Weight

Clean

On the 3:00 x 3 Sets:

1 Clean

*Start First Working Set at 85% & Build

Time

"Joker"

For Time:

1-10 Toes to Bar

10-1 Deadlifts (225/155)

Time Cap: 10 Minutes

Time

"Cardio Leg Sandwich"

4 Rounds For Time:

500/450m Row

20 Goblet Reverse Lunges (50/35)

20 Shuttle Runs (25ft Down & Back = 1 Rep)

Rest 3:00 Between Rounds

Time Cap: 30 Minutes

Completion

Optional Gymnastics Progression

4 Sets For Quality

Scaled:

5 Unassisted Kipping Pull-Ups (or 8-10 Band Assisted Kipping Pull-Ups With A Smaller Band)

Rx:

5 Band Assisted Bar Muscle-Ups

Rx+:

Max Bar Muscle-Ups

*Week 3

*See Notes for exercise demonstrations and instructions.

Weight

Bench Press

On the 3:00 x 3 Sets:

1 Bench Press

*Start First Working Set at 85% & Build

Reps

"3-2 Zone"

AMRAP 3:

20 Burpee Pull-ups

Max Single Dumbbell Clean & Jerks

Rest 2 Minutes

AMRAP 3:

20 Single Dumbbell Clean & Jerks

Max Burpee Pull-ups

Dumbbell: (70/50)

See Notes for the Rx+ version.

Time

"Uneasy"

3 Rounds For Time:

30-20-10 Front Squats

600 Meter Run

90 Double Unders

Round 1 | (95/65)

Round 2 | (115/85)

Round 3 | (135/95)

*Athletes must change weights themselves.

Time Cap: 30 Minutes

See Notes for the Rx+ version.

Weight

Overhead Squat

On the 3:00 x 3 Sets:

1 Overhead Squat

*Start First Working Set at 85% & Build

Rounds/Reps

"Shadowbox"

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24"/20")

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24"/20")

...

Add 1 Barbell Rep Each Round

Barbell: (115/85)

See Notes for the Rx+ version.

Time

“All Aboard”

5 Rounds For Time:

15 Burpee Broad Jumps

15/12 Calorie Row

30 Alternating Step Back Lunges

Rest 2:00

Time Cap 30:00

*For burpee broad jumps, jump one direction then turn and jump back the other way.

Weight

Clean

On the 3:00 x 3 Sets:

2 Cleans

*Start First Working Set at 82% & Build

Reps

"Optimus Power"

AMRAP 7:

Wallballs (20/14)

On the Minute [Starting at 1:00]:

3 Power Cleans (185/125)

See Notes for the Rx+ version.

Time

"Wildcard"

For Time:

120/90 Calorie Echo Bike

2,000/1,800 Meter Row

100 Dumbbell Snatches (50/35)

Performed As Intervals:

2 Minute Work

1 Minute Rest

Time Cap: 38 Minutes

See Notes for the Rx+ version.

Completion

Optional Gymnastics Progression

On The 2:00 x 5 Rounds

Scaled:

10-15 Band Assisted Kipping Pull-Ups

Rx:

5-8 Consecutive Box Assisted Bar Muscle-Ups

Rx+:

4-6 Unbroken Bar Muscle-Ups

*Week 3

*See Notes for exercise demonstrations and instructions.

Weight

Bench Press

On the 3:00 x 3 Sets:

2 Bench Press

*Start First Working Set at 82% & Build

Rounds/Reps

"Hipster"

AMRAP 8:

20 Box Jumps (24"/20")

20 Thrusters (75/55)

Time

‍"Hold Your Horses"

For Time:

Buy In: 1 Mile Run

Directly Into...

4 Rounds:

8 Deadlifts (275/185)

40 Sit-ups

Directly Into...

Cash Out: 1 Mile Run

Time Cap: 30 Minutes

See Notes for the Rx+ version.

Weather Pending Modifications:

1 Mile Run = (120/90 Calorie Echo Bike)

Weight

Overhead Squat

On the 3:00 x 3 Sets:

2 Overhead Squats

*Start First Working Set at 82% & Build

Time

“Hector Tirado Jr.” [HERO]

For Time:

10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65)

1-2-3-4-5-6-7-8-9-10 Pull-Ups

Time Cap: 15 Minutes

See Notes for the Rx+ version.

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