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Shoulder Press:

Build up to a 5RM
then; 3 x 3 at same weight

 

Alternating rounds of:
Double Unders
Sit Ups

*Score is total reps.

Deadlift 9-7-5-3-3-3

Deadlift for load:
#1: 9 reps
#2: 7 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

 

3 Rounds, not for time:

10 Cossack Squats
10 Candlesticks

10 Sets, Not for Time:

5 Strict Pull Ups
5 Strict HSPU

 

For Time:

10-9-8-7-6-5-4-3-2-1
Overhead Squats (115/75)
Box Jumps

Every 2 minutes for 6 sets:

Clean + Front Squat + Hang Clean
1 + 3 + 1
Work between 70%-80% of clean

 

AMRAP 12:

8 DB Snatches
24 Double Unders
100m Run (light pole to light pole and back)

Back Squat 3×8

Back Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

 

AMRAP 10:

20 Russian KBS (70/53)
15 Deadlifts (205/135)
10 Box Jump Overs

4 Sets:

Shoulder Press + Push Press
3 + 5 @ 75% – 80%

 

7 Rounds for Time:

7 Power Snatches (115/75)
7 Bar Facing Burpees

Deadlift:

Build up to an 8RM
then do 2 x 5 @ 8RM weight

 

3 Rounds, not for time:

100m Sled drag (90/60)
30 Russian Twists
6-8 Ring Muscle Ups

*Scale RMUs to BMUs, or to 8-10 C2B Pull-ups, then to Pull-ups, then to Ring Rows.
**Score is “What is your spirit animal?”

3 Sets:

1-arm DB press, each arm x 8
DB horizontal row, each arm x 10

 

5 Rounds:

Alternate Movements
30 seconds work / 30 seconds rest
1. Box Jumps
2. Hang Power Cleans (115/75)
3. Row Calories

*Score is total reps.

“9/11 Tribute”

For Time:
2001 meter Run/Row
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lb)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row/Run

Back Squat 4×12

Back Squat for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps

 

5 RFT

3 Bar Muscle Ups
6 Thrusters (135/95)

*Scale BMUs to 5 C2B pull-ups, then to pull-ups, then to ring rows.

DB Bench Press

4 x 10

 

EMOTM 16

1. 12/10 Cal Row
2. 15 Pull Ups
3. 12/10 Cal Bike
4. Rest

*Score = What country would you like to visit?

Every 3 minutes for 15 minutes:

6 Deadlifts

 

3 Rounds, Not For Time

250m Run
20 Step Ups (10/side)
40 Sit ups

*Score = Who do you think would win in a fight, Arnold Schwarzenegger or Sylvester Stallone?

4 Sets

8 Shoulder Press @ 70% – 75%
10 High Pull (95/65)

 

AMRAP 14

100 Wallballs (20/14)
200 Double Unders

*Scale DUBs to 300 single unders.

9 AM and 5:30 PM classes ONLY today!

 

6 Sets

Power Clean + Hang Clean + Front Squat
1+2+3
Build to a heavy set. No misses!

 

Ladder 8

2 Deadlift (185/125)
2 Toes-to-Bar
4 Deadlift
4 Toes-to-Bar
6 Deadlift
6 Toes-to-Bar
ETC…

*Score is total reps.

Back Squat 3×15

Back Squat for load:
#1: 15 reps
#2: 15 reps
#3: 15 reps

 

3 RFT

5 Ring Muscle Ups
10 Burpee Broad Jumps
20 Walking Lunges

*Scale RMUs to BMUs, or sub 8 C2B pull-ups, pull-ups or ring rows.

Bench Press 5×6

Bench Press for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps
#5: 6 reps

 

For Time:

750m Row
Right into 4 Rounds:
16 KB Snatch (53/35)
16 TTB

*Sub 36 cal Echo Bike or 45 cal Assault Bike for Row if needed.
**Scale TTB to 24 V-ups.

Deadlift 5-1-5-1-5-1-5-1

Deadlift for load:
#1: 5 reps @ 70%
#2: 1 rep
#3: 5 reps @ 70%
#4: 1 rep
#5: 5 reps @ 75%
#6: 1 rep
#7: 5 reps @ 75%
#8: 1 rep

 

3 Rounds Not for Time:

20 Cossack Squats (10/side)
50 Sit Ups

*Add weight to cossack squats if able.

4 Sets:

8 Double DB Shoulder Press
8 Ring Rows – 2 sec pause at top

 

8 RFT

10 Burpee Box Jump Overs (24/20)
50 Double Unders
Rest 30 seconds between rounds

*Scale dubs to 75 singles.

Full Clean + Front Squat

Every 3 minutes:
3 + 3
2 + 4
1 + 5
1 + 5
1 + 5

 

AMRAP 9

3 Power Cleans (115/80)
6 Pull-Ups
9 Air Squats

*Scale pull-ups to 9 banded or jumping pull-ups, then to ring rows.

Back Squat 2×20

 

4 Rounds, not for time:

400m Run
5 – 10 Strict Pull Ups
5 – 10 Strict Handstand Push Ups
10 Cossack Squats (5/side)

*Sub run with 500/400m row or 24/19 cal Echo bike if needed.

“Bull”

4 Rounds for Time:

40 Double Unders
-Then-
4 Rounds:
5 Deadlifts (155/105)
5 Hang Power Cleans
5 Push Jerks

Deadlift 10-8-6-4-2

Every 3 minutes, Deadlift for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps

 

AMRAP 9:

9 Overhead Squat (115/75)
3 Bar Muscle Ups

*Scale OHS to front squat.
**Scale BMU to 6 C2B pull-ups, then to pull-ups, then to ring rows.

Clean Complex

Every 3 minutes for 5 Sets:
Power Clean + Squat Clean + Front Squat
1 + 2 + 3

 

AMRAP 12

250m Run
Max Toes-to -Bar

*Sub run with 300/250m row or 15/12 cal Echo bike.

Grace

30 reps for time of:
• Clean & Jerk 135/95#

AMRAP 20

In Teams of 2 or 3
40 Deadlifts (185/125)*
*while partner holds top of deadlift
40 Cal Row**
**while partner holds plank position

For Time:

20 Cal Bike
Then Do:
4 Rounds
5 Ring Muscle Ups
20 Walking Lunges
80 Double Unders
End with:
20 Cal Bike

Every 3 minutes for 5 Rounds:

3 Front Squats
Increasing weight

 

3 Rounds Not for Time:

12 – 15 Strict Handstand Push-ups
8 1-leg Deadlifts per leg (125/85)

3 Rounds Not for Time:

200ft 1-arm Farmer Carry (100ft/each) 75/55
10 Cossack Squats (5/side)

*Rig to rig = 50ft

 

4 Rounds For Time:

30 Wallballs
20 TTB
10 Alternating Dumbbell Snatches (70/50)

Weighted Pull-Up

Find a 1RM

 

Fran

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups