Skill
“Double under skill practice
Every minute for 12 minutes (4 rounds):
Min 1: penguin hops w/ double hip taps 15 seconds
Min 2: “”air”” Double unders inside of box 15 seconds
Min 3: Double unders for 15 seconds
‘Energizer Bunny’
For Time:
2000m/1600m row
200 double unders
1000m /800m row
100 double unders
*22 min cap
Scaling:
– If Row pace is below 2:30/500m scale to 1750/1500m then 750/600m.
– Scale Double Unders to same number of Single Unders.
Strength
Bent Over Barbell Row With Horizontal Band
4 sets of 6-8 reps
Rest 2 minutes between sets
4 Rounds for Time:
16 toes to bar
12 Dumbbell Walking Lunge Steps @ 50/35lb
8 Dual Dumbbell shoulder to OverHead @50/35lb
*DBs by sides for lunges
Scaling:
– Scale TTB to kipping knee raises.
– Scale DB weights to 35/25.
– If equipment is limited perform:
4 rounds for time
16 TTB
12 DB Goblet Lunges (50/35)
6/side Single DB Shoulder to OH (50/35)
Strength
Every 2:00×6 sets:
1 Power Clean + 1 Hang Power Clean + 2 jerks
– aim to build to 85% 1rm PC+J
“Up, Down, Side to Side”
2 sets:
4 min AMRAP
8 lateral burpees over bar
4 deadlifts @225/155lb
-rest 2 minutes-
*score is total reps done over the 2 intervals
Scaling:
– Scale barbell weight to 185/125.
– Allow stepping over the bar on burpees.
Strength
3 Weighted Pull-Ups @ Max Load
*Build to a 3 RM
*RETEST – compare to 3/13/23
Nancy Prep
5 Sets:
400m run
10 Overhead squats @115/75lb (52.5/35kg)
–rest 60 sec after sets 1,2
–rest 90 sec after sets 3,4
Scaling:
– If runs take longer than 2:20 scale to 300m.
– Scale OHS weight to 95/65 (42.5/30kg) or 75/55 (35/25kg).
– If mobility is restricted scale OHS to Front Squat.
– Substitute a 500m Row for the Run as needed.
Strength
Power Snatch
5 sets of 1.1.1 reps
Rest 2 minutes between sets
*rest 20 seconds between reps
“Valley”
21-15-9-15-21 Reps for Time:
Wall Ball Shots 10/9 feet @ 20/14 lbs
Med Ball Abmat Sit Up @ 20/14 lbs
Time Cap: 11 minutes
Scaling:
– Scale medicine ball to 14/10lbs.
Helen
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups
Scaling:
– If runs take longer than 2:30 scale to 300m.
– Scale KB weight to 16/12kg.
– Scale pull ups to Jumping Pull ups.
– If you do not have enough KBs you can substitiute 21 Alternating DB Snatch at 50/35 (22.5/15kg).
Strength
Turkish Get up instruction:
Step by step instruction as a group x 8-10 minutes
Strength
Front-Racked Barbell Lunge
3 sets of 6-8 reps
Rest 2 minutes between sets
*6-8/side per set
“Buy in to Cash Out”
5 sets for max calories:
2 minute running clock:
15 burpee box jump overs @ 24/20″
Max calorie row in remaining time
–rest 1 minute–
Scaling:
– Scale reps of BBJO if taking longer than 1 minute.
– Scale BBJO to Burpee Box Step overs.
– If needed sub any machine for the rower.
“Strength”
Tabata Hand release pushups:
20 sec AMRAP Hand release pushups
10 sec rest
*Compare to 3/14/2023
Scoring
Reps (higher is better)
“Heartbreak Hill”
For Time:
10 Shuttle Runs 50 feet
20 Hang Power Cleans @ 135/95 lbs
30 Shoulder to Overheads @ 135/95 lbs
40 Deadlifts @ 135/95 lbs
50 Toes to Bars
Time Cap: 16 minutes
Scaling:
– Scale barbell weight to 95/65.
– Scale TTB to Kipping Knee raises.
Strength:
Overhead Squat
4 sets of 10-15 reps
Rest 90 seconds between sets
*First 2 sets around 7/10 RPE, leaving 3-4 reps in reserve
*Second 2 sets around 8-9/10 RPE, leaving 1-2 reps in reserve
“Even the Score”
As Many Rounds and Reps as possible in 12 minutes:
16 Alternating Single-Arm Dumbbell Hang Split Snatches @ 50/35 lbs
14 Single Dumbbell Box Step Overs 24/20 inches @ 50/35 lbs
12 Strict Pull-Ups
Scaling:
– Scale DB weight to 35/25lb.
– Scale Strict pull ups to banded strict pull ups.
Strength:
3 alternating sets of:
A1. 12 Hips Banded Russian Kettlebell swings
Rest 30 seconds
A2. 8 Skater Jumps
*4/side
Rest 90 seconds
“Turned Up”
EMOM x 30 minutes alternating :
Min 1: 20 sec max rep hang power cleans @135/95lb
Min 2: 20 sec max rep bar muscle ups
Min 3: 20 sec max rep wall walks
Min 4: 20 sec max rep bar facing burpees
Min 5: REST
– each round, add 5 seconds to the work time
– for athletes scaling bar muscle ups, ensure that they cap each round of movements at 10
Scaling:
– Scale barbell weight to 95/65.
– Scale bar muscle ups to Chest to bar or chin over bar pull ups. Further scale to a Jumping Chest to bar pull up. If scaling BMU do not exceed 10 reps of any of these pulling movements in each time window to keep volume managable.
Strength:
3 alternating sets of:
A1. Max Wide Grip Strict Pull Ups
*AMRAP (-2)
Rest 1 minute
*Note: minimum of 3 reps on pull ups then band to hit between 4-6 reps
A2. 10-12 Kettlebell Pivot Presses
*10-12/side
Rest 1 minute
“Pace Your Race”
25 min AMRAP, increasing pace per round
500m row
12 single arm DB snatch @ 50/35lb
12 single DB box step overs @ 50/35lb to 24/20in
–rest 1 min between rounds–
Scaling:
– Scale Db weight to 35/25.
Strength:
Every minute, for 5 minutes (5 sets):
2 Slow Pull Cleans @ 40-50%
*goal is to really work on bar bath with the slow pull AND to create a strong second pull
Every 2 minutes, for 10 minutes (5 sets):
Squat Clean + Hang Squat Clean
*building per set, aiming to finish at 85-90% 1rm squat clean
“Pause”
For Time:
30 Back Rack Walking Lunge Steps @ 95/65 lbs
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
20 Front-Racked Barbell Lunges @ 95/65 lbs
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
10 Barbell Overhead Walking Lunges @ 95/65 lbs
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
Time Cap: 12 minutes
Scaling:
– Scale barbell weight to 75/55.
– Scale planks to on-Knee variations if members need to break more than once.
– If mobility is a restriction perform a second set of Front rack lunges in place of OH lunges.
Strength
Elevator Press
3 Sets of 8-10 reps
Rest 90 seconds between sets
As Many Rounds and Reps as possible in 2 minutes:
Hand Release Push-Ups
“Seven Up”
As Many Rounds and Reps as possible in 8 minutes:
Buy In:
400m run
Then Amrap w/ remaining time:
7 power snatch 75/55lb
7 box jump overs 24/20in
7 toes to bar
Scaling:
– Scale the barbell to 65/45.
– Scale the Box jump overs to box step overs.
– Scale TTB to Hanging knee raises.
– If the run will take longer than 2:15 scale the distance to 250m.
– If unable to run perform a 500m Row in its place.
Strength
Strict Pull-Up
4 Sets of 1.1.1.1 reps
Rest 10 seconds between reps and,
Rest 2 minutes between sets
*Note: Weight or band assist as needed
“Burn Notice”
4 min amrap:
Barbell thrusters @95/65lb
– EMOM, including min 0, perform 4 shuttle runs
–rest 2 min–
4 min amrap:
barbell front squats @95/65lb
– emom, including min 0, perform 4 shuttle runs
–rest 2 min —
4 min amrap:
Cal assault bike
– emom, including min 0, perform 4 shuttle runs
*(42.5/30kg)
Scaling:
– Scale barbell to 75/55 (35/25kg).
– Scale from 4 Shuttle Runs to 3 if they take longer than 30 seconds.
Strength
Hang Power Cleans
EMOM x 9 Minutes:
Minutes 1-3: 5 reps @ 60%
Minutes 4-6: 3 reps @ 70-80%
Minutes 7-9: 1 rep @ 85-90%
“Break It Down”
As Many Rounds and Reps as possible in 15 minutes:
12 Bodyweight Walking Lunges
6 Shuttle Runs
3 Wall walks
Rest for 30 seconds
* Shuttle runs are 25 feet out + 25 feet back or 300 feet of total running
Scaling:
– Scale wall walks to a comfortable distance.
– If space is a concern substitute a 10 Cal Row or 8 Cal Bike for shuttle runs.
Strength:
4 alternating sets of:
A1. 6-8 Single Kettlebell Push Presses
*6-8/side
Rest 1 minute
A2. 8-10 Kettlebell Chainsaw Rows
*8-10/side
Rest 1 minute
“The Norm”
5 Rounds for Time:
10 Toes to Bars
10 Box Jump Overs 24/20 inches
10 Dumbbell Power Snatches @ 50/35 lbs
*step down on box jump overs
Scaling:
– Scale TTB to kipping knee raise.
– Scale box jump overs to box step overs.
– Scale Db weight to 35/25.
Strength:
Rear Foot Elevated Barbell Rack Split Squat
6 sets of 4-5 reps
Rest 1 minute between sets
*alternate sides per set (3 sets/side)
“OH MY QUAD”
Every 4 minutes for 20 minutes (5 rounds):
20 Wall Ball Shots 11/10 feet @ 20/14 lbs
Row 20/16 calories
*Note: Goal is for Wall balls to be unbroken
Scaling:
– Scale wallballs to 14/10 to a high target or 20/14 to 10/9ft.
– Lower row cals to 16/12 if needed to keep members in the 2 minute range
Strength
Jerk skill work:
4 min emom of: 2 paused jerk dips (2s) + 2 jerk drives
–rest 1 min —
4 min emom of: 1 pause push jerk (1 sec in dip) + 2 push jerk
–rest 1 minute–
4 min emom of 3 light power clean and jerks focusing on soft catch directly into jerk
Dynamic Pressing
10 Rounds for Time:
24 Double-Unders
3 Clean and Jerks @ 135/95 lbs
6 Clapping Push-Ups
Time Cap: 15 minutes
Scaling:
– Scale Double Unders to 45 Single Unders
– Scale barbell weight to 95/65
– Scale clapping push ups to Explosive push ups OR Regular push ups
Strength:
Weighted Pull-Up (41X0 tempo)
5 sets of 2-3 reps
Rest 2 minutes between sets
*Note: Weight or band assist as needed
“Upward Bound”
20 minute AMRAP:
250m run
4 Overhead squats (OHS) 95/65lb
4 bar facing burpees
250m run
8 OHS @ 95/65lb
8 bar facing burpees
250m run
12 OHS @95/65lb
12 bar facing burpees
…. continue adding 4 reps per movement per round
Scoring
Reps (higher is better)
Scaling:
– Scale barbell weight to 75/55.
– Scale OHS to Front Squats for those with mobility restrictions.
Strength:
Every minute for 10 minutes (10 rounds):
– 2-3 Banded Deadlifts @55%
– 4 Half Kneeling Single Leg Vertical Jumps (2 per side)
“Basic”
As Many Rounds and Reps as possible in 12 minutes:
15 Bar Facing Burpees
12 Strict Handstand Push-Ups
9 Power Clean 155/105lb (70/47.5kg)
*155/105lb (70/47.5kg)
Scaling:
– Scale SHSPU to a riser or to Box Pike SHSPU.
– Scale Power Clean weight to 135/95 (60/42.5kg) or 115/75 (52.5/35kg).
– Allow stepping over the bar on burpees.
Strength:
Kettlebell Palm Press
4 sets of 12-15 reps
– Rest 30 seconds between sets
* alternate sides per set (2 sets/side)
Skill:
Kipping pull up technique progression
(allocate 8 min for this)
3 times through:
5 banded kipping swings
–rest 30 sec —
3 top to bottom kipping pull ups from box
–rest 30 sec —
2-3 kipping pull ups
–rest 1 min–
“Please Hold”
For time:
100 Double unders
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
80 Wall balls @ 20/14
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
60 Med ball box step ups to 24/20in @ 20/14
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
40 Pull ups
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
20 Box jump overs 24in/20in – step down
Time Cap: 20 minutes
Scaling:
– Scale double unders to 150 Single unders.
– Scale Wallballs to 14/10lbs or 9/8ft.
– Scale pull ups to Ring Rows.
– Scale Box Jump overs to 20/16inches or further to Box Step overs.
Strength:
Rear foot elevated goblet split squat (40×1 tempo)
6 sets of 10-12 reps
– Rest 30 seconds between sets
*alternate sides per set (3 sets/side)
“Bought In”
2 sets for Max Reps:
2 min window :
350/300m row
max rep wall walks
–rest 1 min–
2 min window :
350/300m row
max rep rope climbs
–rest 1 min —
2 min window
350/300m row
max rep KB swings @24/16kg
–rest 1 min —
– Start at different stations and staggered to accommodate for class size
Scaling:
– Cap all rows at 90 seconds and lower to 300/250m if needed.
– Scale wall walks to a comfortable distance.
– Scale Rope Climbs to hand over hand Rope Climbs from prone.
– Scale KB weight to 16/12kg.
– If you don’t have KBs perform alternating DB Snatch (50/35lbs) (22.5/15kg).
Strength:
4 alternating sets of:
A1. 6-8 Dumbbell bench press
– Rest 30 seconds
A2. Max Clapping push ups for 20 seconds
– Rest 2 minutes
Isabel
30 reps for time of:
• Snatch 135/95#
Time Cap: 8 minutes
Scaling:
– Scale barbell weight to 95/65 (42.5/30kg).
Strength
Strict Pull-Up (41X0 tempo)
4 sets of 6-8 reps
– Rest 2 minutes between sets
*Note: Weight or band assist as needed
“Break it Down”
4 Rounds for Time:
400m run
8 Dual Dumbbell front squats 50/35lb
6 Dual Dumbbell push press 50/35lb
4 Dual Dumbbell thrusters 50/35lb
Rest 2 minutes between each round
*50/35lb (22.5/15kg)
Scaling:
– If runs take longer than 2:15 scale to 250m.
– If someone cannot go unbroken on the dumbbells for at least the first 2 sets scale to 35/25/15lbs (15/12.5/7.5kg).
– If there aren’t enough DBs, sub a 75/55lb barbell.
– Substitute a 500m Row for the Run as needed.
Strength
Every 2 minutes, for 10 minutes (5 sets):
1 Power snatch + 2 Hang power snatches
“Fork in the road”
For time:
Completed with any rep scheme you want
80/64 cal row
60 hspu
40 shuttle runs (50ft in 25ft increments)
*18 minute Time cap
Scaling:
– Scale HSPU to Regular Push ups or on-knee push ups.
Strength
4 Alternating Sets of:
A1. 10 Hips Banded Russian Kettlebell
Rest 1 minute
A2. 8-10 Bulgarian ring rows
Rest 1 minute
Rev the Engine
As Many Rounds and Reps as possible in 15 minutes:
30 double unders
10 wall balls 20/14lb to 10/9 ft
10 DB snatch 50/35lb
Scaling:
– Scale double unders to 50 Single Unders.
– Scale wallballs to 14/10 or to a 9/8ft target.
– Scale DB weight to 35/25.
Strength
20 Front Racked Barbell Lunges @ Max Load
* Perform Stationary
* Build to a 20rm (10 per leg)
Note: MUST be completed in under 1 min
“Speed Demon”
Every minute for 25 minutes (5 rounds):
Minute 1: 25 sec max rep box jump overs 20/24in
Minute 2: 25 sec max rep bar muscle ups
Minute 3: 25 sec max rep clean and jerk 135/95lb
Minute 4: 25 sec max rep wall walks
Minute 5: REST
*must step down box jumps
Scaling:
– Scale Box Jump overs to box step overs.
– Scale BMU to CTB, Pull ups, or Jumping pull ups.
– Scale barbell weight to 95/65.
– Scale wall walks to a comfortable distance.
Strength
8 sets:
20 sec hand release pushups
10 sec rest
– score is the lowest number of the 8 intervals
“The Little Pyramid”
For Time:
6-9-12-15-12-9-6
Toes to bar
Burpee to target
Note: Use the same bar for both movements
*cap= 12 min
Scaling:
– Scale TTB to Kipping Knee raises or further to Straight leg sit ups.
Strength
3 Weighted Pull-Ups @ Max Load
*Build to a 3RM in 4-5 sets
“Nancy”
5 rounds for time:
400m run
15 OHS (95/65)
Cap= 18 min
*95/65 = 42.5/30kg
Scaling:
– If the runs take longer than 2:30 at the start scale to 250m.
– Scale barbell to 75/55.
– Substitute 500m Row for the Run as needed.
Strength
Every 2 minutes, for 10 minutes (5 Sets):
3 Snatch balance @75-80%
* building to a moderately tough set
“Basic Barbell”
12 rounds for time:
5 Front squats 135/95lb
5 Shoulder to OH 135/95lb
Time Cap: 8 minutes
*135/95lb
Scaling:
– Scale barbell weight to 115/75 or 95/65.
