All

Arch to Hollow Rock
Build to Heavy Squat Clean

None

10 Burpee Bar Muscle Ups (scaling is 15 Burpee C2B PU, 15 Burpee Pullups, 20 Burpee Jumping Pullups)
15 Front Squats (185/125) - from the ground
Run 800m with sandbag
15 Front Squats
10 Burpee Bar Muscle Ups

All

None

Back Squat 5-5-5-5-5

All

None

Three 5-minute AMRAPs with 3 minutes rest between
1:
10 KB Swings (53/36)
10 Situps
2:
10 Jumping Lunges with 25/15# plate overhead
10 Toes to bar
3:
10 Thrusters (95/65)
10 Lateral barbell burpees
Record score for all 3 parts and total complete rounds

All

None

10m AMRAP (based on 13.2)
5 Shoulder to overhead
7 Deadlifts
10 Box Jumps (24/20)
Rounds 1-3: 115/75
Rounds 4-6: 135/95
Rounds 7-9: 155/105
Rounds 10+: 185/125

3x10 Straight Leg Strict V-Ups

All

None

Run 800m
35 thrusters (45/35)
Run 400m
25 thrusters (95/65)
Run 200m
15 thrusters (135/95)

5min EMOM
1 set strict unbroken pullups

All

Muscle Up Progressions

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

All

12 minutes to practice squat snatches

None

For time:
Row 1000m
30 squat snatch (95/65) (adv: 135/95)
50 Pullups (adv: c2b)

All

None

3 work sets
3 shoulder press + 5 push press + 3 push jerk

Compare to 2/14/2014

All

None

7 minute AMRAP
3 strict press (95/65)
5 ring rows with feet elevated on box
7 burpees

All

None

Front Squat 1x10 @ 60% of 1RM
Front Squat 1x8 @ 70%
Front Squat 1x8 @75%
Front Squat 1x8 @80%

All

None

10min AMRAP
7 Squat Cleans (165/115)
14 Knees to elbow
21 Double Unders

All

None

5 Rounds of:
1 Round of Cindy
5 pullups
10 pushups
15 squats
1 Round of DT
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

All

None

12m EMOM
3 Power Snatches (~60% 1RM)

All

None

400m run
then
3 rounds of
25 Wall Balls
10 Sandbag box step ups (50/30#) to 24/20"
then
400m run

All

None

7 Sets:
1 Push Press + 1 Split Jerk

All

None

5 RFT
5 Burpee Pullups
10 Clean and Jerks (95/65)

All

None

21m EMOM
Minute 1: Row 12/10 Calories (Advanced 15/12)
Minute 2: 10 Shuttle Runs
Minute 3: 10 Unbroken Ring Dips (scale to lower number as needed)
Score is total reps completed

Female Rx: 210 reps
Male Rx: 224 reps
Female Adv: 224 reps
Male Adv: 245 reps

400m farmers carry

Endurance

None

20 min AMLAP
Max effort on the straights
recovery jog on the curves

All

None

3 Rounds for time of:
20 Burpees
30 Kettlebell Swings (53/36)
40 Situps
50 Squats
Rest 2 minutes between rounds

Practice Pistols
Advanced: 40 alternating pistols

Endurance

None

For time:
Run 200 m.
Row 800 m.
Run 400 m.
Row 400 m.
Run 800 m.
Row 200 m.
Run 400 m.
Row 400 m.
Run 200 m.
Row 800 m.

All

None

Back Squat 10-10-10

All

None

50 Double Unders
50 KB Swings (36/25)
10 Ring Dips
40-40-8
30-30-6
20-20-4
10-10-2

All

None

Hang Squat Clean 1-1-1

All

None

3 untimed rounds of:
60 second handstand hold (advanced perform 1 HSPU every 10 seconds)
10 2-for-1 wall balls (14/10) (advanced 20 reps @20/14#)
10 Lower from Inverted hang on rings (as slow as possible)

All

None

Run 400m
21 Toes to bar
21 OHS (95/65)
Run 400m
15 T2B
15 OHS
Run 400m
9 T2B
9 OHS

Single leg KB straight leg deadlifts

All

None

6 rounds for time of:
6 alternating split jerks (135/95)
6 burpee box jumps (30/24)
1 slider across gym

All

None

Deadlift 3-3-3-3-3

All

None

Run 800m
30 bar facing burpees
20 thrusters (115/75)

All

None

With a partner, row 3000m switching every 500m for total time

All

10m EMOM
Odd: 6-10 HSPU (pick an appropriate scaling option)
Even: 30 seconds double unders

None

AMRAP 10
Run 200m
7 Power Cleans (135/95)
7 C2B

All

RJ

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

All

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

All

Pheezy

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

All

Amanda

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

All

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

All

None

Back Squat 5x3 with 2-second pause at bottom