1) Conditioning (Benchmark)
“Fran”
21-15-9
Thrusters (95/65; 80/55; 65/45; 50/30)
Pull-ups; Pull-ups (15-9-6); Jumping Pull-ups; Jumping Pull-ups (15-9-6)
2) Strength
22 Back Squat Reps @80%
Break up reps however you please. Record sets.
3) Conditioning (Extra Credit)
Row 2000m or Run 1 mile
1) Conditioning
42 Min Running Clock
21 Min AMRAP:
3 Deficit Handstand Push-ups (6″/4″); 3 Handstand Push-ups; 10 sec. Handstand hold; 6 Push-ups
13 Hang Power Cleans (95/65; 80/55; 65/45; 50/35)
74 Double Unders; 14 Double Unders+60 Single Unders; 74 Single Unders; 40 Single Unders
21 Min AMRAP:
3 Squat Snatches (95/65; 80/55; 65/45; 50/35)–if you don’t have flexibility to do overhead squats, do 3 Power Snatches+3 Front Squats.
13 Burpees Over Barbell
74 Double Unders; 14 Double Unders+60 Single Unders; 74 Single Unders; 40 Single Unders
2) Strength Conditioning (Extra Credit)
5 Rounds
Min 1: 5 Strict Chest-to-bar Pull-ups+Max Thrusters in remaining time
Min 2: Rest
Total Score=Reps
Strict Chest-to-bar; Strict Pull-ups; Strict Chest-to-bar (banded)
Thrusters (135/95; 115/80; 95/65; 65/50)
1) Conditioning (Benchmark)
“Helen”
3 Rounds
Run 400m
21 KB Swings (53/35; 44/26; 35/15)
12 Pull-ups; 6 Pull-ups; 12 Pull-ups (Banded)
400m=Touching the telephone pole across the cul-de-sac at the top of the hill
KB Swing=arms in line with ears at top
Try to do the black level if possible as this is a benchmark workout.
2) Strength
In 20:00
5×5 Push Jerks
From Rack
Start @ 70% of 1RM Split Jerk and work up
3) Conditioning (Extra Credit)
6 Rounds
10 1 Arm* Overhead KB Lunges (Stationary) (53/35; 44/26; 35/15)
10 Burpee Box Jumps (24/20; 20/16); Burpee Box Step Ups (24/20; 20/16)
*Alternate arms each round
1) Conditioning
4 Rounds
400 m run; 300 m run; 200 m run
15 Ring Dips; 9 Ring Dips; 15 Ring Dips (Jumping); 9 Ring Dips (Jumping)
15 Deadlifts (225/150; 190/125; 150/100; 110/75)
2) Strength
20 Min Time Cap
Back Squat
Work up to a heavy triple
Work up to a heavy double
Work up to a heavy single
Heavy=as heavy as possible with good form
3) Interval (Extra Credit)
3 Rounds
2 Min AMRAP
12 Front Squats (135/95; 110/80; 90/65; 65/45)
6 Handstand Push-ups; 3 Handstand Push-ups; 10 sec Handstand hold+6 Push-ups; 10 sec plank hold+6 push-ups
2 Min Rest
4) Conditioning (Extra Credit)
5 Rounds
12 Shuttle Runs (10 ft)
6 Strict Pull-ups; 4 Strict Pull-ups; 2 Strict Pull-ups; 6 Strict Pull-ups (Banded)
1 shuttle run rep=10 ft
1 foot must get past the 10 ft line to complete the rep
1) Conditioning
30 Min Running Clock:
a) 21-18-15-12-9-6-3
Power Cleans (100/70; 85/60; 70/45; 55/35)
Pistols; Pistols Standing on Box (or plates); Pistols Sitting on Box (or plates/chair); Air Squats
*Run 200m Between Each Round (use phone to measure .06 of a mile from the garage door, mark it, and then run there and back each round)
b) With Remaining Time: Max Burpees Over Barbell – Step Over Is OK.
*Max Time On Burpees = 10 Mins
Finish @13:14, You Have Until 23:14 To Burpee
Finish @22:35, You Have Until 30:00 To Burpee
a) Score 1: Power Clean/Pistol/Run Time
b) Score 2: Max Burpees
1) Conditioning
40 Burpees; 30 Burpees; 20 Burpees; 20 Burpees
120 Air Squats; 100 Air Squats; 80 Air Squats; 60 Air Squats
80 Double Unders; 20 Double Unders+60 Single Unders; 80 Single Unders; 40 Single Unders
60 Ab Mat Sit-ups; 50 Ab Mat Sit-ups; 40 Ab Mat Sit-ups; 30 Ab Mat Sit-ups
40 Power Snatches (75/55; 65/45; 55/40; 45/35)
20 Overhead Squats (75/55; 65/45; 55/40; 45/35)
2) Strength (Extra Credit)
a) Work up to 1 heavy* snatch
b) Work up to 1 heavy* strict press
*Heavy-the heaviest you can go with really good form.
3) Conditioning (Extra Credit)
5 Rounds
12 KB Swings* (53/35; 44/26; 35/18)
12 Chest-to-bar Pull-ups; 12 Pull-ups; 6 Pull-ups; 12 Jumping Pull-ups
*Top of swing=upper arms in line with ears
1) Conditioning (Benchmark)
“Murph”
Run 1 Mile; Run 1200 m; Run 800 m
100 Pull-ups; 50 Pull-ups; 100 Pull-ups (banded); 50 Pull-ups (banded)
200 Push-ups; 100 Push-ups+100 Push-ups from knees; 200 Push-ups from knees; 100 Push-ups from knees
300 Air Squats; 225 Air Squats; 150 Air Squats; 100 Air Squats
Run 1 Mile; Run 1200 m; Run 800 m
1) Conditioning
3 Rounds
30 Pull-ups; 15 Pull-ups; 30 Jumping Pull-ups; 15 Jumping Pull-ups
30 Shoulder to Overhead (95/65; 80/55; 65/45; 50/35)
800 m run; 600 m run; 400 m run
2) Strength
6-5-4-3-2-1 Front Squat
20 min time cap
Start at 65% and move up
3) Interval (Extra Credit)
EMOM 10
Min. 1: 16 Pistols; 12 Pistols; 12 Pistols Standing on box; 12 Pistols Sitting on box
Min. 2: 16 Push-ups; 12 Push-ups; 8 Push-ups; 8 Push-ups (from knees)*
*All push-ups should be chest to deck and with a solid plank.
1) Conditioning (Benchmark)
Open 16.2
4-Minute AMRAP+Bonus
25 Toes To Bar; 15 Toes to Bar; 25 Knee Raises; 15 Sit-ups
50 Double Unders; 10 Double Unders+40 Single Unders; 50 Single Unders; 25 Single Unders*
*If no jump rope, do:
15 Box Jumps (24/20; 20/16); 15 Step Ups (24/20; 20/16)
Squat Cleans*
*Round 1 – 15 @ 135/85; 110/70; 85/55; 60/40
*Round 2 – 13 @ 185/115; 155/95; 125/75; 95/55
*Round 3 – 11 @ 225/145; 190/120; 155/95; 120/70
*Round 4 – 9 @ 275/175; 230/145; 185/115; 140/85
*Round 5 – 7 @ 315/205; 255/160; 205/120; 150/80
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
2) Strength
E2M 10 Minutes
3 Touch and Go Power Snatches+1 Overhead Squat* (start at 65% and climb)
*If overhead squats are a problem, spend 30 sec. after the power snatches working on overhead squat form.
3) Gymnastics (Extra Credit)
EMOM 12
Min. 1: 12 Burpees; 10 Burpees; 8 Burpees; 6 Burpees
Min. 2: 6 Muscle-ups; 3 Muscle-ups; 6 Jumping Muscle-ups; 3 Jumping Muscle-ups
1) Conditioning
5 Rds
3, 6, 9, 12, 15 Thrusters
Starting Weight: 185/125; 155/105; 125/85; 95/65
Men shed 20 lbs from bar each round, women shed 15 lbs from bar each round. When just the bar is left, complete all remaining reps with the bar
30 Double Unders; 10 Double Unders+20 Single Unders; 40 Single Unders; 20 Single Unders
2) Strength
Tabata: Strict Pull-ups
Rest 4 min
Tabata: Strict Press ½ body weight
3) Conditioning (Extra Credit)
4 Rounds
8 Hang Power Cleans (135/95; 115/80; 95/65; 75/50)
16 Sit-ups
4) Interval (Extra Credit)
3 Rds
3 Minutes to:
Run 400m; 300m; 200m
Max Box Jump Overs in remaining time (24/20; 20/16); Box Step Overs (20/16)
1 Minute to rest
Score is total box overs
