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.
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
3 Sets
12 1-arm DB Press, each arm
12 Supinated barbell row (75/55)
For Time:
100 Double Unders
3 Rounds:
12 Wallballs (30/20)
12 Sumo Deadlift High Pull (95/65)
Immediately into:
100 Double Unders
3 Rounds:
12 Wallballs (30/20)
12 Push Jerks (95/65)
*Scale dubs to 150 single unders.
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