Time
"Lego Land"
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders
Time Cap: 22 Minutes
*REPEAT FROM 2/22/23
Weight
Bench Press
On the 3:00 x 3 Sets:
3 Bench Press
Start First Working Set at 80% & Build
Time
"Surfer on Acid"
3 Rounds For Time:
400 Meter Run
21 Burpees to 6" Target*
Time Cap: 12 Minutes
*6" From Arms Extended Overhead
Calories
"Tire Swing"
4 Rounds x AMRAP 5:
30 Kettlebell Swings (53/35)
30 Box Jump Overs (24"/20")
Max Calorie Bike
Rest 3 Minutes Between Rounds
Score: Lowest Round of Calories
See Notes for the Rx+ version.
Weight
Overhead Squat
On the 3:00 x 3 Sets:
3 Overhead Squats
Start First Working Set at 80% & Build
Time
"Empty Nester"
For Time:
1,000/900 Meter Row
50 Overhead Squats (45/35)
30 Toes to Bar
Time Cap: 15 Minutes
See Notes for the Rx+ version.
"Cornucopia"
On The Minute x 8
8/6 Calorie Bike
In Remaining Time: Max Burpees
Rest 2 Minutes
On The Minute x 8
8 Burpees
In Remaining Time: Max Calorie Row
Rest 2 Minutes
8/6 Calorie Row
In Remaining Time: Max Shuttle Runs
Rest 2 Minutes
On The Minute x 8
8 Shuttle Runs
In Remaining Time: Max Burpees
25' = 1 Shuttle Run
Calories
“Ride Or Die”
AMRAP 16:
Calorie Bike
Every 2:00 [Starting at 0:00]: Complete 10 Push-ups
Directly Into...
AMRAP 16:
Calorie Row
Every 2:00 [Starting at 16:00]: Complete 15 Air Squats
Score: Max Calories
Time
"Public Property"
5 Rounds For Time:
25/20 Calorie Bike
10 Hang Power Cleans (135/95)
10 Front Squats (135/95)
Time Cap: 25 Minutes
See Notes for the Rx+ version.
Weight
Power Snatch
On the 3:00 x 3 Sets:
1 Power Snatch
* Start First Working Set at 85% & Build To Heavy
Time
"Is Your Refrigerator Running?"
5 Rounds For Time:
200 Meter Run
15 Pull ups
Time Cap: 10 Minutes
See Notes for the Rx+ version.
Rounds/Reps
"Preventative Medicine"
AMRAP 14:
60 Wallballs (20/14)
50 Box Jumps (24"/20")
40 Burpees
30 Medicine Ball Box Step-ups
20 Toes to Bar
* Hold The Med-Ball Across The Chest
Completion
Post Workout Accessory Work
4 Sets For Quality:
24 V-Ups
16 Dumbbell Plank Rows (8 Each)
8 Dumbbell Bicep Curls
* Same Weight Across
* Rest As Needed Between Sets
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