Time

"Chalk It Up"

5 Rounds For Time:

15 Power Snatches (75/55)

12/10 Calorie Echo Bike

3 Rope Climbs

12/10 Calorie Echo Bike

Time Cap: 25 Minutes

*See Notes for RX+ version.

Reps

Post Workout Handstand Push-Up Progression

3 Sets at 80% of Max Reps

Each set of handstand push-ups will be 80% of the max set that was completed on 11/27/23. For example, see below:

11/27/23

Max Set: 10 Reps

Today

3 Sets x 8 Reps

*Week 3: Day 1

Time

“Chop Wood, Carry Water”

For Time:

1,000m Row

100m Farmers Carry

750m Row

200m Farmers Carry

500m Row

300m Farmers Carry

Dumbbells: (50's/35's)

Time Cap: 40 minutes

Calories

"Woodworking"

AMRAP 21:

[TEAMS OF 3]

15/12 Calorie Row
9 Toes to Bar
6 Burpee Box Jumps (24"/20")

* Waterfall Style
* Next Partner Goes When Rower Opens Up
* Score Total Calories On Rower

Weight

Deadlift

On the 3:00 x 3 Sets:

3 Deadlifts

*Start First Working Set at 80% & Build To Heavy

Time

"DT" [HERO]

5 Rounds For Time:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: (155/105)

Time Cap: 10 Minutes

REPEAT FROM 12/12/22

Time

"Mojo Dojo Casa House"

5 Rounds For Time:

20 Push-ups

30 Sit-ups

400 Meter Run

5-4-3-2-1 Rope Climbs

Time Cap: 30 Minutes

Weight

Push Jerk

On The 3:00 x 3 Sets:

3 Push Jerks

* Start First Working Set at 80% & Build To Heavy

Rounds/Reps

"Double-up"

AMRAP 10:

60 Double Unders

10-20-30... Wallballs (20/14)

Reps

"Four Seasons"

AMRAP 4:

400 Meter Run

27/21 Calorie Bike Row

Max Power Snatches (75/55)

Rest 4 Minutes

AMRAP 4:

400 Meter Run

21/15 Calorie Row

Max Power Snatches (95/65)

Rest 4 Minutes

AMRAP 4:

400 Meter Run

15/12 Calorie Row

Max Power Snatches (115/85)

*See Notes for RX+ version.

Weight

Front Squat

On the 3:00 x 3 Sets:

3 Front Squats

* Start First Working Set at 80% & Build To Heavy

Rounds/Reps

"Microwave"

AMRAP 8:

7 Thrusters (75/55) 
7 Pull-ups 
7 Burpees

Weight

Deadlift

On the 3:00 x 3 Sets:

5 Deadlifts

*Start First Working Set at 78% & Build To Heavy

Rounds/Reps

"Scotty" [HERO]

AMRAP 11:

5 Deadlifts (315/225)

18 Wallballs (20/14)

17 Burpees Over Bar

Calories

"Cake Mix"

AMRAP 30:

[TEAMS OF 2]

Partner 1: 400 Meter Run + 12 Toes to Bar

Partner 2: Max Calorie Bike

*Switch After Completion of Run + Toes to Bar

Weight

Push Jerk

On the 3:00 x 3 Sets:

5 Push Jerks

*Start First Working Set at 78% & Build To Heavy

Rounds/Reps

"Brass Monkey"

AMRAP 10:

9 Push Jerks (115/85)

30 Double Unders

9 Pull-ups

30 Double Unders

Rounds/Reps

"The Chief"

5 Rounds x AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1:00

Benchmark Workout

See Notes for RX+ version.

Time

Post Workout Handstand Push-Up Progression

3 Sets:

Max Handstand Hold

- Rest 2-3 Minutes -

*Chose a handstand hold variation that will allow athletes :30+ seconds inverted.

*Week 1: Day 2

Weight

Front Squat

On the 3:00 x 3 Sets:

5 Front Squats

*Start First Working Set at 78% & Build To Heavy

Time

"Flash Flood"

2 Rounds:

400 Meter Run

21 Thrusters (95/65)

Time Cap: 10 Minutes

REPEAT FROM 8/29/18

Reps

"Problematic"

For Total Reps:

3:00 on / 3:00 off

1. Calorie Row

2. Burpee Box Jumps (24"/20")

3. Shuttle Runs

4. Rope Climbs

5. Calorie Bike

See Notes for RX+ version.

Reps

Post Workout Handstand Push-Up Progression

1 Set:

Max Reps (Test)

*If athletes do not have a strict handstand push-up, then scale down to the first variation where athletes can comfortably achieve 10+ repetitions. The goal should be to progress toward a variation that is closer or at the RX version and get 10+ reps.

*Week 1: Day 1

Reps

"Every Minute Matters"

5 Rounds For Reps:

Minute 1: Calorie Row

Minute 2: Box Step-Ups (24"/20")

Minute 3: Burpees

Minute 4: 25' KB Farmers Carry (53/35)

Minute 5: Rest

*Every 25' = 1 rep on farmer’s carry

Time

"Team Emily"

10 Rounds For Time:

[TEAMS OF 2]

30 Double Unders

15 Pull-ups

30 Air Squats

100 Meter Sprint

*Switch After Full Rounds (5 Each)

Time Cap: 35 Minutes

Weight

Clean

On the 2:00 x 5 Sets:

2 Power Cleans

* Same Weight Across

Rounds/Reps

"Open Workout 13.4"

AMRAP 7:

3 Clean & Jerks

3 Toes to Bar

6 Clean & Jerks

6 Toes to Bar

9 Clean & Jerks

9 Toes to Bar

...

Add 3 Reps Every Round

Barbell: (135/95)

Rounds/Reps

"Overhang"

AMRAP 20:

30/24 Calorie Row

20 Box Jump Overs (24"/20")

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

Dumbbell: (50/35)

Weight

Bench Press

On the 2:00 x 5 Sets:

2 Bench Press

* Same Weight Across

‍

Time

"Down For The Count"

For Time:

20-15-10-5 Thrusters (95/65)

4-3-2-1 Rope Climbs

Time Cap: 12 Minutes

*See notes for RX+ version.

Calories

"Country Roads"

AMRAP 10:

1,600 Meter Run

Max Calorie Machine

Rest 4 Minutes

AMRAP 8:

1,200 Meter Run

Max Calorie Machine

Rest 3 Minutes

AMRAP 6:

800 Meter Run

Max Calorie Machine

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Calorie Machine

Rest 1 Minutes

AMRAP 2:

200 Meter Run

Max Calorie Machine