| 03/03/2020 |
12 min AMRAP |
5 Dbl DB push jerk (45/30)
7 Box jumps (30/24)
9 Wall ball (30/20) |
5 rounds 12 reps
Workout Scaled |
| 01/27/2020 |
12 min AMRAP |
10 HR Push ups
15 V-ups
20 KB Swings - Amer (53/35) |
4 rounds 20 reps
Workout Scaled |
| 12/30/2019 |
12 min AMRAP |
40 Double unders
20 Amer KB swings (53/35)
10 KB push press/arm (53/35) |
2 rounds 70 reps
Performed as RX |
| 11/20/2019 |
12 min AMRAP |
18 Lateral hops OTB
15 Overhead squats (115/75)
12 V-ups |
3 rounds 23 reps
Workout Scaled |
| 10/16/2019 |
12 min AMRAP |
24 Lateral hops OTB
6 Curtis P (95/65)
12 V up |
3 rounds 0 reps
Workout Scaled |
| 08/08/2019 |
12 min AMRAP |
7 Box jumps (30/24)
14 KB Swings (70/53) |
8 rounds 0 reps
Workout Scaled |
| 07/02/2019 |
12 min AMRAP |
24 Lateral hops OTB
4 Curtis Ps
8 Dips
115/75 |
3 rounds 25 reps
Workout Scaled |
| 05/28/2019 |
12 min AMRAP |
15/12 cal row
12 DB push press
12 DB Racked reverse lunges
Rx-50/35 |
3 rounds 18 reps
Workout Scaled |
| 05/22/2019 |
12 Min AMRAP |
10 Burpee to plate 45/25
8 Plate G2OH
6 OH forward lunge (per leg) |
4 rounds 0 reps
Performed as RX |
| 04/11/2019 |
12 Min AMRAP |
6 Dbl KB Clean & Jerk (5/5) - 53/35
12 Handstand push ups |
5 rounds 7 reps
Workout Scaled |
| 12/06/2018 |
12 min AMRAP |
28 Double unders
14 Dbl KB Deadlifts (2-70/53)
7 Strict Handstand push ups (HSPU) |
3 rounds 28 reps
Workout Scaled |
| 11/28/2018 |
12 min AMRAP |
5 DB hang clusters 45/30
5 Chest to bar pull ups
200m run |
4 rounds 0 reps
Workout Scaled |
| 07/24/2018 |
12 min AMRAP |
15 Handstand push ups
100m Waiters walk 53/35
20 V-ups |
2 rounds 16 reps
Workout Scaled |
| 07/05/2018 |
12 min AMRAP |
20 Wall ball 20/14
15 Box jumps 24/20
10 Dbl KB deadlifts 70/53 |
3 rounds 0 reps
Performed as RX |
| 06/22/2018 |
12 min AMRAP |
15 Push Press (135/95)
10 Toes to bar
100m Racked KB Walk (53/35 x 1, switch arms 1/2 way) |
3 rounds 0 reps
Performed as RX |
| 04/05/2018 |
12 min AMRAP |
12 min AMRAP
10/8 Bike calories or Run 100m
15 Hang Power Cleans (95/65)
10 Front Rack Lunges (95/65) |
3 rounds 16 reps
Workout Scaled |
| 03/30/2018 |
12 min AMRAP |
12 min AMRAP
4 Turkish Get up 53/35 (2/2)
8 Pistols (4/4) |
4 rounds 6 reps
Workout Scaled |
| 03/27/2018 |
12 min AMRAP |
12 min AMRAP
28 Double unders
14 Single DB Power clean + Jerk 50/35
7 Burpees |
3 rounds 35 reps
Workout Scaled |
| 03/01/2018 |
12 min AMRAP |
12 min AMRAP
5 Handstand push ups (HSPU)
5 Cleans 155/105 |
6 rounds 0 reps
Workout Scaled |
| 01/18/2018 |
12 Min AMRAP |
For 12 minutes
20 sec DB snatch 50/35
20 sec DB OH squat
20 sec rest
*alternate arms each round |
113 reps
Workout Scaled |
| 12/29/2017 |
12 min AMRAP |
12 min AMRAP^
7 KB Clean & Jerk/arm
14 Step ups (24/20)
21 Sit ups
^All movements performed with a single KB 53/35 |
2 rounds 10 reps
Workout Scaled |
| 10/17/2017 |
12 Min AMRAP |
12 Min AMRAP
2 Wall walks
10 Box Jumps (24/20)
20 KB Snatch (53/35) |
3 rounds 7 reps
Workout Scaled |
| 10/02/2017 |
12 Min AMRAP |
12 Min AMRAP
20 Sit ups (Unweighted)
10 DB Dead Lifts (50/35)
10 Pushups (hands on DBs)
5 DB Hang Power Clean
5 DB Front Squats |
4 rounds 6 reps
Workout Scaled |
| 08/18/2017 |
12 min AMRAP |
12 1-minute rounds of
3 Deadlifts 315/205
4 Jumping lunges per leg
5 KB snatch per arm 53/35
1 min rest between rounds |
11 rounds 7 reps
Workout Scaled |
| 08/09/2017 |
12 Min AMRAP |
In 12 min, do
400m Farmers carry
Then in the time remaining, AMRAP of
12 Chin ups
21 KB Swings -Amer. 53/35 |
2 rounds 0 reps
Workout Scaled |
| 07/18/2017 |
12 min AMRAP |
12 min AMRAP
8 DB deadlift
6 DB hang squat clean
4 DB push jerk
Rx 45/30 |
8 rounds 0 reps
Workout Scaled |
| 06/28/2017 |
12 min AMRAP |
12 min AMRAP
10 DB Floor press 50/35
2 Wall walks
10 Pistols (5/5) |
5 rounds 0 reps
Workout Scaled |
| 06/16/2017 |
12 min AMRAP |
12 min AMRAP
6 Sit ups w/ DB
9 Push ups
12 DB snatch (6/6)*
15 sec hold overhead
Rx 50/35 |
6 rounds 6 reps
Workout Scaled |
| 06/13/2017 |
12 min AMRAP |
12 min AMRAP
10 Burpees
20 Wall balls 20/14
10 Toes to bar |
3 rounds 1 reps
Performed as RX |
| 06/07/2017 |
12 Min AMRAP |
12 Min AMRAP
10 Russian KBS (70/53)
1++ Box Jumps (30/24) |
10 rounds 16 reps
Workout Scaled |
| 05/15/2017 |
12 Min AMRAP |
12 Min AMRAP
3 Hang Power Cleans
4 Push Press
5 Back Squats
Rx = 135/95 |
8 rounds 3 reps
Workout Scaled |
| 05/02/2017 |
12 Min AMRAP |
12 Min AMRAP
200m run
10 OHS (95/65)
5 C2B pullups |
4 rounds 0 reps
Workout Scaled |
| 04/20/2017 |
12 Min AMRAP Barbell Complex |
12 Min AMRAP Barbell Complex
1 Rounds is:
1 Full Clean (155/105)
2 Jerks
5 Dead Lifts |
14 rounds 0 reps
Workout Scaled |
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