All

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

All

None

8 min EMOM
Evens: 200m Run
Odd: 10 Thrusters
*Choose a Thruster weight that is challenging, but can be performed unbroken

All

None

7 min AMRAP
Buy-in 100 double unders
6 Ground to Overhead (135/95)
1 Bar Muscle Up (Scale to 3 Shoot Throughs)

All

None

3 Rounds
10 Front squats (135/95)
10 Lateral bar burpees

Cash Out (not for time)
200m Walking Lunge (20x10m)
-or-
400m Tire Pull (45/35)

All

None

In a team of 3, one partner working at a time complete:
12 x 200m sprints
24 x 5m Walking Lunge (115/75)*
12 x Rope Climbs

Open Gym

None

For Time:
Row 2000m
Airdyne 3 miles
Run 1 Mile

Open Gym

None

4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups

All

None

Bench Press 2 x 15 (~45-55%)
Finisher: 50 unbroken reps for time (45/35)

All

None

In Teams of 2
12 min AMRAP
Partners complete rounds of:
30 Heavy Single Unders / 45 Double Unders
15 Thrusters (75/55)
10 Handstand Push Ups

All

None

E3MOM for 15 min
3 Deadlifts ~65-75% (30X2)
10 burpees
30X2 Protocol Explosive from the ground, 2 sec pause at the top, 3 sec decent, touch and go (0 sec) Focus on positioning

All

None

10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.

All

Mini Murph

Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*Partition the Pull-ups, Push-ups, and Squats as needed, but start and end the workout with an 800m run.
*No Vest

Endurance

None

4 rounds for max laps
4 min max effort straights, recover curves
2 min recovery between rounds

All

None

10 min AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)

2000m Row not for time

*Compare to 3/6/2014

All

None

EMOM 10
Evens: 10 Strict Pull Ups
Odds: 10 Strict Ring Dips

All

None

For Time
800m Run
30 Burpees
5 Rope Climbs

All

None

5 Working sets for Max Load
1 Snatch Grip Deadlift
1 Squat Snatch
1 Overhead Squat

All

Saturday Part 1

In a 3 min Window
Run 400m
Max Rep Deadlift (135/95)

All

Saturday Part 2

In a 3 min Window
Run 400m
Max Rep Front Squat (95/65)

All

Saturday Part 3

In a 3 min Window
Run 400m
Max Rep Burpees

Endurance

None

10 min amrap
hill run
10 burpees
rest 2 min

8 min amrap
hill run
8 burpees
rest 2 min

6 min amrap
hill run
6 bupees

Score is total number of rounds

Compare to 3/28/2015

All

Lift Up Luke

5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups

All

10 Min EMOM
10m Banded Sprint

None

With a partner:
10 min AMRAP
10 Power Cleans (135/95)
5 Muscle Ups

* Split the reps any way
* For newer athletes substitute 5 challenging Pull-ups instead of muscle ups (Strict, C2B, Regular)
*Goal is 7-10 rounds
*If an odd number, have an individual perform: 5 Power Cleans; 3 Muscle Ups for 6 min.

All

None

Deadlift 2-2-2-2-2-2-2-2-2-2
- Work at 60-70% 1RM (keep it the same; focus on technique/consistency)
- 30 sec rest

All

None

20 min AMRAP
400m Run
Max Reps Unbroken Wall Ball (14/10)
*Start a new round any time a set of wall balls is broken
*Score is number of Wall balls

All

None

Shoulder Press 5-5-5-5-5 (65-70%)

All

None

50 unbroken Handstand Pushups
*200m row any time sets are broken
*Scale the HSPU such that roughly 4-5 sets are doable. (Advanced athletes, consider a deficit; newer athletes substitute Shoulder to Overhead at 5x5 working weight)

**Focus on maintaining a solid midline throughout the class**

All

None

12 min AMRAP
12 Unbroken Hang Power Snatch (75/55)
200m Run
*All 12 HPS must be unbroken, or athlete must start the set over

5 Sets not for time
10 15 GHD Sit Ups (depending on skill level)
10 Bulgarian Split Squats Each Leg (53/35)

All

None

10 Sets working on Technique
1 Snatch Balance
2 Overhead Squats

All

None

8 min AMRAP
24 Air Squats
8 Toes to Bar

All

Ring Dip Practice
Beginners
3x5-10 reps perfect pushups (elbows tight, chest touches, thighs don't)
3x20-30 sec ring support hold
Intermediate
3x5-10 ring dips (focus on keeping elbows tight to body and full ROM)
Practice jump to support at bottom of ring dip
Advanced
Every 30 sec for 5 min (10 sets)
1 Sled Push

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

All

None

AMRAP 20
Row 500m
30 Pushups
30 Second L-Sit hold on paralettes (scale to tucked knee hold on paralettes or elbows and toes plank hold)

All

None

Back Squat 1RM

All

None

AMRAP 12
10 Pullups
15 Wall Balls (20# to 10'/14# to 9')
20 Kettlebell Swings (53/35)

All

None

Shoulder Press 1RM

All

None

AMRAP 8
50 Double Unders
15 Power Snatch 95/65

All

Glen

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Endurance

None

10-9-8-7-6-5-4-3-2-1
Burpees
After each round run down to the path to the bottom of the stairs
run up the stairs

All

None

2 rounds
21 Deadlifts 185/125
15 Ring Dips
Then
2 rounds
21 calorie row
5 wall walks

All

None

7x1 Hip Squat Snatch with 2-second pause in the receiving position

All

None

60 Double Unders
40 Wall Balls
20 Toes to Bar
10 Squat Snatch 135/95
20 Toes to Bar
40 Wall Balls
60 Double Unders

All

Back Squat Day 11

Back Squat 3-3-3 @ 89%

All

None

Row 1000m
30 Bar Facing Burpees
15 Push Jerks 165/110

Endurance

None

"Tosh"
3 RFT
Run 200m 1:1 rest
Run 400m 1:1 rest
Run 600m 1:1 rest

All

None

3 RFT
Run 800m
30 Situps (Advanced GHDSU)
30 KB Swings 53/35

3x15 Hip Extensions, slow and controlled

All

EMOM 10, Alternating
A) 5 Strict Handstand Pushups
B) 5 Box Jumps

None

3 RFT
21 Box Jump Overs, 24"/20"
14 Chest to Bar Pullups

200m sandbag run after rounds 1 & 2