Category: Uncategorized

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

1) Conditioning

4 Rds of Cindy

5 Pull-ups; 5 Pull-ups (banded)

10 Push-ups (chest to deck); 10 Push-ups (from knees)

15 Air Squats; 10 Air Squats

Then

30 Clean and Jerks (115/80; 95/65; 75/50; 55/35)

Then

4 Rds of Cindy

Then

30 Toes-to-bar; 20 Toes-to-bar; 20 Knee Raises; 30 Sit-ups

2) Strength

Back Squat (3-2-1-3-2-1)

3 @75%+10lbs.

2 @80%+10lbs.

1 @85%+10lbs.

3 @80%+10lbs.

2 @85%+10lbs.

1 @90%+10lbs.

3) Interval (Extra Credit)

4 Rounds

5 Handstand Push-ups; 10 sec handstand hold+5 hand-release push-ups; 15 sec plank+5 hand-release push-ups

10 Deadlifts (185/125; 155/105; 125/85; 95/65)

Rest 3 min

4 Rounds

10 Burpees; 8 Burpees; 6 burpees

20 ft. handstand walk; 20 handstand hand raises; 2 wall walks; 20 plank hand raises

1) Strength (Benchmark)

1 RM Bench Press

2) Conditioning

AMRAP 12 Min

3-6-9-so on

Snatches (95/65; 80/55; 65/45; 50/35)

Toes-to-bar; Knees to Elbow; Knee Raises; Sit-ups

3) Interval (Extra Credit)

3 rounds

9-6-3

Front Squats (155/105; 125/85; 100/70; 75/50)

Burpee Box Jumps (24/20; 20/16); Burpee Step-ups (24/20; 20/16)

Rest 2 min

4) Strength Conditioning (Extra Credit)

4 Rounds

6 Overhead Squats (155/105; 125/85; 100/70; 75/50)

6 Strict Chest-to-bar Pull-ups; 6 Strict Pull-ups; 4 Strict Pull-ups; 8 Strict Pull-ups (banded)

1) Conditioning

Buy-in: 50 Wallballs (20/14; 14/10; 10/6); 30 Wallballs (10/6)

Men to 10’ target; Women to 9’ target

4 Rounds

10 Power Cleans (185/125; 155/105; 125/85; 95/65)

10 Handstand Push-ups; 5 Handstand Push-ups; 10 sec Handstand Hold+5 Hand Release Push-ups; 10 Hand Release Push-ups

Cash-out: 50 Wallballs (20/14; 14/10; 10/6); 30 Wallballs (10/6)

Men to 10’ target; Women to 9’ target

2) Strength

a) 3 x 1 High Hang Snatch (pockets)

3 x 1 Hang Snatch (just above knees)

3 x 1 Snatch (from the ground)

b) 3 x 1 Push Jerk (from rack)

3 x 1 Split Jerk (from rack)

3) Interval (Extra Credit)

4 Rounds

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 8 Air Squats+4 Pistols Sitting on Box

12 Dips; 8 Dips; 12 Sitting Dips; 8 Sitting Dips

Rest 2:00