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12 Minute AMRAP
18 Calorie Row
18 Deadlifts (165/115) (ADV: 205/155)
20 Minute AMRAP:
800m Row
30 Front Rack Lunge (75/55) (ADV: 95/65)
30 Shoulder to Overhead
40 Calorie Air Bike
30 Partner Burpee
30 Weighted Step Ups (2 Dumbbells or Kettlebells)
For Time:
3 Rounds
30 Wallballs
20 Hang Power Snatch (75/55) (ADV: 95/65)
10 Pull Ups (ADV: Chest to Bar) (MOD: Ring Row)
For Time:
3 Rounds (Time Cap: 20 Minutes)
15 Clean & Jerk (95/65) (ADV: 115/75) (MOD: 75/55 or Less)
20 Front Squats
30 Alternating Dumbbell Snatch
40 Double Unders
AMRAP
Every 3:00 for 4 Rounds
20 Wall Balls
15/12 Calorie Row
5 Thrusters (115/75) (ADV: 135/95) (MOD: 95/65 or Less)
For Time:
25 Toes to Bar (MOD: Knees above Waist)
15 Shoulder to Overhead (95/65) (ADV: 135/95) (MOD: 75/55 or Less)
10 Bar Facing Burpees
15 Shoulder to Overhead
25 Toes to Bar
7 Minute AMRAP
15 Front Squats (75/55) (ADV: 95/65)
20 Hang Power Cleans
30 Dumbbell Snatch (Alternating)
Rest 1 Minute
7 Minute AMRAP
30 Box Jump
20 Calorie Air Bike
15 Thrusters (75/55) (ADV: 95/65)
For Time
3 Clean & Jerk (115/75) (ADV: 155/105) (MOD: 95/65 or Less)
5 Box Jumps
7 Handstand Push Ups (MOD: Hand Release Push Up
9 Calorie Row
For Time:
Buy In: 500m Row
3 Rounds
15 Clusters (75/55) (ADV: 95/65)
15 Pull Ups (ADV: 12 Muscle Up) (MOD: Ring Row)
75 Double Unders (MOD: Single Under)
Cash Out: 50 Wall Balls
For Time:
(Time Cap: 20 Minutes)
55 Calorie Row
55 Ground to Overhead w/ Plate (45/25)
55 Wall Balls
55 Weighted Step Ups (45/25# Plate)
3 Minute AMRAP 4 Rounds
10 Hang Power Cleans (95/65) (ADV: 115/75) (MOD: 75/55 or Less)
8 Bar Facing Burpee
6 Toes to Bar (MOD: Knees Above Waist)
25 Double Unders (MOD: Single Unders)
Rest 1 Minute
10 Minute AMRAP #1
20 Sumo Deadlift High Pulls (75/55)
20 Calorie Row
20 Push Ups
Rest 1 Minute
10 Minute AMRAP #2
40 Dumbbell Snatch (50/35)
30 Single Arm Dumbbell Overhead Lunge
20 Calorie Air Bike
10 Rope Climbs (MOD: Rope Pull)
For Time:
10 Rounds
1 Power Clean (185/125) (ADV: 225/155) (MOD: Pick challeging weight)
5 Pull Ups (ADV: 3 Bar Muscle Up) (MOD: Ring Row)
For Time:
40 Calorie Row
20 Power Snatch (95/65) (ADV: 115/75)
50 Wall Balls (20/14)
20 Power Snatch
40 Calorie Air Bike
5 Minute AMRAP
16 Jumping Lunge (MOD: Walking Lunge)
8 Pull Ups (MOD: Ring Row)
Rest 1 Minute
5 Minute AMRAP
16 Dumbell Single Arm Clean & Press (50/35) (10/arm)
8 Burpees Over Dumbbell
20 Minutes
60 Second Step Ups
60 Second Air Squats
60 Second Burpee
60 Second Lunges
60 Second Rest
For Time (CAP: 20 Minutes)
Cash In: 400m Row
2 Rounds
25 Front Squats (75/55) (ADV: 95/65)
25 American Kettlebell Swings (53/35) (ADV: 70/53)
25 Push Ups (ADV: Handstand Push Up)
Cash Out: 40 Box Jumps
For Time: (CAP: 15 Minutes)
50-40-30-20-10
Double Unders
Abmat Sit Ups
*Every 2:00, starting at 00:00 perform 12 Wallballs.
14 Minute AMRAP
250m Row
8 Toes to Bar
10 Dumbbell Clean & Jerk (50/35) (5/Arm)
For Time
3-6-9-12-15
Wall Balls (20/14)
Burpee Box Jump (24/20)
Clean & Jerk (95/65) (ADV: 115/75)
Pull Up (ADV: Chest to Bar) (MOD: Ring Row)
9 Minute AMRAP
500m Row
22 Dumbbell Snatch (Alternating) (50/35)
11 Thrusters (75/55) (ADV: 95/65)
3 Rounds AMRAP
1 Minute Hang Power Clean (95/65) (ADV: 115/75) (MOD: 75/55)
1 Minute Air Bike (Calories)
1 Minute Toes to Bar
1 Minute Dual Dumbbell Shoulder to Overhead (50/35) (MOD: 35/20 or Less)
1 Minute Rest
16 Minute AMRAP
4 Sumo Deadlift High Pull (75/55) (ADV: 95/65)
4 Push Ups (ADV: Hand Stand Push Up)
4 Calorie Row
8…
8…
8…
16…
16…
16…
etc.
For Time:
2 Rounds
10 Power Snatch (75/55) (ADV: 95/65)
30 Double Unders
Straight into:
2 Rounds
10 Clusters (75/55) (ADV: 95/65)
10 Pull Ups (MOD: Ring Row)
For Time:
21-18-15
Pull Ups (MOD: Ring Row)
Hang Power Clean (95/65) (ADV: 115/75)
14 Minute AMRAP
50 Double Unders (MOD: Single Unders)
20 Front Squat (115/75) (MOD: 95/65 or Less)
50 Double Unders
20 Dumbbell Snatch (50/35)
50 Double Unders
20 Toes to Bar (MOD: Knees Above Waist)
For Time:
2 Rounds
10 Power Snatch (95/65) (ADV: 115/75) (MOD: 75/55 or Less)
30 Burpee Over the Bar
50 Wall Balls
9 Minute AMRAP:
15 Calorie Air Bike
30 American Kettlebell Swings (53/35)
40 Thrusters (45/35)
Rest 1:00
9 Minute AMRAP
40 Calorie Row
30 Dumbbell Clean & Jerk (50/35) (Switch arms every 5)
15 Dumbbell Step Ups
3 Minute AMRAP 4 Rounds
20/15 Calorie Row
10 Box Jumps (24/20) (ADV: 30/24)
AMRAP Clean & Jerk (135/95) (MOD: 95/65 or Less)
20 Minute AMRAP
60 Dumbbell Thrusters (1 Dumbbell) (50/35)
40 Partner Burpees
20 Pull Ups (ADV: Ring Muscle Up)
1000m Row
20 Pull Ups (ADV: Ring Muscle Up)
40 Partner Burpees
16 Minutes AMRAP
20 Russian Kettlebell Swing
10 Burpees
20 Hang Dumbbell Snatch (Switch arms every 5)
10 Burpees
20 Dumbbell Clean & Jerk (Switch arms every 5)
10 Burpees
14 Minute AMRAP
10 Wall Balls
1 Power Clean (155/105) (ADV: 205/145) (MOD: 135/85 or Less)
10 Pull Ups (ADV: 5 Bar Muscle Ups)
1 Power Clean
10 Box Jumps (24/20)
1 Power Clean
For time:
8 Rounds
5 Front Squats (95/65) (ADV:115/75) (MOD: 75/55 or Less)
5 Shoulder to Overhead
20 Double Unders (Single Unders)
9 Minute AMRAP
15 Calorie Air Bike
30 Weighted Lunges
40 Kettlebell Swings
Rest 1 Minute
9 Minute AMRAP
300m Row
15 Push Ups
30 Plate Ground to Overhead (45/25)
40 Step Ups w/ Plate
16 Minute AMRAP:
8 Toes to Bar (MOD: Knees Above Waist)
6 Air Squats
4 Burpee Over Bar
2 Squat Snatch (115/75) (ADV: 155/105) (MOD: 95/65 or Less)
For Time
6 Rounds
18 Front Squats (95/65) (MOD: Goblet Squat)
18Push Ups (ADV: Handstand Push Up)
18 Front Rack Lunges (MOD: Goblet Lunge)
200m Row
16 Minutes AMRAP
15 Russian Kettlebell Swings
10 Dumbbell Step Ups
15 Dual Dumbbell Clean & Press
10 Burpees
15 Calorie Row
For Time:
2 Rounds
25 Wall Balls
20 Burpee Over the Bar
15 Power Cleans (135/95) (MOD: 95/65 or Less)
14 Minute AMRAP
500m Row
20 Dumbbell Snatch (Alternating) (50/35)
15 Box Jumps
10 Toes to Bar (MOD: Knees Above Waist)
50 Double Unders
10 Push Ups (ADV: Handstand Push Up)
16 Minute AMRAP
30 Abmat Sit Ups
15 Burpee Box Jumps
30 Kettlebell Swings
15 Calorie Row
30 Dumbbell Clean & Jerk (Switch Arms every 5)
1 Farmers Carry (Down/Back = 1)
20 Minute AMRAP
30 Hang Power Cleans (135/95) (ADV: 165/115) (MOD: 95/65 or Less)
15 Pull Ups (ADV: 12 Bar Muscle Up)
30 Dumbbell Step Ups
15 Handstand Push Ups (MOD: Push Up)
8 Minute AMRAP
15 Shoulder to Overhead (75/55) (ADV: 95/65)
8 Bar Facing Burpees
15 Sumo Deadlift High Pull
8 Bar Facing Burpees
For Time:
3 Rounds:
21 Box Jumps
15 Toes to Bar (MOD: Knees Above Waist)
50 Double Unders (MOD: Single Unders)
9 Hang Power Snatch (75/55) (ADV: 115/75)
10 Minute AMRAP
10 Air Squats
7 Pull Ups (ADV: Chest to Bar)
3 Clean & Jerks (115/75) (ADV: 135/95) (MOD: 95/65 or Less)
16 Minute AMRAP:
10Wall Balls
10 Push Ups
10 Calorie Air Bike
10 Dumbbell snatch
20….
20….
20….
20….
Etc.
AMRAP
2 Rounds (20 min CAP)
20 Power Snatch (95/65) (ADV: 135/95) (MOD: 75/65 or Less)
200m Row
20 Overhead Squats
400m Row
20 Front Rack Lunge
600m Row
For Time
20 Burpee Box Jumps
15 Pull Ups (MOD: Ring Row)
10 Clusters (115/75) (ADV: 155/105) (MOD: 95/65 or Less)
15 Pull Ups
20 Burpee Box Jumps
14 Minute AMRAP
14 Shoulder to Overhead (95/65) (ADV: 135/95) (MOD: 75/55 or Less)
14 Weighted Step Ups (25/15 [Plate])
14 Hang Power Clean
14 Bar Facing Burpee
AMRAP
18 Minutes
750m Row
12 Dumbbell Snatches (Alternating)
14 Box Jumps
16 Air Squats
18 Russian Kettlebell Swings
For Time: (20 Minute CAP)
Cash In: 500m Row
3 Rounds
6 Bear Complex (115/75) (ADV:135/95) (MOD: 95/65 or Less)
18 Partner Burpees
36 Wall Balls
Cash Out: 500m Row
For Time:
2 Rounds
27 Deadlifts (95/65) (ADV: 115/75) (MOD: 75/55 or Less)
21 Bar Facing Burpee
15 Thrusters
9 Pull Ups (MOD: Ring Row) (ADV: Chest to Bar)
12 Minute AMRAP:
10/8 Calorie Row
5 Clean & Jerk (135/95) (MOD: 95/65 or Less)
25 Double Unders