5 rounds for max reps of:
max rep Max Calories Any Machines, 1 min
max rep Box Jump Overs, 1 min
Farmer Carry, 70 m, 1 min
max rep Burpees, 1 min
View Results
20:00 Alt EMOM
1) 1:00 Max Cals any Machine
2) 1:00 Max Box Jump Overs
3) 70m Farmer Carry (~45/25) (~50/35) (~70/53)
4) 1:00 Max Burpees
*Start anywhere except Burpees so everyone finishes on a 1:00 Max effort station, but follow same order
3 rounds for time of:
Run, 603 m
25 Double Unders
10 Deadlifts
Rest, 1 min
View Results
3 Rounds
603m Run (800m)
25 Double Unders (50) (75)
10 Deadlifts 135/95 (15 Deadlifts 135/95) (20 Deadlifts 135/95)
- rest 1:00 in between rounds -
Complete as many rounds as possible in 18 mins of:
8 Box Jumps
8 Dumbbell Snatches
8 Alternating Goblet Lunges
12 Box Jumps
12 Dumbbell Snatches
12 Alternating Goblet Lunges
16 Box Jumps
16 Dumbbell Snatches
16 Alternating Goblet Lunges
Run, 200 m
View Results
18:00 AMREP
8-12-16-200m Run
Box Jumps
DB Snatches 45/25 (50/35) (Alt DB Snatches 50/35)
Alt Goblet Lunges 45/25 (Alt Barbell Lunges 95/65) (Alt Barbell Lunges 115/75)
2 Squat Cleans, pick load
Every 1:30 for 15 mins.
View Results
4 rounds for max reps of:
max rep Any Machine Calories, 1 min
Sled Push, 70 m, 1 min
max rep Push-ups, 1 min
View Results
4 Rounds
1:00 Max Cals any Machine
1:00 70m Sled Push (1 Green/0 Greens) (2 Greens/1 Green) (3 Greens/2 Greens)
1:00 Push Ups (Shoulder to Overheads 95/65) (Dumbbell Shoulder to Overheads 50/35)
*If not enough sleds, go ahead and sub the sled push for a sandbag/deadball carry
Rx'd
For time:
Run, 200 m
-- then --
5 rounds of:
9 Clean & Jerks, 95/65 lbs
15/12 Assault Bike Calories
-- then --
Run, 200 m
View Results
Row Calories 18/15
ADV.
For time:
Run, 403 m
-- then --
5 rounds of:
9 Clean & Jerks, 95/65 lbs
15/12 Assault Bike Calories
-- then --
Run, 200 m
View Results
Row Calories 18/15
Beef
For time:
Run, 403 m
-- then --
5 rounds of:
9 Clean & Jerks, 115/75 lbs
15/12 Assault Bike Calories
-- then --
Run, 200 m
View Results
Row Calories 15/12
Part A
As many reps as possible in 8 mins of:
2 Plyometric Lunges
2 Core Elements
2 Dumbbell Snatches
4 Plyometric Lunges
4 Core Elements
4 Dumbbell Snatches
6 Plyometric Lunges
6 Core Elements
6 Dumbbell Snatches
8 Plyometric Lunges
8 Core Elements
8 Dumbbell Snatches
View Results
8:00 AMREP
2 Plyometric Lunges
2 *Core
2 DB Snatches (Alt DB Snatches) (Power Snatches 75/55)
4
4
4
6
6
6
8
8
8
etc...
*Core (Pick 1 movement for Part A -then- pick a DIFFERENT movement for Part B):
Sit Ups
V-Ups
Alt V-Ups
Knee Tucks
L Crunches
Toes to Bar
Part B (2:00 after Part A)
As many reps as possible in 8 mins of:
2 Alternating Lunges
2 Core Elements
2 Push-ups
4 Alternating Lunges
4 Core Elements
4 Push-ups
6 Alternating Lunges
6 Core Elements
6 Push-ups
8 Alternating Lunges
8 Core Elements
8 Push-ups
View Results
8:00 AMREP
2 Alt Lunges (Goblet Lunges)
2 *Core
2 Push Ups (Single Arm DB Shoulder to Overheads) (Barbell Shoulder to Overheads 95/65)
4
4
4
6
6
6
8
8
8
etc...
*Core (Pick 1 movement for Part A -then- pick a DIFFERENT movement for Part B):
Sit Ups
V-Ups
Alt V-Ups
Knee Tucks
L Crunches
Toes to Bar
Part A
7 rounds, 30 secs per station, of:
Air Squat
Burpee
Rest 30 secs
Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
View Results
7 Rounds
:30 Air Squats (Goblet Squats) (Front Squats 95/65)
:30 Burpees (Bar Facing Burpees)
:30 Rest
Part B (1:00 after Part A)
Every 2 mins for 6 mins do:
Plank Hold, 1 min
Core Element, 30 secs
Rest, 30 secs
View Results
Core (Pick 1):
Sit Ups
V-Ups
Alt V-Ups
Knee Tucks
L Crunches
Part C (1:00 after Part B)
For Time:
1000m Row -or- 800m Run -or- 50 Cal Bike
6 rounds for time of:
10 Single Arm Dumbbell Devil Press, 45/25 lbs
12 Tuck Ups
15 Air Squats
View Results
6 Rounds
10 Single or Double arm Devils press
12 Tuck ups (V-ups)
15 Air Squats (Jumping air squats)
*Accumulate 400m of farmers carry or odd object carry*
READ Notes for actual format
4 rounds, each round for time, of:
8 Single Arm Dumbbell Rows
14/10 Push-ups
14 Goblet Squats
Run, 400 m
Rest 3 mins between each round.
View Results
Every 5 minutes for 20 Minutes
8 ea side Single arm DB rows or 10 Barbell Rows
14/10 Push ups (20/15) (Beef HSPU 8/5)
14 Goblet Squats 45+/25+or Front Squats 75+/55+
400m Run or 500m/400m row
Read notes! Hip circuit
2 rounds for quality of:
6 Hip Rotations
5 Shinbox Switches
4 Cossack Squats
View Results
Hip Circuit
2-3 rounds
6 ea direction Standing Hip axial
5 ea direction shinbox to extend
4 ea direction cossack squats
Complete as many rounds as possible in 15 mins of:
14 Suitcase Lunges, 45/25 lbs
30 Mountain Climbers
14 Dumbbell Hang Power Snatches, 45/25 lbs
View Results
15 Minute Amrap
14 Suitcase Lunges 45/25 (50/35) (55+/40+)
30 Mountain Climbers
14 Hang Dumbbell Snatches
A1 Optional Strength
Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
View Results
Building from last week
A2) Optional Strength
Bent Over Barbell Row 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
View Results
Building from last week
B1) Optional Strength
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
View Results
Building from last week
B2) Optional Strength
Hollow Hold 3x 45 secs
Rest as needed between sets.
View Results
Hollow hold (weighted hollow hold)
3x :30s-1min
Building from last week
For 5 cycles:
AMRAP in 3 mins of:
12 Dumbbell Power Cleans, 45/25 lbs
14 Single Leg V-ups
20 Lateral Hops
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
View Results
5 rounds for time of:
Run, 200 m
14 Single Arm Dumbbell Hang Clean & Jerks, 45/25 lbs
Run, 200 m
15 Lateral Up Downs
View Results
5 rounds
200m Run
14 Single arm Dumbbell thrusters 45/25 (50/35) or 10 2 DB thruster or Barbell thruster 95/65
200m Run
15 Lateral Down ups over DB (Lateral Burpees over DB)
Optional Oly
10 Minute EMOM
2 Cleans/Clan and jerks/ Snatches
Building from last week's loading. The goal for the singles is to move a challenging weight that is still technically proficient
Building from last week's loading. The goal for the singles is to move a challenging weight that is still technically proficient
Tabata Dumbbell Lunge, 45/25 lbs
Tabata Russian Twist
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
View Results
Tabata Toe Tap
Tabata Star Side Plank Hold
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
View Results
For time:
10 Dumbbell Snatches, 45/25 lbs
10 Double Unders
9 Dumbbell Snatches, 45/25 lbs
10 Double Unders
8 Dumbbell Snatches, 45/25 lbs
10 Double Unders
7 Dumbbell Snatches, 45/25 lbs
10 Double Unders
6 Dumbbell Snatches, 45/25 lbs
10 Double Unders
5 Dumbbell Snatches, 45/25 lbs
10 Double Unders
4 Dumbbell Snatches, 45/25 lbs
10 Double Unders
3 Dumbbell Snatches, 45/25 lbs
10 Double Unders
2 Dumbbell Snatches, 45/25 lbs
10 Double Unders
1 Dumbbell Snatch, 45/25 lbs
10 Double Unders
-- then --
1 Single Arm Dumbbell Hang Clean & Jerk, 45/25 lbs
1 Burpee
2 Single Arm Dumbbell Hang Clean & Jerks, 45/25 lbs
2 Burpees
3 Single Arm Dumbbell Hang Clean & Jerks, 45/25 lbs
3 Burpees
4 Single Arm Dumbbell Hang Clean & Jerks, 45/25 lbs
4 Burpees
5 Single Arm Dumbbell Hang Clean & Jerks, 45/25 lbs
5 Burpees
6 Single Arm Dumbbell Hang Clean & Jerks, 45/25 lbs
6 Burpees
7 Single Arm Dumbbell Hang Clean & Jerks, 45/25 lbs
7 Burpees
8 Single Arm Dumbbell Hang Clean & Jerks, 45/25 lbs
8 Burpees
9 Single Arm Dumbbell Hang Clean & Jerks, 45/25 lbs
9 Burpees
10 Single Arm Dumbbell Hang Clean & Jerks, 45/25 lbs
10 Burpees
View Results
A) 10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch 45/25 (50/35) (alt 50+/35+)
10 Double unders (20) (40) or 30 split jacks
-then-
B.) 1-2-3-4-5-6-7-8-9-10
Single arm dumbbell hang clean and jerk 45/25 (50/35) (alt 50+/35+)
Burpees
*Accumulate 1200m of running or 1500/1200m rowing during the workout*
Tempo Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
View Results
Back Squat
3-3-3-3 (21X1)
*Tempo reads 2 second descend, 1 second pause at the bottom, explode up, 1 second pause at the top*
Trying to sustain loading from last week's rep scheme. There's an added pause to the bottom so there may be a slight decrease depending on peoples pausing strength.
Who says Vanity workouts can't be functional?
Complete as many rounds as possible in 17 mins of:
Run, 200 m
14 Tuck-ups
12/9 Push-ups
10 Ring Rows
View Results
17 Minute Amrap
200m run or 250/200m row
14 tuck ups (beef v-ups)
12/9 Push ups (adv weighted push up)
10 Ring rows/TRX rows/ Banded Rows/ Single arm DB rows (ea side)
Jennifer Pretorius
Shaun Holaday
Daun Langkilde
Jimmy Parsons
Cally Rahal
Yorrana Moraes