Weight

Strength: Back Squat

Every 2:30, for 10 minutes (4 sets):

Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: Max reps @ 80%
Set 4: Max reps @ 65%

Reps

Cross The Moat

AMRAP 16: 

Run 400 meters
20 Squat Clean Thrusters @ 135/95 lbs
Run 400 meters
30 Front Squats @ 115/85 lbs
Run 400 meters
MAX Hang Squat Snatches @ 95/65 lbs

Score= Total Hang Squat Snatches 
Goal= Have at least :90 to perform hang Squat snatches

Weight

Strength

Every 90 seconds, for 9 minutes (6 sets):

Power Snatch + Hang Squat Snatch

*2 sets light, 2 sets moderate, 2 sets tough but technical

Time

Metcon

21-15-9: 
Row Cals
American KB Swings 

- Rest 2

15-12-9: 
Echo Bike Cals
Dual KB Push Press 

Time Cap: 16 Min
RX KB: 53/35

Weight

Strength

Every 2:30, for 7:30 (3 sets):
10 Barbell Bench Presses (2111 tempo)

Rounds/Reps

Death By BBJO

EMOM 15 
Death By: Burpee Box Jump Over 

Score= Last Round Completed
*When eliminated: max Cal rower for remainder of workout 

Execution:
Min 1: 1 Burpee box jump over
Min 2: 2 BBJO
Min 3: 3 BBJO ... 
Continue on until you cannot perform the BBJO count in the allotted minute. When you tap out, immediately start on the rower for the remainder of the workout. 

Time

For the Mammas

4 rounds for time with Partner:
400m med ball bear hug run @ 20/14lbs
40 med ball bear hug squats @ 20/14lbs 
40 push ups
40 pull ups

Time Cap: 35 Minutes
- Run together, split rest of work as desired

Weight

Strength

Every 2:30, for 7:30 (3 sets):
10 Barbell Bench Presses (2111 tempo)

Weight

Strength

Every 2:30, for 3 Sets: 
Back Rack Reverse Lunge

Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps

*Building each set to a challenging set of 4

Rounds/Reps

Walk The Plank

AMRAP 12: 
4 Wall Walks
8 Box Jump Overs 24/20 inches
12 V Ups
Score = Rounds & Reps

Weight

Strength

Every 2 minutes, for 10 minutes (5 sets):
2 Split Jerk 
*2 sec pause in dip each rep

Rounds/Reps

Recycle

4 x 4 minute AMRAPS:
18/15 cal Echo bike
12 wall balls @ 20/14lb
6 Hand release deadlifts @ 155/105lb

-- 1 min rest picking up where you left off --

Score= Total Rounds & Reps

Distance

Strength Cash Out

3 min AMRAP:
Max Distance Single arm Overhead Weighters Carry @ 25/15lb Plate

*25ft turnarounds, must switch hands every 100ft and only every 100ft.

Weight

Hang Clean Strength

Every :30 x 12 Sets (6 Total Minutes): 
1 Hang Squat Clean

*The goal is to do all of the sets between 70-80%

Reps

Switch It Up

EMOMx 25 alternating:
Min 1: :40 max rep double unders
Min 2: :40 max cal row
Min 3: :40 max rep hang clean and jerks @ 95/65lb 
Min 4: :40 max rep lateral burpees over bar
Min 5: REST

Score= Total Reps

Time

Strength: Part A & B

Strength Part A: TEST For Time:
30 Strict Pull-Ups

Time Cap: 8 minutes; score= time

@ 8 Minute Mark: 

EMOM 8: 
Odd Rounds: Chin Over The Bar Hold for 30 seconds
Even Rounds: 12-15 Straight Arm Banded Lat Pulldowns

Time

Power Amanda

9-7-5 Reps for Time:
Bar Muscle-Up
Power Snatch @ 135/95 lbs

Time Cap: 13 minutes
*See notes for scaling options

Weight

Strength

Every 2 minutes, for 10 minutes (5 sets):
Barbell Zombie Squat

Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 10 reps
Set 5: 12 reps 

*see notes

Time

Truffle Shuffle

For Time:

10 Shuttle Runs 
100 feet Dual DB Walking Lunge @ 50/35 lbs
10 Shuttle Runs 
100 feet Dual DB Walking Lunge
10 Shuttle Runs 
25 Dumbbell Thrusters 
10 Shuttle Runs 

Time Cap: 14 minutes

Shuttle Runs: down & back 25 ft. = 1 rep

Weight

Strength

Every 2:30, for 10 minutes (4 sets):
8 Romanian Deadlifts (20X1 tempo)

Reps

Deci

3 Min on / 1 Min off x 4 Rounds: 

14/11 cal Echo bike
10 toes to bar
AMRAP Power Snatches (95/65)

Score= Total Snatches / round

Rounds/Reps

Oddball

AMRAP 30: 

Row 30/24 calories
2 Rope Climbs
4 Dual KB Hang Clean & Jerk (53/35)
Dual KB Front Rack Carry 100 feet 
Rest for 1 minute

Score= Rounds & Reps 

Weight

Strength: TEST

Within 12 minutes:
10 Back Rack Reverse Lunges @ Max Load

*Work to a strong 10 (5/side) reps for the day in 12 minutes

Time

Helen

3 Rounds for Time:

Run 400 meters
21 Kettle bell Swings @ 53/35
12 Pull-Ups

Time cap: 14 minutes

Weight

Strength

EMOM x 12:
Min 1-4: 2 Power Clean with 2 sec pause at mid-thigh
Min 5-8: 2 Power Clean with 2 sec pause at knee
Min 9-12: 2 Power Clean with 2 sec pause at 2" off floor

Reps

Flying V

AMRAP 12: 

40 double unders
5 Push Press
40 double unders
5 hang Power Cleans 
40 double unders
10 Push Press
40 double unders
10 hang Power cleans
40 double unders
15 Push Press
40 double unders
15 hang Power cleans 
... continue trend

Score = Total Reps
RX: 115/ 80
Modified: 60 Singles 

Weight

Strength

Strength
Every 2:30, for 12:30 (5 sets):
3 Barbell Bench Presses

*Building to a tough triple for the day
*2 sec FULL pause on each rep on the chest

Reps

Benchmark Test: ARCADE

For max reps:

Round 1:
30 sec Max Rep DB Goblet Squats @ 50/35lb 
30 sec Max Rep Single arm dumbbell power snatches @ 50/35lb **alternating hands
30 sec Max Rep Lateral Burpees Over Rower
30 sec Max Rep Box Jump Overs - 24/20”, step down
30 sec Max Rep Calorie Row
- Rest 30 sec b/t each movement
+
Round 2:
60 sec Max Rep DB Goblet Squats 
60 sec Max Rep Single arm dumbbell power snatches
60 sec Max Rep Lateral Burpees Over Rower
60 sec Max Rep Box Jump Overs
60 sec Max Rep Calorie Row
Rest 30 sec b/t each movement
+
Round 3:
90 sec Max Rep DB Goblet Squats 
90 sec Max Rep Single arm dumbbell power snatches 
90 sec Max Rep Lateral Burpees Over Rower
90 sec Max Rep Box Jump Overs 
90 sec Max Rep Calorie Row
Rest 30 sec b/t each movement

Reps

Sunday Funday

AMRAP 10: 
1000 meter row 
Directly into AMRAP: 
30 Double Unders 
10 Dual KB Box Step Ups 

- Rest 2 

AMRAP 8: 
800 meter row
Directly into AMRAP: 
30 Cross over single unders 
10 Dual KB Hang Cleans

- Rest 2

AMRAP 4:
400 meter row
Directly into AMRAP: 
30 Single Unders 
10 Dual KB Deadlifts 

Score: Each round scored for reps 
RX: 53/35 KB; 24/20 in box

Time

Holleyman

30 Rounds For Time:

5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

Score: Time
Cap: 36 Minutes

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Weight

Strength

Every minute for 9 minutes (9 rounds):
3 Deadlifts
1 Squat Clean Thruster

*Start light and add load every 3 sets. Must keep same weight for 3 sets in a row.
*Done as a complex

Time

Roller Coaster

For Time: 

9-15-21 
Deadlift @ 135/95 
Box Jump (24/20)

- Rest 3 - 

15-12-9 
Front Squat @ 135/95 lbs
Box Jump 24/20 inches

Time Cap: 13 Minutes (including rest time)
*Stimulus: These are fast sets, goal is sub 5 minutes for each half

Weight

Shoulder Stamina

Every 3 min x 5 Sets: 

75 Double Unders
Directly into *Strict Press (from the floor)

Score= Heaviest Load 

Round 1: 10 reps @ 5/10 RPE
Round 2: 8 reps @ 6/10 RPE
Round 3: 6 reps @ 7/10 RPE
Round 4: 4 reps @ 8/10 RPE
Round 5: 4 reps @ 8+/10 RPE

Time

Cycle Tester

27-21-15-9 Reps for Time:

Toes to Bar
Dumbbell Alternating Power Snatch @ 50/35 lbs

Time Cap: 13 minutes

Reps

Two Thirds

2 Min on / 1 Min off x 9 sets alternating:

Set 1: 16/14 cal Echo Bike + max Russian Kettlebell Swings 

Set 2: 25/20 cal Row + max distance KB farmers carry @ 53/35lb 

Set 3: 200 meter Run + max rep Burpees

Score = Total Reps per set (9 sets = 9 scores)
*25 ft. = 1 rep of FC

Comment Only

Skill Work

Every 2:30 x 6 Sets: 

Level 1: 6-8 Negative Pull Ups 
Level 2: 6-8 Kipping Butterfly Pull Ups
Level 3: 4-6 Banded or Box BMU 
Level 4: 4-6 Bar or Ring MU

*See notes for Level / Stimulus description

Rounds/Reps

Murph Is Coming

AMRAP 20: 

400 meter run 
20 air squats 
15 push ups 
10 pull ups 

Score = Rounds & Reps 
RX+: Vested; 20 Alternating Pistol Squats