Reps

Barbell Cycling Starter: Level 1

Score= Total reps

"Barbell Cycling Starter"
Every minute for 8 minutes: 

Minute 1: Max Barbell Thrusters for 20 seconds @ 95/65

Minute 2: Max Toes to Bars for 20 seconds

Minute 3: Max Power Snatches for 20 seconds @ 95/65

Minute 4: Max Burpees to Target for 20 seconds 6 inches

Minute 5: Max Hang Squat Cleans for 20 seconds @ 95/65

Minute 6: Max Toes to Bars for 20 seconds

Minute 7: Max Power Clean and Jerks for 20 seconds @ 95/65

Minute 8: Max Burpees to Target for 20 seconds 6 inches

Reps

Bario: Level 1

2:30 on  /  :90 off for 4 Rounds: 

10 deadlifts @ 135/95lb
10 hang power cleans @ 135/95lb
10 front squats @ 135/95lb

Max bar facing burpees in remaining time

Score= Total Burpees 

Reps

Bario: Level 2

2:30 on / :90 off for 4 Rounds: 

10 deadlift 95/65lb
10 hang power clean 95/65lb
10 front squat 95/65lb

max bar facing burpees in remaining time

Score= Total Burpees

Skill Work

Every :90 x 4 Sets

Every 90 seconds for 12 minutes (4 rounds):

Odd Rounds: 
3-5 Lean away strict pull-ups

Even Rounds: 
3-5 Eccentric Handstand Push-Ups

NOTES: - Lean away pull-ups: 3 sec lowering 

SHSPU Negatives: 3 sec neg (kick down between reps) 

Scaled: Use a band on pull up and use a riser for SHSPU or perform Box Pike SHSPU Negatives

Time

Bookends: Level 1

For Time:

800 meter Run
10 Wall Walks
25 Chest-to-Bar Pull-Ups
400 meter Run
20 Strict Handstand Push-Ups
800 meter Run

Time Cap: 20 minutes

*if shspu take longer than 2 min, finish remaining reps w/ kipping

Time

Bookends: Level 2

For Time: 

800m run
10 scaled wall walks 
25 chin over bar pull ups
400m run
20 kipping HSPU
800 run

Time Cap: 20 

Scaled WW= as high close to the wall as you can get while staying under control

Time

Bookends: Level 3

For time:

600m run
10 inch worms
25 ring row
200m run
20 Hand release push ups
600 run

Time Cap: 20

Weight

Clean Complex

Every 2 minutes, for 12 minutes (6 sets):

Clean + Front Squat + Jerk

*Cleans can be done as power or squat

Start at 70% or RPE7 and build on feel for the day

Rounds/Reps

Mamba Mentality: Level 1

As Many Rounds and Reps as possible in 12 minutes:

8 Overhead Squats @ 95/65 lbs

24 Double-Unders

8 Barbell Overhead Reverse Lunge Steps @ 95/65 lbs

24 Double-Unders

Score= Rounds and Reps

Rounds/Reps

Mamba Mentality: Level 2

As Many Rounds and Reps as possible in 12 minutes:

8 Front Squats @ 95/65 lbs

24 Single-Unders

8 Barbell Front Rack Lunge Steps @ 95/65 lbs

24 Single-Unders

Score= Rounds and Reps

No Score

Zone 2 Work

Zone 2 + speed work:

10 min Echo Bike at zone 2 (talking pace)

+

15 sec downhill row sprint

rest 1:15

10 sec Echo Bike sprint

rest 1:20

x 5

+

10 min row at zone 2

*Downhill row sprint = 45lb plates under back of rower

Weight

Strength

Every :75 for 5 Sets:

1 Power Snatch + 1 Hang Power Snatch

*starting around 70-75% 1RM PS - increase load each set based on quality technique.

*Only unbroken if you feel confident in the movement and form. Otherwise drop & reset between each.

Reps

Rinse & Repeat: Level 1

4 sets:

2 minute window to complete:

50 double unders

10 deadlifts @ 225/155lb

Max bar facing burpees in remaining time

--rest 1 minute--

x 4 sets

*Each round score= total burpees

Reps

Rinse & Repeat: Level 2

2 minute window to complete:

65 Single unders

10 Deadlift - (185/125lb)

Max bar facing burpees in remaining time (step over allowed)

rest 1 min

x 4 sets

*Each round scored for total burpees

Skill Work

Bar Muscle Up

Beginner:

EMOM x12:

Mins 1-3: 1.1.1 Jump to pike

Mins 4-6: 1.1.1 Jump to pike to patient arch

Mins 7-9: 1 top to bottom into the toe rise for quality

Mins 10-12: 2 negative pull ups on 6 count (band or weight as needed)

Intermediate:

EMOMx12

Mins 1-3: 1.1.1 Jump to pike to patient arch

Mins 4-6: 1.1.1 Jumping Box BMU

Mins 7-9: 2 top to bottom reps into the hip drive + press down for quality

Mins 9-12: 2-3 single bar muscle ups OR 2 negative bar muscle ups

Advanced:

EMOMx12

Mins 1-3: 1.1.1 Jump to pike to patient arch

Min 4-6: 2 top to bottom reps into the hip drive + press down for quality

Min 7-12: 3-5 burpee bar muscle ups

Rounds/Reps

Rigged: Level 1

14 minute AMRAP:

2 rounds:

16 toes to bar

16 Dual DB farmers lunges @ 50/35lb

---

2 rounds

8 bar muscle ups

16 Dual DB front rack lunges @ 50/35lb

Rounds/Reps

Rigged: Level 2

14 minute AMRAP

2 rounds:

16 Kipping Knees to Chest

16 two DB farmers lunges - 35/25lb

---

2 rounds

8 Burpee to Jumping Pull up

16 Dual DB front rack lunges - 35/25lb

*See athlete notes for Level 3 Options

Weight

Build to a heavy 4

1 x 4

In 15 Minutes: 
Build to a heavy set of 4 front squats 

Score = Heaviest Successful Set

Suggested Build Up: 
2 sets x 6-8 reps w/ empty bar
2 set x 4-6 reps 50-60%
2 sets x 4 reps 60-65%

Remainder of time build up to final set

Rounds/Reps

"Rise Up": Level 1

AMRAP 8: 

6 Clean & Jerks (135/95)
18 Wall Balls (20/14)

Score= rounds & reps 

Masters Weight: (115/80)

Rounds/Reps

"Rise Up": Level 2

AMRAP 8: 

18 Single Arm Dumbbell Power Cleans @ 50/35 lbs
18 Wall Ball Shots 10/9 feet @ 20/14 lbs

Score= Rounds & Reps 

No Score

Cash Out

100 Foot Duck Walk

*Accumulate 100ft for quality with breaks as needed

Rounds/Reps

“Double Trouble”

AMRAP 15:

30/24 Calorie Row

15 Alternating Single Dumbbell Devil's Press

Rest 1 Minutes

AMRAP 3:

Max Double Unders

Rest 1 Minutes

AMRAP 15

30/24 Calorie Bike

15 Alternating Single Dumbbell Box Step-Ups (24"/20")

Dumbbell: (50/35)

Time

"Highball"

5 Rounds For Time:

25/20 Calorie Bike

50-40-30-20-10 Wallballs (20/14)

3 Rope Climbs

Time Cap: 22 Minutes

See Notes for the Rx+ version.

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.