Athlete A: 200 Meter Slam Ball Carry (30/20) – You can hold it however you want to while athlete A is doing this Athlete B is working on the AMRAP Athlete B: AMRAP 15 KB/DB Shoulder to Overhead (pressing with both arms at the same time) (40/25) 12 Pull Ups 9 Crunch to Presses […]
EMOM 10 Min 1 Squat Clean, 2 Front Squats 20 Min AMRAP of 10 HRPU 10 V-Up 10 Air Squats 2 Clean-Lunge-Lunge Complex*** ***add 2 reps each round
-25 Deadlifts 30 Double Unders (mod: weighted jump ropes) 20 Full Crunches 10 Box Jumps -20 Deadlifts 30 Double Unders (mod: weighted jump ropes) 20 Full Crunches 10 Box Jumps -15 Deadlifts 30 Double Unders (mod: weighted jump ropes) 20 Full Crunches 10 Box Jumps -10 Deadlifts 30 Double Unders (mod: weighted jump ropes) 20 […]
Start the clock: 20 Clean and Jerks Then into 10-1 Bar over Burpees 1-10 Walls Balls then finish with 20 Clean and jerks
Sled Push Supermans Slam Balls up and Overs Rope Slam Curl to Press TRX Row Plank Hops Banded Lat Pulldown Lunge to Single Rower V-Hold 1x @30:25 2x @30:20 2x @ 20:20
7RFT Person A: 10 Pull Ups 15 Wall Balls 20 Alt Dumbbell Snatches Person B: 45 Second Plank Switch every time person B finishes the 45 second plank When partners switch, person B should pick up where person A left off.
12 Min AMRAP 10 KB/DB Thrusters (2 handed) 10 Plate Burpees 10 Hollow Rocks 2 min rest 12 Min AMRAP 10 Alt. KB/DB Lunges (2 handed) 10 Slam Balls 10 Weighted Crunches
4RFT 15 KB Swings 30 V ups 30 KB SDHP 45 Mountain Climbers (2 for 1) *EMOM – 1 Squat Clean 25 Min Cap
With 5 minutes on the clock perform: 10 Snatches 20 Box Jumps 30 Full Crunches 40 Double Unders (mod: 40 WJR, 120 Singles) With the remaining time left from the 5 minutes perform AMAP: Shoulder to Overheads 2 min rest REPEAT 3 MORE times At the end of the workout you will have […]
Skill: 5-5-3-3-3 Deadlift WOD: 100 Air Squats 40 HRPU 20 Deadlifts (225/135) 50 Air Squats 20 HRPU 15 Deadlifts 25 Air Squats 10 HRPU AMAP Bar Facing Burpees 20 Minute Cap 7.1.13 6.9.14
Part 1: 7 Min AMRAP of 10 Burpees 25 Double Unders (Mod: 25WJR, 50 Singles) Part II: 8 Min AMRAP 100 Air Squats 75 HRPU 50 Full Crunches Part III: For Time (3 people working at once) 250 Box Overs (20″) 250 KBS (70#, 45#, 25#) 250 Step Ups Holding KB Part […]
Skill: 3 Snatches EMOM 10 mins Fight Gone Bad Remix Wall Balls (20/14) Snatch (75/45) Burpee Push Press (75/45) Slam Ball (30/20) In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 […]
30 min on the clock 10-9-8-7-6-5-4-3-2-1 Deadlift (205/135) Pull Up 30 Double Unders (mod: 90 singles or 30 WJR) 20 min cap 3 Min Rest then 10-9-8-7-6-5-4-3-2-1 Chest to Bar Push Ups Weighted Crunches (45/25) 10 min cap
10 Min EMOM of 3 Squat Cleans 5 Min Rest For Time 21-15-9-15-21 Thruster (95/65) Box Jump Overs (20″) Mountain Climbers ( 2 for 1 ) 20 Min Cap
Partner A: 15 Banded KB Swings (50/30) 10 Front Rack Lunges (95/65) 1 for 1 5 Bar Over Burpees Partner B: Hollow Body Hold Switch Every Time Someone finishes one round.
12 Minute AMRAP 24 Double Unders (Mod: Weighted Jump Ropes) 16 V-Ups 8 Overhead Squats (115/75) 2 Min Rest 12 Min AMRAP 10 SDHP (115/75) 10 SSJ (2 for 1) 10 Armless Full Crunch
Teams have 60 minutes to complete the following: -8,000 Meter Row -1,000 Double Unders -1.5 Mile Farmer’s Walk (30 to the sidewalks and back) -1,000 Full Crunches -1,000 Air Squats -500 V-Ups -200 Bar Over Burpees -100 Partner Deadlifts (225/135)
5 Rounds of: 5 DB Snatch (2 for 1) (50/30) 10 HRPU 20 Mountain Climbers (2 for 1) then 4 Rounds of: 5 Full Lunges (each Leg) 15 Slam Balls (30/20) 20 Russian Twists (2 for 1) then 3 Rounds of: 10 Plate Burpees 15 G2O (45/25) 90 Sec Plank
30 Thrusters (95/65) 30 Box Jumps (24/20) 30 KBS (70/45) 30 Box Jumps (24/20) 30 Power Cleans (24/20) 30 Step Ups 30 Power Cleans (24/20) 30 Box Jumps (24/20) 30 KBS (70/45) 30 Box Jumps (24/20) 30 Thrusters (95/65)
25 Minutes on the clock: 100 Double Unders 75 Wall Balls 50 Full Crunches 25 HRPU then with the remaining time AMRAP of: 10 Deadlifts (225/155) 15 V-Ups 20 Double Unders (mod: weighted jump ropes)
For Time 20 Hang Snatches (95/65) 20 Full Crunches 500 Meter Run (to the sidewalk and back x 5) 15 Hang Snatches (95/65) 25 Full Crunches 400 Meter Run (to the sidewalk and back x 4) 10 Hang Snatches (95/65) 30 Full Crunches 300 Meter Run (to the sidewalk and back x 3) 15 Bar […]
20 Min Partner AMRAP Partner A: “Cindy” -5 Pull Ups -10 Chest to Deck Push Ups -15 Air Squats Parter B: 5 Reps of “Curtis P” Curtis P = Power Clean, Lunge Left Leg, Lunge Right Leg, Shoulder to Overhead = 1 rep (95/65) *Partner’s switch every time partner B finishes […]
Bear Crawl Knee to Ball TRX Row Rope Slam Bicep Curl Tire Flip Ring Dips Sumo Squat L-Sit Hold Rower Plank 1x @30:25 2x @30:20 2x @20:20
Each Station is 8 Minutes. Teams of 6. 1) Max Meters on the Row (only 3 people working at once) 2) For Time: 1800 Jump Ropes, 600 Squats, 360 KBS 3) AMAP Plate Burpees 4) AMRAP: 10 Front Squats, 20 Box Jumps, 30 V-Ups 5) 36RFT: 10 OHL (1 for 1), 10 HRPU July 4th […]
Skill: Shoulder to Overhead 8 Min AMRAP -10 Shoulder to Overheads -20 Russian Twists (2 for 1) 2 min rest 8 Min AMRAP -10 Pull Ups -2o Weighted Jump Ropes 2 min rest 8 Min AMRAP -10 Alt. DB Snatches (50/35) -20 Mountain Climbers (2 for 1 […]
Skill: Squat Clean For Time 50 Cal Row 5 Squat Cleans (135/95) 40 Slam Balls 5 Squat Cleans (135/95) 30 Hollow Rocks 5 Squat Cleans (135/95) 20 Bar Over Burpees 5 Squat Cleans (135/95) 10 Front Squats (135/95) 5 Squat Cleans (135/95)
Clubs – Box Jumps Spades – Deadlifts Hearts – HRPU Diamonds – Toes to Bar Joker: 100 Full Crunches Per Pair Goal: To get as many as cards as possible in 30 minutes Rest: When needed How to do it: To perform the workout, you will start with a fully shuffled deck of cards […]
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