Weight
Strict Press
On the 3:00 x 3 Sets:
1 Strict Press
* Start First Working Set at 85% & Build To Heavy
Reps
"Ungraceful"
On the Minute x 10:
30 Double Unders
Max Clean & Jerks (135/95)
Time
"Boat Shoes"
For Time:
1,500/1,350 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/900 Meter Row
800 Meter Run
Rest 3 Minutes
500/450 Meter Row
400 Meter Run
Time Cap: 35 Minutes
Weight
Back Squat
On the 3:00 x 3 Sets:
1 Back Squat
* Start First Working Set at 85% & Build To Heavy
Time
"MLK" [HERO]
For Time:
1,968 Meter Bike (1.23 Miles)
19 Burpee Pull-ups
63 Thrusters (75/55)
Time Cap: 15 Minutes
Completion
“New Year, Same EMOM”
For Total Reps:
On The Minute x 10:
10 Wallballs (20/14)
Directly Into...
On The Minute x 10:
10 Burpees
Directly Into...
On The Minute x 10:
12/9 Calorie Row
Directly Into...
On The Minute x 10:
5 Shuttle Runs
(25’ down and back = 1)
Weight
Power Snatch
On the 3:00 x 3 Sets:
5 Power Snatches
* Start First Working Set at 78% & Build To Heavy
Time
"Randy" [HERO]
For Time:
75 Power Snatches (75/55)
Time Cap: 8 Minutes
Rounds/Reps
"Zig Zag"
AMRAP 25:
[TEAMS OF 3]
45 Calorie Row
45 Toes to Bar
45 Calorie Row
45 Thrusters (115/85)
* 3 Men: 45 Calories
* 3 Women: 36 Calories
* 2 Men + 1 Woman: 42 Calories
* 2 Women + 1 Man: 39 Calories
Weight
Strict Press
On the 3:00 x 3 Sets:
5 Strict Press
* Start First Working Set at 78% & Build To Heavy
Time
"Cardio Against Humanity"
For Time:
20 Deadlifts (225/155)
30/24 Calorie Bike
400 Meter Run
30/24 Calorie Bike
20 Deadlifts (225/155)'
Time Cap: 15 Minutes
Time
"Over It"
On the 2:00 x 3 Rounds:
15/12 Calorie Row
12 Burpees
Directly Into...
On the 2:00 x 3 Rounds:
15/12 Calorie Row
9 Line Facing Burpees
Directly Into...
On the 2:00 x 3 Rounds:
15/12 Calorie Row
6 Lateral Erg Burpees
Score = Slowest round at each section.
Completion
Post Workout Midline Accessory
4 Rounds For Quality:
10 V ups
10 Sit ups
10 Hollow Rocks
:20 Hollow Hold
:30 Elbow Plank
Time
"Team Liam" [HERO]
For Time:
[TEAMS OF 2]
800 Meter Plate Run (45/35)
100 Toes to Bar
50 Front Squats (155/105)
10 Rope Climbs (15')
800 Meter Plate Run (45/35)
*One plate for the run, switching as needed
*Split everything else however between teammates
Time Cap: 35 Minutes
Weight
Deadlift
On the 3:00 x 3 Sets:
1 Deadlift
* Start First Working Set at 85% & Build To Heavy
Time
"Blue Plate Special"
For Time:
42-30-18 Calorie Row*
21-15-9 Deadlifts (225/155)
*Women's Calories: 34-24-14
Time Cap: 10 Minutes
Time
"Walkathon"
6 Rounds For Time:
50 Double Unders
400 Meter Run
30 AbMat Sit-ups
20 Dumbbell Reverse Lunge (50/35)'s
Time Cap: 30 Minutes
Weight
Push Jerk
On the 3:00 x 3 Sets:
1 Push Jerk
* Start First Working Set at 85% & Build To Heavy
Time
"Bandwagon"
For Time:
15-12-9 Clean & Jerks (135/95)
30-24-18 Box Jumps (24"/20")
Time Cap: 10 Minutes
See Notes for RX+ version.
Calories
"Playback"
AMRAP 5:
3 Rounds:
14 Alternating Dumbbell Snatches (50/35)
14 Pull-ups
Time Remaining: Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
2 Rounds:
14 Alternating Dumbbell Snatches (50/35)
14 Pull-ups
Time Remaining: Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
1 Round:
14 Alternating Dumbbell Snatches (50/35)
14 Pull-ups
Time Remaining: Max Calorie Bike
See Notes for RX+ version.
Weight
Front Squat
On the 3:00 x 3 Sets:
1 Front Squat
* Start First Working Set at 85% & Build To Heavy
Rounds/Reps
"Open House"
AMRAP 9:
6 Thrusters (115/85)
6 Lateral Barbell Burpees
Reps
“Fortitude Fun”
On The Minute x 28
For Total Reps:
Minute 1 - :30 Calorie row
Minute 2 - :30 Burpees
Minute 3 - 25' Farmers Carry
Minute 4 - Rest
25' = 1 Rep
Weight
Deadlift
On the 3:00 x 3 Sets:
2 Deadlifts
* Start First Working Set at 82% & Build To Heavy
Rounds/Reps
"Tap Dancing"
AMRAP 10:
9 Toes to Bar, 50 Double Unders
9 Deadlifts, 50 Double Unders
15 Toes to Bar, 50 Double Unders
15 Deadlifts, 50 Doble Unders
21 Toes to Bar, 50 Double Unders
21 Deadlifts, 50 Doble Unders
...
Add 6 Toes to Bar & Deadlifts Each Round
Barbell: (205/145)
Time
"Anyhow"
For Time:
150/120 Calorie Row
120 Wallballs (20/14)
90 Burpees
* Partition However You'd Like
Time Cap: 30 Minutes
*See Notes for RX+ version.
Weight
Push Jerk
On the 3:00 x 3 Sets:
2 Push Jerks
* Start First Working Set at 82% & Build To Heavy
Time
"All Work, No Play"
4 Rounds For Time:
200 Meter Run
12 Dumbbell Push Jerks (50's/35's)
12 Pull-ups
Time Cap: 10 Minutes
Time
"Wittman" [HERO]
7 Rounds For Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")
Time Cap: 30 Minutes
Reps
Post Workout Handstand Push-Up Progression
3 Sets
12 Dumbbell Z-Press
*Week 3: Day 2
Weight
Front Squat
On the 3:00 x 3 Sets:
2 Front Squats
* Start First Working Set at 82% & Build To Heavy
Rounds/Reps
"Swiftie"
AMRAP 8:
9-12-15-18...
Row Calories
Thrusters (95/65)
* Add 3 Reps Each Round