4 Rounds
20 Air Squats
20 Push-Ups
20 Sit-Ups
20 Box Step Ups 20″
Rest 2 Min
3 Rounds
15 Medball Cleans
15 Slamballs 25/20
15 Mt Climbers
15 V-Ups
Rest 2 Min
2 Rounds
10 Cal Row/Bike/Erg
10 Burpees
10 DB Bench Press 50/35 (Scale as needed)
10 OH Lunges 45/25
Rest 2 Min
1 Round
100 II Unders
200m Row/Erg
10 Push Ups
10 Squats
100m Row/Erg
5 Pull-Ups
5 OHS BB
50m ERG
Gymnastic Conditioning
Every 2:00 x 5 Rounds
6 Front Squats 135/95
4 Pull-Ups
2 C2B Pull-ups
Scaled C2B will be Push-Ups
RX+
Every 2:00 x 5 Rounds
9 OHS 135/95
6 C2B
3 Bar M/U
Score your time on each round
Every 3 Min x 5 Rounds
9 Burpees
15 KBS 1.5/1
RX+
9 Burpees over box 24/20
12/9 Cal Bike/ Row/ Erg
Score will be time on each round
3 Rounds
60 II Unders
30 Air Squats
10 Push Jerks 135/95
Rx=
3 Rounds
60 II Unders
30 Air Squats
10 Push Jerks 205/145
Min 1 Work
Min 2 Rest
Min 1
0-20 sec Max Power Cleans 115/85
20-30 Rest
30-60 Max Pull-Ups
RX+
0-20 Max Power Cleans 135/95
20-30 Rest
30-60 Max Ring Muscle -Ups
10 total scores , each round of Power Cleans & each round of Pull-Ups/M/U
For Time
600m Run
Directly into
3 Rounds of
40 Wallballs 20/14 @10’/9′
30 Alternating DB Snatches 45/25
RX+
100/80 Cal Row
Directly into
50 Wallballs 20/14@10′
30 Alternating DB Snatches 50/35
Teams of 2,
AMRAPx30
9 Front Squats 95/65
7 Burpees
5 Pull-Ups
200m Row/Bike/Erg
Partner 1 completes the full round, then changes.
RX+
9 Fat Bar Front Squats 130/90 (1 bar per team & bar is 20#)
7 Box Over Burpees 24/20
5 Bar M/U
300m Row/Bike/Erg
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
EMOMx30
50 Sec work 10 sec rest
Station 1 Row Cal
Station 2 Box Step Ups
Station 3 G2OH Plate 25/15
Station 4 Bike Cal
Station 5 Ski Erg Cal
Station 6 Sit-Ups
Station 7 HR Push-Ups
Station 8 Mountain Climbers
Station 9 Slam Balls
Station 10 Rest
Score is total Cal & Reps
Run 800m
50 Walking Lunges
25 Pull-Ups
25 Burpees
25 Pull-Ups
50 Walking Lunges
Run 800m
IF YOU HAVE A VEST, WEAR IT
RX+
1000m Row
50 OH Lunges 45/25
25 C2B
25 Box Over Burpees 24/20
25 C2B
50 OH Lunges 45/25
1000m row
IF YOU HAVE A VEST, WEAR IT..
Row 300m
10 Burpees
10 BB Clean & Jerks
10 BB OH Squats
BB Warm-Up
Good Mornings
Back Squats
Elbow Rotations
Press & Reach
Romanian Deads
Front Squats
Clean & Jerk
P Snatch Primer
2-2-2
Every 5 Min x 5 Round
30 Squats
20 Brupees
3 Clean & Jerks 155/105
2 Front Squats
1 Squat Clean
RX+
30 Squats
20 Burpees
3 P Snatches 155/105
2 OH Squats
1 Squat Snatch
200m Run
10 DB Power Snatches ( ALT)
10 Wallballs
10 Cal Row
10 Kip Swings
BB Warm-Up
Good Mornings
Back Squats
Elbow Rotations
Strict Press & Reach
Romanian Deads
Front Squats
Every 3 min
Back Squats
Set 1- 10 Reps @ 60%
Set 2- 8 Reps @ 67%
Set 3- 6 Reps @ 75%
Set 4- 4 Reps @ 82%
Set 5- 2 Reps @ 87%
2 Rounds
70 Wallballs 20/14 @10’/9′
400m Run
30 Alternating DB Power Snatches 45/25
15 Pull-Ups
RX+
70 Wallballs 20/14 @10’/9″
50/35 Cal Row/Bike
30 Alternating DB Power Snatches 50/35
15 Bar M/U
