Reps

Two Thirds

2 Min on / 1 Min off x 9 sets alternating:

Set 1: 16/14 cal Echo Bike + max Russian Kettlebell Swings 

Set 2: 25/20 cal Row + max distance KB farmers carry @ 53/35lb 

Set 3: 200 meter Run + max rep Burpees

Score = Total Reps per set (9 sets = 9 scores)
*25 ft. = 1 rep of FC

Comment Only

Skill Work

Every 2:30 x 6 Sets: 

Level 1: 6-8 Negative Pull Ups 
Level 2: 6-8 Kipping Butterfly Pull Ups
Level 3: 4-6 Banded or Box BMU 
Level 4: 4-6 Bar or Ring MU

*See notes for Level / Stimulus description

Rounds/Reps

Murph Is Coming

AMRAP 20: 

400 meter run 
20 air squats 
15 push ups 
10 pull ups 

Score = Rounds & Reps 
RX+: Vested; 20 Alternating Pistol Squats 

Weight

Strength

Every 3 min x 4 Sets: 

3 Front Squats 
3 Back Squats 

All Sets done @ 75-80% of 1 RM Front Squat 

*Start with the Front Squats, and then re rack the bar before transitioning to Back Squats. There is no rest time between the 2 movements, besides the time it takes to re rack. 

Time

Building Blocks

Every 5 minutes for 20 minutes (4 rounds):

Row 30/24 calories
7 Power Clean and Jerks @ 155/105 lbs

*focusing on getting faster with each set

Time cap: 3 minutes per set,
Each round scored for time 

Top scores: 2:15 first set, getting progressively quicker
Minimum Goal: 1st set should be done in under 2:45 then get progressively quicker

Masters RX: 135/95 

Rounds/Reps

Isolation Stations

20 min AMRAP with partner:

2 rounds:
P1: 250/200m Row while P2: Hang from bar
P2: 250/200m Row while P1: Hang from bar
---
2 rounds
P1: 15 CTB pull ups while P2: HS hold on Wall
P2: 15 CTB pull ups while P1: HS hold on Wall
---
2 rounds
P1: 5 Wall walks while P2: Front Plank hold
P2: 5 Wall walks while P1: Front Plank hold

Score = Rounds & Reps

Completion

Strength

Lower Intensity Strength

Every 2:30, for 7:30 (3 sets):
8-10 Single Leg Feet Elevated Glute Bridges
*8-10/side every set

Weight

Strength

Every 3 minutes, for 9 minutes (3 sets):
5 Deadlifts

*build to a tough 5 reps in 3 full working sets, at 8/10 RPE - leaving 20-30lbs in the tank.

*TnG or drop & reset allowed but a max of 3 seconds reset between each rep.

Time

Stay In Your Lane

3 rounds for time:

10 shuttle runs (25ft down & back= 1)
10 single arm DB hang clean and jerks @ 50/35lb - RIGHT
25ft single DB suitcase walking lunges @ 50/35lb - RIGHT
10 shuttle runs (2x25ft)
10 single arm DB hang clean and jerk @ 50/35lb - LEFT
25ft single DB suitcase walking lunges @ 50/35lb - LEFT

Cap: 16 Min

Rounds/Reps

Endure

30 min AMRAP:

1500/1200m Echo Bike
15 Box jump overs (step down) 24/20in
15 V-ups
10 Strict pull ups
--rest 1 min after each round--

Score= Rounds & Reps 
*1 rep for every 100m bike

Time

Flextra Credit

2 Rounds for Time:

50 Banded Bicep Curls
50 Banded Standing Tricep Extensions 

Reps

Ascension

6 sets:
2 min ON / 1 min OFF:
1,2,3,4,5,6, etc...
Lateral Burpees over Bar
Wall balls @ 20/14lbs 
Power Snatches @ 95/65lb

Score= Total Reps 

Weight

Post Metcon Strength

Every 2 minutes for 12 minutes (3 rounds):

Odd Rounds: 6-8 Alternating Front-Racked Barbell Reverse Lunges
Even Rounds: 8-10 Single leg, single DB RDLs

Reps

Strength

On a 15 Minute Running Clock

Part A: Max Barbell Bench Presses @ 75%

*In 10 Minutes: Build up to your 75%, 
then perform 1 Big unbroken set, stopping 1 rep before failure or right when you start to grind

Score = Total Reps in unbroken set 

Part B: 

@ 12 Min Mark:
40 Supinated Inverted Chest To Bar Rows

*Goal = Quick / intense, 3 min time Cap so shoot for 3-4 sets max (see video for demo)

Rounds/Reps

Unlucky

AMRAP 13: 

Row 50/40 calories
50 Toes to Bars
50 Handstand Push-Ups

Score = Rounds & Reps 


Level 2:
40/32 cal row
30 hanging knee raises or V Ups
30 Dual DB push press 

Weight

Strength

Every 90 seconds for 9 minutes (6 rounds):

1 Hang Snatch
2 Overhead Squats

*Build to 80% 1RM Snatch - Start around 60% 1RM Snatch & add weight each set as form allows
*Any style on hang snatch

Time

Tooth Thirty

For Time:

100 Double-Unders
30 Squat Cleans @ 155/105 lbs
100 Double-Unders

Time Cap: 10 minutes

Level 2:
100 single unders
30 squat clean 115/80lb 
100 single unders

Weight

Sunday Funday

EMOM 30:

1: 14 Renegade Rows 
2: 14 Burpees over DB
3: 100 meter Dual DB Farmer's Carry
4: 200 meter Run 
5: Rest 

Completion

Core Cash Out

:30 on / :30 off for 3 Rounds: 

- Russian Twists
- Bicycles
- Tuck Ups

Time

Alternate

For Time, with a partner: 

800m Run Buy In (together) 

4 Rounds: 
60/48 cal Echo Bike - switching every 15/12 cal
40 Alternating DB snatches @ 50/35lb - switching every 10 reps
30 total HSPU *Switch as desired

800m Cash Out 

Time Cap: 30 

Weight

Strength

On a running clock: 

Part A: 
In 10 Min: establish 1 Split Jerk @ Max Load

Part B: 
@ 12 Min Mark, complete 1 unbroken set of Max Shoulder to Overheads @ 60% of Part A weight 

Reps

Midline Madness

:90 on / :30 off x 5 Sets: 

10 bar facing burpees
Max rep thrusters in remaining time

Score = Total Thrusters / rounds

RX Thruster Weights:
Sets 1&2: 95/65
Sets 3&4: 115/80
Set 5: 135/95

Rounds/Reps

Deuces Are Wild

AMRAP 22:

Run 400 meters
Forearm Front Plank for 1 minute
20 Suitcase Dumbbell Box Step Ups 24/20 inches @ 50/35 lbs

Score = Rounds & Reps

Weight

Flextra Credit

Every 2 minutes for 8 minutes (2 rounds):

Min 1-2: 
12 / side Dumbbell Concentration Curls
Minutes 3-4: 
12 / side Single Arm Overhead Dumbbell Tricep extensions

Weight

Strength

EMOM 3: 
5 TNG Power Cleans @ 65-70%

- Rest 1 

EMOM 3: 
3 TNG Power Cleans @ 75-80%

- Rest 1

EMOM 3:
1 Power Clean @ 85+%

Time

Baker's Dozen: Level 1

5 Rounds for Time:

50 Double-Unders
13 Chest-to-Bar Pull-Ups
13 Deadlifts @ 225/155 lbs

Rest :90 seconds between each round

Time Cap: 18:30

Time

Baker's Dozen: Level 2

5 Rounds For Time: 

50 single unders
13 Pull Ups 
13 deadlift 155/105lb 

rest 90 sec b/w sets

Rounds/Reps

Primer

AMRAP 10:

200m Run 
:10 Hollow Hold directly into 10 Alt. V Ups 
3 Wall Walks 

Score = Rounds & Reps 

Time

Pump It Up

For Time:

Row 40/32 calories
10 Hand Release Push-Ups
10 AbMat Sit-Ups

Row 40/32 calories
20 Hand Release Push-Ups
20 AbMat Sit-Ups

Row 40/32 calories
30 Hand Release Push-Ups
30 AbMat Sit-Ups

Row 40/32 calories
40 Hand Release Push-Ups
40 AbMat Sit-Ups

Row 40/32 calories

Time Cap: 25 minutes

Weight

Strength

1 x 2

Within 12 minutes:

Establish a heavy set of 2 Back Squat 

Rounds/Reps

Quad City: Level 1

AMRAP 12: 

2 Bar Muscle-Ups
4 Hang Squat Cleans @ 115/80 lbs
8 Front-Racked Barbell Lunges @ 115/80 lbs

Score = Rounds & Reps

Rounds/Reps

Quad City: Level 2

12 min AMRAP: 

4 strict pull ups
4 hang squat clean 95/65lb 
8 alternating front rack lunge steps

Score= Rounds & Reps

Level 3 (If you can't lunge):
4 Strict Pull Ups 
4 Hang Power Cleans 
4 Front Squats 

Murph Prep Sunday

AMRAP 12: 
1000m Run Buy in; directly into: 
Max rounds Cindy **

- Rest 5 Min - 

**x rounds of Cindy
Cash out: 1000m Run

Time Cap: 30 Min 

Rounds/Reps

Fast & Furious

AMRAP 20:

20 Shoulder to Overheads @ 50/35 lbs
15 Box Jump Overs 24/20 inches
10 Single Dumbbell Box Step Ups 24/20 inches @ 50/35 lbs

Score= Rounds & Reps

Strength

Every 90 seconds for 9 minutes (3 rounds):

Minutes 0:00 – 1:30-
Max Chin ups for 1 unbroken set (supinated grip strict pull up)

Minutes 1:30 – 3:00
1 Rope Climb with Legless Descent

Gymnastics Work

Every 2 Min x 6 Sets: 

Level 1: 50 foot Handstand Walk 
Level 2: 8-12 Strict Handstand Push Ups
Level 3: 8-12 Kipping HSPU
Level 4: 8-12 DB Z Press 

Time

Bars

For Time:

20 Toes to Bars
30 Hang Power Cleans @ 155/105 lbs
20 Toes to Bars
30 Front Squats @ 155/105 lbs
20 Toes to Bars

Time Cap: 12 minutes

Time

Palindrome: Level 1

For time:
20 CTB pull up buy in
---
40-30-20-10 Calorie row
10-20-30-40 Burpee to 6in target
---
20 CTB pull up cash out

Time Cap: 20 Min

*women row 32/24/16/8 cals on rower

Time

Palindrome: Level 2

For time:
20 pull up buy in
---
32-24-16-8 Calorie row
8-16-24-32 Burpee to 6in target
---
20 pull up cash out

Time Cap: 20 Min

Completion

Cashout

3 alternating sets of:

12-15 Tall Kneeling Dumbbell Lateral Raises

Rest 30 seconds

12-15 Banded Pull Aparts
*thumbs up

Rest 30 seconds

Supinated Grip Passive Hang for 30 seconds
*feet supported if needed

Rest 30 seconds