday
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (50/70 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-KB overhead walking lunge (35/53 lb)
230711 Tuesday
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs
Post-workout:
3 sets:
:30 V-ups
– Rest 1:00
230710 Monday
3 rounds for time:
15 thrusters (65/95 lb)
400-m run
230707 Friday
AMRAP 12:
12 deadlifts (105/155 lb)
12 bar-facing burpees
Post-workout:
Accumulate:
2:00 plank hold
2:00 hollow hold
230706 Thursday
2007 Games Event 1:
For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (95/135 lb)
230704 Tuesday
6 rounds for time:
24 squats
24 push-ups
24 walking lunge steps
400-m run
230703 Monday
Pre-workout:
8 sets for reps:
:20 double-unders
– Rest :10
Every 2:00 for 20:00:
1 power snatch
1 hang squat snatch
1 high hang squat snatch
230630 Friday
Benchmark
Conditioning challenge:
20:00 to establish max meters run or on a machine of your choice.
230629 Thursday
3 x AMRAP 3:
20 wallball (14/20#) (9/10 ft)
15 toes-to-bars
– Rest 2:00 between AMRAPs.
Post-workout:
Accumulate:
50 GHD hip extensions
– Pause for :02 at top of each rep.
230628 Wednesday
AMRAP 12:
10 DB snatches (35/50 lb)
10 burpee box jump-overs (20/24 in)
Post-workout:
1 set:
400-m single-arm DB overhead carry
– Use workout DB.
– Switch hands as needed.
230627 Tuesday
EMOM 20:
Even minutes: 3 power cleans (155/225 lb)
Odd minutes: Max calorie row
230626 Monday
Pre-workout:
12:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches + overhead squat
“Nancy”
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
230623 Friday
AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (95/135 lb)
Calorie row
Pre-workout:
EMOM 5:
3 hang clean and jerks
– Build to heavier than workout weight.
230622 Thursday
AMRAP 15 with a partner:
2000/2500-m Air Bike
Max reps DB box step-ups (20/24 in) (35/50 lb)
– Use one DB.
-Partner 1 runs while partner 2 AMRAPs step-ups. Once P1 finishes the run, each will switch. Continue accumulating reps until time expires.
Post-workout:
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
230621 Wednesday
1. Bench press 10-8-6-4-2
2. DB Floor Press 2 x15-20
3. 3 Supersets: DB/KB Row x 8-12 + Banded Reverse Flys x 10 -15
Bonus: 40 Fingertip Push Ups
230620 Tuesday
For time:
75 power snatches (55/75 lb)
230619. Monday
For time:
21-15-9:
Deadlifts (155/225 lb)
Lateral burpees over the barbell
Post-workout:
Every 2:00 x 3 sets:
1-10 unbroken strict chin-ups
230617 Saturday
2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (35/50 lb)
10 hand-release push-ups
800/1,000-m row
– Use a single DB.
230616 Friday
3 rounds for time with a partner:
100-m synchro walking lunge
200 double-unders
400-m med-ball carry (14/20 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.
230615 Thursday
For load:
10-8-6-4-2:
Snatches
– Sets must be unbroken. Athletes may power snatch or squat snatch.
230614 Wednesday
AMRAP 20:
400-m run
Max pull-ups in a single set
Post-workout:
On a 3:00 clock:
Find a 1-rep-max weighted pull-up.
230613 Tuesday
For time:
50 front squats (95/135 lb)
50 lateral burpees over the barbell
Pre-workout:
5 sets:
3 front squats
– Barbell comes from the floor.
– Build to a heavy triple.
230612 Monday
5 rounds for time:
14 alternating DB single-leg squats (20/35 lb)
7 push jerks (105/155 lb)
– Use a single DB.
Pre-workout:
5 sets:
2 push jerks
– Barbell comes from the floor.
– Build to a heavy double.
230610 Saturday
12 rounds for calories:
:30 bike or row
:30 rest
230609 Friday
AMRAP 20 with a partner:
100-ft double DB/KB front rack carry
12 alt. DB snatches (35/50 lb)
100-ft double DB/KB front rack carry
-1 partner works to complete a full round while partner 2 rests
Pre-workout:
5 sets for best distance:
Triple broad jump
230608 Thursday
Pre-workout:
On a 10:00 clock:
Build to a heavy power clean + front squat.
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
230607 Wednesday
Benchmark
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
230606 Tuesday
EMOM 16:
Even minutes- :40 sec Strict Pull Up Option of your choice
Odd minutes- 12 DB reverse lunges (35/50 lb)
– Use 2 DBs for the lunges, held as desired
230605 Monday
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
Post-workout:
5 sets:
:30 hand-release push-ups
:30 ring support hold
230603 Saturday
For time with a partner:
1,000m run
– Split the runs. One person works at a time.
Right into…
50 Curtis-P Complex (55/75 lb)*
* Both partners perform 4 burpees at the TOP of each minute.
Finish with…
800/1,000m row
– Split the row. One person works at a time.
– One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.
230602 Friday
For time:
21-15-9:
Hang power snatches (65/95 lb)
Toes-to-bars
Pre-workout:
Every 2:00 for 6 rounds:
3 hang power snatches
230601 Thursday
5-5-3-3-1-1-1:
Back squat
230531 Wednesday
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (35/53 lb)
230530 Tuesday
Pre-workout:
10:00 to work to a heavy 2-rep-max shoulder press.
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
– Use two DBs.
230527 Saturday
“Murph”
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.
230525 Thursday
3 rounds for time:
20 GHD sit-ups
20 burpee box jump-overs (20/24 in)
20 wall-ball shots (20/30 lb) (9/10 ft)
230524 Wednesday
For time:
7 muscle-up transitions
800-m run
5 muscle-up transitions
800-m run
3 muscle-up transitions
800-m run
Open Gym Option:
7 legless rope climbs / pull-to-stands
800-m run
5 legless rope climbs / pull-to-stands
800-m run
3 legless rope climbs / pull-to-stands
800-m run
230523 Tuesday
On a 10:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
AMRAP 7:
30 double-unders
3 power cleans (135/205 lb)
23052 Monday
EMOM 10:
5 push presses
– Add load every 2:00.
Right into…
EMOM 5:
1 push press
– Add load every 1:00
Post-workout:
3 sets:
10 DB Bulgarian split squats/leg
– 1 DB in each hand.
– Build in weight across sets
230520 Saturday
AMRAP 12:
12 front squats (75/115 lb)
30 crossovers
Post-workout:
Accumulate:
25 GHD sit-ups
25 GHD hip extensions
230519 Friday
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
Post-workout:
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
– Use DBs from workout.
230518 Thursday
7 sets for load:
1 power clean
1 hang power clean
1 jerk
230517 Wednesday
Pre-workout:
Accumulate:
30 KB Turkish get-ups
– For quality.
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
230516 Tuesday
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest
230515 Monday
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (24/30 in)
– Perform both movements within the same minute.
230513 Saturday
“Angie”
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Foundations Option:
For time:
40 jumping pull-ups or ring rows
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each movement.
230512 Friday
AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
Post-workout:
For time:
400-m DB farmers carry (35/50 lb)
– Use two dumbbells.
230511 Thursday
Pre-workout:
4 sets for load:
3 overhead squats
– Build to your heaviest set.
For time:
10-8-6-4-2:
Squat snatches (115/165 lb)
– Perform 3 wall walks after each set.
230510 Wednesday
For time:
5k run or row or 10k bike
Foundations Option:
For distance:
On a 20:00 clock:
Run or row or bike
230509 Tuesday
3 rounds for time:
18-calorie bike
21 alternating single-arm DB hang power snatches (25/35 lbs)
24 lateral DB jump-overs
Pre-workout:
Accumulate:
10 Turkish getups/arm
– Use a light-to-moderate load.
230508 Monday
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (14/20 lb)(9/10 ft)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
Post-workout:
3-5 sets:
5 GHD hip-back extensions
230506 Saturday
Every 3:00 x 7 sets:
400-m run
– Score is your slowest 400-m time.
Post-workout:
2 sets:
2:00 plank hold
30 strict sit-ups
230505 Friday
Pre-workout:
EMOM 8:
:20 crossover singles
– Rest the remainder of each minute.
5 rounds for time:
55 double-unders
5 push jerks (125/185 lb)
230504 Thursday
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.
7 sets for load:
Power snatch
5-5-5-5-5-5-5
230503 Wednesday
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
230502 Tuesday
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
Post-workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch-and-go reps.
230501 Monday
For time:
160 double-unders
40 overhead squats (65/95 lb)
30/40 cal row
120 double-unders
30 overhead squats (65/95 lb)
22/30 cal row
90 double-unders
20 overhead squats (65/95 lb)
15/20 cal row
230429 Saturday
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (35/53 lb)
4 burpees
– Pick up a new minute where you left off the previous minute
Post-workout:
3 sets:
:45 GHD hip extensions
– Rest as needed between sets.
230428 Friday
For time:
27-21-15-9
calorie row
thrusters (#65/95)
Pre-workout:
5 sets: 3 thrusters, climbing in load
230427 Thursday
Heavy day
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power cleans
230426 Wednesday
Pre-workout:
5 sets for load:
1 strict weighted pull-up
– Rest exactly 1:00 between sets.
3 rounds for time:
30 jumping lunges
25 pull-ups
230425 Tuesday
On a 10:00 clock for load:
Build to a heavy 1-rep push jerk
4 rounds for time:
400-m run
10 push jerks (105/155 lb)
230424 Monday
AMRAP 8:
5 DB squats (35/50 lb)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs
Post-workout:
3 sets:
20 alternating DB renegade rows
20 seated leg lifts over the DB
– Use two DBs for the renegade rows.
230422 Saturday
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb)
40 sit-ups
50 double-unders
– Rest 3:00 between rounds.
230421. Friday
For time:
20 back squats (125/185 lb)
800-m run
100 air squats
800-m run
20 front squats (125/185 lb)
230420 Thursday
EMOM 20:
1 snatch
230419 Wednesday
Pre-workout:
EMOM 5:
3 hang squat cleans
– Build in load
AMRAP 10:
3 wall-ball shots (14/20 lb)
3 ring dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
230418. Tuesday
For time:
21-18-15-12-9-6-3:
Toes-to-bars
Box jump-overs (24/30 in)
Post-workout:
Accumulate:
2:00 GHD superman hold
230417. Monday
For time:
400-m run
50 sumo deadlift high pulls (55/75 lb)
50 handstand push-ups
400-m run
20 bar muscle-ups
200-ft DB overhead walking lunge (35/50 lb)
– Use one DB.
230415. Saturday
Pre-workout:
EMOM 7:
2 high hang power snatches
– Build to a heavy set of 2 reps.
10 rounds for time:
8/10-calorie row
3 hang power snatches (105/155 lb)
230414. Friday
230413 Thursday
8 sets for load:
2 shoulder presses
Post-workout:
2 sets:
1:00 max-reps sit-ups
…directly into…
1:00 cumulative overhead barbell hold (65/95 lb)
– Rest 1:00 between sets.
230411 Tuesday
5 x AMRAP 3:
400-m run
Max-rep strict pull-ups
– Rest 1:00 between AMRAPs.
Post-workout:
5 sets:
5-10 strict ring dips
– Rest 1:00 between sets.
230410 Monday
“DT”
5 rounds for time:
12 deadlifts (#105/155)
9 hang power cleans (#105/155)
6 push jerks (#105/155)
230407 Friday
Pre-workout:
5 sets:
100-m run
EMOM 16:
Even minutes: max handstand hold
Odd minutes: max L-sit hold
– Score is total cumulative time combined.
230406 Thursday
6 x 2:00 min rounds:
5 deadlifts (70%+ 1RM, across)
Max muscle-ups in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and muscle-up (reps).
230405 Wednesday
AMRAP 12:
400/500 m row
15 pull-ups
10 overhead squats (75/115 lb)
Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch.
230404 Tuesday
AMRAP 20 with a partner:
50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, 2 & 2, etc. Repeat full rounds for 20 minutes
Post-workout:
1 set:
200-m double-DB front rack walk
50 hip extensions
– Use the same DBs from the workout.
230403. Monday
7 sets for load:
1 front squat + 3 back squats
230331 Friday
For time:
21-18-15-12-9:
Jumps-to-target (12 in)
GHD hip extensions
Ring rows to parallel
230330 Thursday
AMRAP 30:
800-m run
40 walking lunges
20 GHD sit-ups
100-m DB farmers carry (25/35 lb)
– Use two DBs for the carry.
230329 Wednesday
3 rounds for time:
37/50 calorie row
25 bench presses (95/135 lb)
230328 Tuesday
EMOM 16:
Min. 1 | 10/15 cal Echo bike
Min. 2 | 3 clean and jerks
Post-workout:
On a 6:00 clock:
Build to a 2-rep front squat
– 2 minutes after completing the workout, start a new 6:00 clock.
– Must clean the bar from the ground. Squat clean counts as first front squat.
230327 Monday
Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets
230324 Friday
For load:
1-rep max deadlift
Post-workout:
Accumulate:
25 GHD hip and back extensions
25 GHD back extensions
25 hip extensions
230323 Thursday
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 rope climbs
Post-workout:
7 sets:
1 strict weighted pull-up
230322 Wednesday
5 rounds for time with a partner:
20 front squats (75/115 lb)
30 kettlebell swings (53/70 lb)
40 partner medicine-ball sit-ups (14/20 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
230321 Tuesday
For time:
2,000-m row
Post-workout:
3 sets:
Max unbroken strict ring-dips
1:00 plank hold
230320 Monday
Pre-workout:
Every 2:00 for 5 sets:
2 power cleans
– Must be touch-and-go.
AMRAP 10:
2 hang power clean and jerks (105/155 lb)
4 box jumps (20/24 in)
8 push-ups
230318 Saturday
4 x 4:00 rounds for reps with a partner:
400-m run
40 double-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
230317 Friday
“The Seven”
7 rounds for time:
7 handstand push-ups
7 thrusters (95/135 lb)
7 knees-to-elbows
7 deadlifts (165/245 lb)
7 burpees
7 KB swings (53/70 lb)
7 pull-ups
230316 Thursday
For time:
10 muscle-ups
150-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
150-ft single-arm DB overhead walking lunge (25/35 lb)
10 muscle-ups
Post-workout:
Accumulate:
50 GHD sit-ups
50 med-ball twists (14/20 lb)
230315 Wednesday
10 sets for load:
1 snatch deadlift
1 hang power snatch
1 power snatch
230314 Tuesday
AMRAP 3:
7 ring dips
10 sumo deadlift high-pulls (55/75 lb)
Rest 5 min then…
AMRAP 3:
7 pull-ups
10 thrusters (55/75 lb)
Post-workout:
EMOM 7:
1-5 bar muscle-ups
230313 Monday
a) For time:
21-18-15-12-9-6-3:
DB squats (35/50 lb)
DB-facing burpees
– Use two DBs.
b) 8 sets for reps:
:20 DB shoulder-to-overheads
– Rest :10 between sets.
230311 Saturday
For time:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk
230310 Friday
For time:
30 hang power cleans (155/225 lb) (105/155) (55/75)
50 alternating single-leg squats
1,600/2,000-m row
230309 Thursday
230308 Wednesday
For time:
50 DB power snatches (35/50 lb)
50 sit-ups
40 DB power snatches
40 sit-ups
30 DB power snatches
30 sit-ups
20 DB power snatches
20 sit-ups
10 DB power snatches
10 sit-ups
-complete half of the snatches on one arm, then half on the other arm
230307 Tuesday
230306 Monday
a) AMRAP 12:
1 deadlift (95/135 lb)
1 front squat (95/135 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
b) Post-workout:
1 set:
400-m db farmers carry
230304 Saturday
Rx:
3 rounds for time and reps:
800/1,000-m row
2:00 bar muscle-ups
Masters Rx:
3 rounds for time and reps:
800/1,000-m row
2:00 jumping bar muscle-ups
Foundations:
3 rounds for time and reps:
400/500-m row
2:00 push up + jumping pull up
230303 Friday
a) Pre-workout:
On a 6:00 clock:
Establish a heavy clean and jerk single
b) AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (125/185 lb)
Synchronized sit-ups
Synchronized box jump-overs (20/24 in)
– Continue adding 5 reps to each movement at the end of the round.Partners can split up the clean and jerks as needed.
230302 Thursday
a) AMRAP 10:
20 wall-ball shots (14/20 lb)(10/11 ft)
10 strict pull-ups
b) Post-workout:
4 rounds:
:20 med-ball Russian twists (14/20 lb)
– Rest :10
:20 handstand hold
– Rest :10
230301 Wednesday
a) 4 rounds for time:
400-m run
20 DB hang power cleans (25/35 lb)
100-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.
B) Post-workout:
For reps:
1:00 Double-unders
– Rest :30
:45 Double-unders
– Rest :20
:30 Double-unders
– Rest :10
:15 Double-unders
230228 Tuesday
4 Rounds with a partner:
Partner 1: 42/60 calorie row
Partner 2:
AMRAP:
10 toes-to-bars
10 DB box step-ups (20/24 in) (35/50 lb)
10 Alternating DB snatches (35/50 lb)
230227 Monday
7 sets for load:
3 overhead squats
230224 Friday
a) EMOM 6:
1-5 bar muscle-ups
b) AMRAP 15:
10 pull-ups
25-ft DB overhead walking lunge (35/50 lb)
200 meter run
25-ft DB overhead walking lunge
– Use one DB
230223 Thursday
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
230222 Wednesday
a) EMOM 6:
2 clean grip deadlifts
b) For time:
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold
– Legs extended on the L-sit hold.
230221 Tuesday
7 sets for load:
3 split jerks
230220 Monday
a) AMRAP 10:
20 double-unders
10 goblet squats (53/70 lb)
5 box jumps (24/30 in)
– Use a single KB for the squats.
b) 3 sets:
10 KB Bulgarian split squats/leg
230217 Friday
For load:
EMOM 25:
Min. 1-5 | 3 unbroken cleans
Min. 6-10 | 2 unbroken cleans
Min. 11-25 | 1 clean
230216 Thursday
a) 4 sets:
5 shoulder presses
b) AMRAP 15 with a partner:
10 shoulder-to-overheads (105/155 lb)
15 synchronized bar-facing burpees
230215 Wednesday
EMOM 21:
Minute 1 | DB manmakers (35/50 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers
230214 Tuesday
a) EMOM 6:
2 hang squat snatches
b)AMRAP 5:
10 squat snatches (75/115 lb)
20 box jump-overs (20/24 in)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (75/115 lb)
20 box jump-overs (20/24 in)
30 strict pull-ups
230213 Monday
A) For time:
400/500-m row
100 push-ups
400/500-m row
B) 3 sets:
8-12 bent-over rows
10 barbell roll-outs
230210 Friday
A) 5 sets:
3 power snatches
– Touch and go reps.
B) For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (95/135 lb)
230209 Thursday
3 rounds for time with a partner:
800-m run
6 legless rope climbs
50 overhead squats (65/95 lb)
– Run together and split the rope climbs and squats as needed.
230208 Wednesday
A) 5 rounds for time:
30 hip extensions
30 strict sit-ups
B) Accumulate:
30 strict toes-to-bars
230207 Tuesday
A) Every 3:00 x 7 sets for load:
50 double-unders
5 push presses
B) Accumulate:
30 Sots presses
– Add load as desired.
230206 Monday
A) EMOM 7:
1 deadlift
– Build to a heavy single.
B) AMRAP 13:
8 deadlifts (105/155 lb)
5 hang power cleans (105/155 lb)
3 bar muscle-ups
230203 Friday
For time:
800/1,000-m row
40 v-ups
600/750-m row
40 v-ups
400/500-m row
230202 Thursday
230201 Wednesday
7 sets for load:
5 front squats
23031 Tuesday
3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
Pre-workout:
4 sets:
:20 ring dip hold (top)
– Rest :10
:20 ring dip hold (bottom)
– Rest :10
23030 Monday
AMRAP 20:
10 single-arm KB swings, right (35/53 lb)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (65/95 lb)
10 barbell back rack lunges, left
– KB swings to eye level.
230127 Friday
For time: (Rx)
150 wall-ball shots (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.
Post-workout:
Accumulate:
2:00 plank hold
2:00 handstand hold
230126 Thursday
230125 Wednesday
For time:
21-15-9-15-21:
Calorie row
Chest-to-bar pull-ups
230124 Tuesday
For load:
3-3-3-3-3
Bench press
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press
230123 Monday
Power snatch
3-3-3-3-3-3-3
Hang squat snatch
3-3-3-3-3-3-3
230120 Friday
230119 Thursday
400-m DB farmers carry
230118 Wednesday
1)”Open 18.2″
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (35/50 lb)
Bar-facing burpees
For reps:
max tall cleans with med-ball #14/20
230117 Tuesday
1) EMOM 6:
2 hang power cleans
– Build to a heavy double.
230106 Monday
1) EMOM 8:
1 thruster
9 thrusters (65/95 lb)
35 double-unders
2301013 Friday
1.EMOM 12:
Min. 1 | :20 box jump overs
Min. 2 | :20 chest-to-bar pull-ups
2. For time:
21-15-9:
Hand-release push-ups
Toes-to-bars
2301012 Thursday
Pre-workout:
3 sets:
5 KB snatches/arm
– increase weight across sets
5 rounds for time:
400/500-m row
20 Russian KB swings (53/70 lb)
2301011 Wednesday
Pre-workout:
4 sets:
1:00 max distance handstand walk or max rep wall walks
– Rest 1:00
AMRAP 10:
1-2-3-4-5… etc.
Power clean (95/135 lb)
Deficit handstand push-up (4/2 in)
2301010 Tuesday
1) Push Press
5-5-3-3-3-1-1-1-1
2) 3 sets: 1:30 Max Double Unders. Rest 1:00 between sets
230109 Monday
1) 3 rounds for time:
30/40 calorie row
20 deadlifts (155/225 lb)
10 burpee pull-ups
– Rest 1:00 between rounds.
230106 Friday
1) For load:
15-12-9:
Thrusters
– Rest 3:00 between sets
2) 30 low ring muscle-up transitions
230105 Thursday
AMRAP 20 with a partner:
200-m run
1:00 plank hold
– Partner 1 runs while partner 2 holds the plank. Partners switch when the runner returns.
230104 Wednesday
1) 3 rounds for time:
20 burpee box overs (24/30 in)
400/500-m row
2) Post-workout:
8 rounds:
:20 double-unders
– Rest :10
230103 Tuesday
1) 5 sets:
3 push presses
– Build to a heavy set of 3.
2) For time:
45 chest-to-bar pull-ups
30 push presses (#105/155)
230102 Monday
AMRAP 10:
10 air squats
9 DB snatches, right arm (35/50 lb)
10 push-ups
9 DB snatches, left arm
It was our greatest pleasure to train with you all!
Opening in the Fall of 2022 in Jonesborough, TN
For time with a partner:
200-m DB farmers carry (35/50 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
1) EMOM 5:
1-3 low-ring muscle-ups
2) 10 rounds for time:
9 toes-to-bars
3 wall walks
1) 7 sets for load:
3 hang power cleans
2) Every 1:30 for 5 sets:
3 pause clean pulls
– Pause 3″ off the floor
“Happy Star”
For time:
300-m run
5 burpee box overs (20/24 in)
5 thrusters (95/135 lb)
300-m run
7 burpee box overs
7 thrusters (105/145 lb)
300-m run
9 burpee box overs
9 thrusters (110/155 lb)
300-m run
11 burpee box overs
11 thrusters (115/165 lb)
1) “Black & Blue”
5 rounds for time:
10 power cleans (#95/135 lb)
10 burpees
2) Post-workout:
3 position clean deadlift 4 x 3
For time:
400/500-m row
then…
24-18-12:
Power snatches (55/75 lb)
12-9-6:
Bar muscle-ups
then…
400/500-m row
1) Pre-workout:
1 set:
500-m row
2) 4 rounds for time:
400/500-m row
50 air squats
400-m run
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
“2021-Event 10”
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.
“The Standard”
For time with a partner:
30 clean and jerks (95/135 lb)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.
1) 6 rounds for time:
50 double-unders
25 weighted sit-ups (14/20 lb)
2) Post-workout:
3 sets:
1:00 plank hold
20 GHD hip extensions
AMRAP 15:
5 strict chin-ups
10 DB bench press (35/50 lb)
15 DB deadlifts
2 rounds for time:
10 tractor tire flips
100 meter double db farmers carry (#25)
10 incline (feet on tire) push ups
100 meter double db farmers carry
15 jumps on the tire
100 meter double db farmers carry
20 hammer strikes (#8/10)
1) 5 rounds for time:
5 deadlifts (#185/275)
10 burpees to a 12” target
2) emom 5
:30 handstand hold
1) On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.
2) AMRAP 10:
1-2-3-4…
DB Turkish get-up (35/50 lb)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.
1) For load:
1-rep max back squat
1-rep max shoulder press
1-rep max deadlift
1) For time:
5,000-m run
2) Post-workout:
For completion:
100 abmat sit-ups
1) For time:
1000-m row
then…
5 rounds:
25 pull-ups
7 push jerks (95/135 lb)
1) For Time:
100 meter db farmers carry (#35/50), then
21-18-15-12-9-6-3
sledge hammer strikes
toes-to-bar
then; 100 meter db farmers carry
1) Deadlift 3-3-3-3-3-3-3
2) Bent Over Barbell Row 3 x 6-10
3) Accumulate 40 GHD Hip Extensions
For time:
50 sit-ups
40 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups
1) 4 rounds for time:
5 squat cleans (105/155 lb)
20 hand-release push-ups
80 double-unders
2) EMOM 7:
1 hang clean (squat or power)
1) For time:
12-10-8-6-4-2
Dumbell push presses (#35/50)
-Perform a 50′ DB walking lunge to start each round (#35/50)
2) Clean deadlift
6-4-2-2
1) 2 rounds for time with a partner:
15 heavy tire flips
45 toes-to-bar
75 double db front rack walking lunge steps (#35/50)
2) 10 rope climbs
1) AMRAP 25 w/ a partner:
50 rower calories
50 dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 hand release push ups
1) 5 sets for load:
5 weighted strict pull-ups
5 weighted strict ring dips
2) 3 sets:
1:00 max calorie row
– Rest 1:00 between sets.
1) 3 rounds for reps:
1:30 wall ball shots (#14/9′, #20/10′)
1:30 sit-ups
1:30 calorie row
2) accumulate 2:00 in a handstand, stomache to wall
1) EMOM 8:
3 push presses
2) 5 rounds for time:
25 push presses (55/75 lb)
50 double-unders
1) 3 rounds for time with a partner:
6 rope climbs (15 ft)
18 hang power cleans (125/185 lb)
54 bar-facing burpees
– Resting partner holds a plank in a push-up position.
1) On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups
2) Post-workout:
Accumulate:
100 GHD hip extensions
1) 4 sets for reps:
1:00 shuttle runs. Rest 1:30, 1:00, :30 between sets
– 25 ft down & back = 1 rep
2) 3 rounds for time:
200-m DB farmers carry (25/35 lb)
15 knees-to-elbows
10 DB overhead walking lunges
1) AMRAP 20:
2 muscle ups
4 handstand push-ups
8 DB power cleans (35/50 lb)
1) On a 14:00 clock:
1,600-m run
AMRAP in the remaining time:
10 double KB deadlifts (#43/60)
20 sit-ups
2) Post-workout:
1 set:
Max double-KB farmers hold
– Use the KB’s you used in the workout.
1) For time:
27-21-15-9:
Calorie row
Thrusters (65/95 lb)
2) 5 sets:
3 thrusters
– Increase loading across as many sets as possible.
1) 7 sets for load:
3 power snatches
2) Post-workout:
Accumulate:
75 GHD sit-ups
1) 3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
2) EMOM 8:
:30 max ring dips
1) AMRAP 20:
200-m run
21/30-cal. row
40 air squats
1) On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
75 chest-to-bar pull-ups
From 10:00-15:00:
75 burpees-to-target
From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.
2) 200-m overhead plate carry (35/45 lb)
50 v-ups
200-m overhead plate carry
1) On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.
2) AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
1) Thruster 5 x 1
– Build to your heaviest single.
2) 10 rounds for time:
10 KB swings (#35/53)
10 dumbbell thrusters (#25/35 lb)
1) For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups
2) On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs
1) On a 5:00 clock:
Every :30 perform:
2 power cleans
– Cleans must be performed as touch and go reps
2) For time:
30-20-10:
Power cleans (65/95 lb)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell
1) EMOM 6:
2 thrusters
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible
2) For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
1) 7 sets for load:
1 snatch balance + 2 overhead squats
2) 4 sets:
a) :40 alternating single-leg squats, rest :20
b) :40 walking lunges, rest :20
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories
1) EMOM 8:
1 deadlift
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.
2) 5 rounds for time:
15 deadlifts
:30 hanging L-sit hold
For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups
1) 3 Rounds for Reps:
2:00 Rope Climbs
1:00 Weighted Sit Ups (#15/25)
1:00 Double Unders.
1:00 Rest
2) 50 Weighted Dips, Accumulated
1) 5 sets:
3 Squat Clean & Strict Press
* perform all reps unbroken
2) 5 Rounds For Time:
12 Hang Power Clean & Jerk (#75/115)
9 Thrusters
6 Power Snatches
1) AMRAP 9:
15 KB Swings #53/70
50′ Handstand Walk
2) 8 Sets:
:20sec L-Sit Hold
:10sec Rest
For Load:
Overhead Lunges: 6.6.6
Front Rack Lunges: 8.8.8
Back Rack Lunges: 10.10.10
1) AMRAP 15:
3-6-9-12-etc
Toes-to-Bar
Box Jumps 20″/24″
Up Downs to 6″ Target
2) 4 Sets:
3 Weighted Strict Pull Ups
4 Wide Grip Strict Pull Ups
5 Pull Ups
1) EMOMx8
1 Power Snatch + 1 Snatch Push Press + 2 SOTS Presses
2) “2018 Regional Event #4”
For Time:
2 Rounds:
10 Snatches #125/175
12 Bar Facing Burpees
Then…
2 Rounds:
10 Snatches #75/#115
12 Bar Facing Burpees
1) 8 Sets For Load:
2 Thrusters
2) 4 Sets:
8 Single Arm DB Strict Press/Arm
8 DB Front Squats
For time:
50 box step-ups (20 in)
27 deadlifts (125/185 lb)
40 box step-ups
21 deadlifts
30 box step-ups
15 deadlifts
20 box step-ups
9 deadlifts
“DEL”
For time:
25 burpees
400-m weighted run (14/20 lb)
25 weighted pull-ups (14/20 lb)
400-m weighted run
25 handstand push-ups
400-m weighted run
25 chest-to-bar pull-ups
400-m weighted run
25 burpees
1) On an 8:00 Clock:
a) 2 Wall Walks, EMOM
b) :40 sec Handstand Walk Practice, every other Min
c) Max Unbroken Handstand Walk, every other minute
2) Push Jerk 5 x 5
1) 10 Rounds with a Partner:
3 Front Squats
1:00 Row for Calories
2) On a 3:00 clock:
Max Plank Hold. Rest as little as possible
1) 6 Sets:
5 DB Snatches- TNG
2) AMRAP 10
12 Alternating DB Snatches #35/50
4 Bar Muscle Ups
1) EMOM 10
2 Back Squats #70-80% 1RM
2) For Time:
9-15-21
Back Squats # Bodyweight
*Run 400 meters after each set
2 Rounds For Time:
50 Pull Ups
15 Clean & Jerks #95/135
75 AbMat Sit Ups
1) 7 Rounds for reps:
15 DB Deadlifts #35/50
1:00 Row for Calories
2) 5 Sets, each with a partner:
:45 DB front rack hold
Max GHD Sit Ups
– P 1 holds the front rack while P 2 performs max GHD sit ups.
Partners switch after :45
For total time:
3 rounds:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 kipping handstand push-ups
25 box jumps (20/24 in)
1) Hang Muscle Snatch 4 x 3
2) AMRAP 11
10 Toes-to-Bar
10 Power Snatch #65/95
Partner “RJ”
5 Rounds For Time:
800 meter Run
50 Hand Release Push Ups
5 Rope Climbs
*Partners will run together and split up the push ups
and rope climbs as needed.
1) Sumo Deadlift
12-10-8-6-4, climbing in load
2) 3 sets: 20 GHD Hip Extensions
20 GHD Back Extensions
1) 4 Sets for Load:
4 Weighted Pull Ups
2) For Time:
30 Pull Ups
200 Double Unders
30 Chest-to-Bar Pull Ups
For Time:
42 GHD Sit Ups
21 Front Squats #125/185 or 55-65% 1 Rep Max
30 GHD Sit Ups
15 Front Squats
18 GHD Sit Ups
9 Front Squats
For Time:
400/500 meter Row
25 Shoulder Presses #75/115
400/500 meter Row
15 Shoulder Presses
400/500 meter Row
10 Shoulder Presses
400/500 meter Row
*Each time you break the Shoulder Presses,
Add 100 meters to your Row
1) 2 Sets For Max Reps:
Strict Pull Ups
2) “Helen”
3 Rounds For Time:
400 meter Run
24 Kettlebells Swings #35/53
12 Pull Ups
1) Push Press 5 x 5
2) 5 sets:
:45 sec Max Reps Bar Facing Burpees
1) For Time:
3-6-9-12-15-15-12-9-6-3
Deadlifts #105/155
Box Jump Overs 20/24”
*Athletes must stand at top and step down off box
2) 4 sets:
:30 side plank hold + 15 GHD Sit Ups
1) “Open 15.3”
AMRAP 14
7 Muscle Ups
50 Wall Ball Shots (#14,9′) (#20,10′)
100 Double Unders
2) On an 8 minute clock:
3 sets of: Max Strict Ring Pull Ups
1) EMOM 10
1 Hang Power Clean
2) AMRAP 10
5 Power Cleans #80-85% 1 Rep Max
10 Toes-to-Bar
1) Overhead Squat
5-5-3-3-3-1-1-1-1
2) Row 2000 meters: For Time
1) EMOM x 8
1 Banded Deadlift
2) For Time:
12-9-6
Deadlifts #70 % 1Rep Max
Bar Muscle Ups
1) Front Squat 7 x 1
2) 5 sets:
10 KB Side Bends/ Side
1:00 KB Front Rack Hold
1) 3 Rounds For Time:
30 Alternating Single Leg Squats
15 Sumo Deadlift High Pulls #75/115
2) 3 Supersets:
10 Single Leg Romanian Deadlifts, Each Leg
1:00 Push Up Plank Hold
1) Bench Press 5.5.3.3.3.1.1.1.1
2) For Time: 1 mile Run
1) Hang Power Clean 7 x 3
2) 3 Sets:
20 Banded Glute Bridges
20 Banded Side Steps per Side
“Fight Gone Bad”
3 Rounds for Max Reps:
1:00 Wall Ball #14/20, 9’/10′
1:00 Sumo Deadlift High Pull #55/75
1:00 Box Jumps 20”
1:00 Push Press #35/55
1:00 Row for Calories
1:00 Rest
For Time & Quality Reps:
15-12-9
Strict Handstand Push Ups
* Complete 21 Sit ups after each set
15-12-9
Strict Ring Dips
*Complete 21 Sit ups after each set
15-12-9
Hand Release Push Ups
* Complete 21 Sit ups after each set
1) Front Squat 7 x 3 #75-80%
2) 2 sets of 15 Split Squats, each + 15 GHD Hip Extensions
3) Deadlift 3 x 9 #65%
“EVA”
5 Rounds for Time
800 meter-Run
30 Ketlebell Swings #53/70
30 Pull Ups
1) Practice Handstands / Handstand Walking
2) Split Jerk 5.5.3.3.3.1.1.1.1
1) Snatch: 9 x 1
– Build to 80-85% 1 RM
2) “Amanda” *on a pull-up bar
9-7-5
Bar Muscle Ups
Squat Snatches #95/135
With a Partner:
3 Complete Rounds, Each for Time
400/500 meter- Row
21 Burpees
400 meter- Run
– 1 partner is working while 1 is resting
1) For Time:
15 Burpees Over the Bar
5 Clean & Jerks #65-70 % 1-Rep Max
12 Burpees Over the Bar
4 Clean & Jerks
9 Burpees Over the Bar
3 Clean & Jerks
2) 5 sets: On a 10:00 Clock
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean
1) On a 10:00 clock:
Build to a Heavy 4-rep Reverse lunge from a rack
2) AMRAP 12 with a partner
20 GHD Sit Ups
10 synchronized DB Lunges #20/35
50 Double Unders, each
10 synchronized DB Lunges
-complete the ghd situps and 50 double unders each, simultaneously
Back Squat
5.5.3.3.3.1.1.1.1
1) AMRAP 10
15 Deadlifts #95/135
15 Hand Release Push Ups
2 a) On a 6:00 clock:
18 Power Cleans # 80% 1RM or use same barbell
b) On a 6:00 clock: 3 sets
8-12 KB Swings, superset with
8-15 COS lat sweep
For Time:
18/25 calorie row
20 ghd sit ups
5 bar muscle ups
18/25 calorie row
20 toes-to-bar
5 bar muscle ups
18/25 calorie row
20 alternating single leg squats
5 bar muscle ups
18/25 calorie row
20 walking lunges
5 bar muscle ups
1) 2021 Quarterfinals Test #5
9-6-3 reps for time:
Snatch # 135/185
box jump overs 24”/30”
2) On a 10:00 clock for max load:
1 Snatch
1) 3 sets:
12 db deadlifts
9 db hang clean
6 db shoulder-to-overhead
2) amrap 15
250/300 meter row
100 meter db farmers carry #35/50
20 db front squats #35/50
1) 5 rounds for time:
2 legless rope climbs
20 alternating dumbell snatches #35/50
2) 50 knees -to -elbows
*on rope or pull up bar
1) 5 x 3:00 rounds for quality:
15 Strict HSPU + 15 Strict Ring Dips
2) 5 x 3:00 rounds for accumulated time:
500 meter Row
1) Clean 1.1.1.1
2) AMRAP 7
10 Squat Cleans #65/95
20 Sit Ups
For Time with a Partner:
30 Synchro Deadlifts #185/225
30 Burpees over the Bar
400/500 meter Row
20 Synchro Deadlifts
20 Burpees over the Bar
400/500 meter Row
10 Synchro Deadlifts
10 Burpees over the Bar
400/500 meter Row
1) Every 1:30 for 5 sets:
8 KB Swings
2) 3 Rounds For Time:
20 KB Deadlift # 35/53
60 Double Unders
100 ‘ Farmers Carry
1) Hip Activation
2) Back Squat 7 x 1
For Time: 12 minute Time Cap
21 Pull Ups
42 Double Unders
21 Thrusters #65/95
18 Chest-to-Bar Pull Ups
36 Double Unders
18 Thrusters #75/115
15 Bar Muscle Ups
30 Double Unders
15 Thrusters #85/135
1) Muscle Snatch 1.1.1.1.1
Power Snatch 1.1.1.1.1
Snatch 1.1.1.1.1
2) 5 sets for Height:
3 Box Jumps
1) 4 Rounds for Time:
120 Double Unders or 180 Alternating Single Unders
15 Push Presses #95/135
2) Crossover Symmetry: Iron Scap
AMRAP 25
20 Push Ups
30 Sit Ups
28/40 Calorie Row
1) Clean & Jerk: 7 x 1
2) EMOM 5
Max Chest-to-Bar Pull Ups
“choosing to do difficult things is what fuels sustained success. It’s the constant driver in life.”
– Tom Ryan, Head Coach
– Ohio State University Wrestling
“Open 22.2”
For Time:
1.2.3.4.5.6.7.8.9.10.9.8.7.6.5.4.3.2.1
Deadlifts #155/225
Bar Facing Burpees
*10 minute time cap
1) EMOM 8
1 Power Snatch + 1 Snatch Push Press + 2 SOTS Presses
2) 5 Sets for Load:
3 Overhead Squats
1) EMOM 5
1-5 Wall Walks
2) AMRAP 10
9/12 Calorie Row
10 Strict Handstand Push Ups
1) 5 Sets for Quality:
10 Med Ball Cleans + 10 Med Ball Push Press +
50′ Overhead Med Ball Walk
* Complete all movements as 1 set without breaking
2) For Time:
30-20-10
GHD Sit Ups
Toes-to-Bar
Wall Ball Shots #14/20