“ Slider ”
For Time
3 Rounds of
200m Run
10 Hang DB Clean And Jerks (Alternating)
10 Alternating Single Leg V-Ups
- Into -
2 Rounds of
400m Run
20 Hang DB Clean and Jerks (Alternating)
20 Russian Twists ( L + R = 1 )
- Into -
1 Round of
800m Run
40 DB Hang Clean and Jerks (Alternating)
40 Plank Pull Throughs ( L + R = 1 )
“ King Push ”
2 Rounds for Max Reps
AMRAP 2:
10 Burpees
20 Jump Squats
Max HSPU
- 1 Min Rest -
AMRAP 2:
10 Burpees
20 Jump Squats
Max HR Push-Ups
- 1 Min Rest -
AMRAP 2:
10 Burpees
20 Jump Squats
Max Push-Ups
- Rest 1 Min -
“ Polar “
For Time:
100-80-60-40-20 Lateral Hops
50-40-30-20-10 SA DB OH Lunges
* 200m Run After Each Round *
“ Shepherd’s Pie ”
AMRAP 15:
30 SA DB Hang Squat Cleans (15 R / 15 L)
15 Abmat Sit-Ups
30 SA DB Push Press (15 R / 15 L)
15 Burpee Kickbacks
“ Death By 10 Meters “
For As long as possible (20min Cap)
Max 10m Shuttle Sprints
Minute 1 = 1 Length
Minute 2 = 2 Lengths
Minute 3 = 3 Lengths
Minute 4 = 4 Lengths
* Continue to add 1 length every minute until you are unable to complete all of the required work within the minute. Each length will be 10 meters / 30 feet. *
“ Bargain Bin ”
25 Rounds For Time:
3 Sumo Deadlift High Pulls
5 Hand Release Push-Ups
7 Jump Squats
“ To And Fro “
For Time:
800m Run
40 Odd Object Thrusters
100 Double Unders
40 Odd Object Thrusters
800m Run
“ Green Eggs And Ham ”
For Time:
30 Burpees Over DB
30 Single Arm DB Swings (Eye Level) Right
60 Lateral Hops Over DB
30 Single Arm DB Swings (Eye Level) Left
60 Lateral Hops Over DB
30 DB Front Rack Step Back Lunges
60 Lateral Hops Over DB
30 DB Front Rack Lunges
30 Burpees Over DB
“ Roomba “
4 Rounds of:
AMRAP 4:
400m Run
Max SA Alternating Hang DB Squat Clean Thrusters
* Rest 2 Minutes Between Rounds *
“ Guac Is Extra “
For Time
1-2-3-4….10…4-3-2-1 of:
Burpees x 1
Abmat Sit-Ups x 2
Mountain Climbers x 3
“ Jacob’s Ladder “
AMRAP 14:
2-4-6-8-10…
DB Burpee
Plank Pull Through
DB Front Rack Lunge
* Continue to add 2 reps per round until time is up *
“ Swelter ”
For Time:
800m Run
10 Tuck Kick-Outs
10 Odd Object Squat Cleans
400m Run
20 Tuck Kick-Outs
20 Odd Object Squat Cleans
200m Run
30 Tuck Kick-Outs
30 Odd Object Squat Cleans
“ Gohan ”
10 RFT:
10 Alternating DB Snatches
20 Double Unders
“ Mercy ”
AMRAP 20:
200m Run
30 Alternating SA DB Hang Clean And Jerk
20 V-Ups
10 DB Facing Burpees
" Murph "
For Time:
1 Mile Run*
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition reps as needed*
“ Boogie Down ”
AMRAP 20:
15 Single Leg V-Ups
30 Butterfly Sit-Ups
:15 Side Plank (Each)
30 PVC Good Mornings
15 Supermans + :05 Hold
:30 Hollow Rocks
“ Chitty Chitty Bang Bang “
OTM x 24 (6 Rounds )
A) Max Reps of 1 Burpee + 3 DB Lateral Hop Overs
B) Max Reps of Single Arm Russian KBS
C) Max Parallel Complexes
D) Rest
* Parallel Complex = 1 Jump Squat + 2 Alternating Jumping Lunges *
“Checkers”
For Time
1200m Run
42 Single Arm DB Thrusters (21 Right / 21 Left)
800m Run
30 Single Arm DB Thrusters (15 Right / 15 Left)
400m Run
18 Single Arm DB Thrusters (9 Right / 9 Left)
* If you are using a barbell today the weight selection is 95/65 and rep schemes would be 35/25/15 *
“ Smurph ”
5 Rounds For Time:
400m Run
20 SDLHP (75/55 OR 53/35 KB)
25 Push-Ups
30 Abmat Sit-ups
“ The Air Up There “
5 Rounds of
AMRAP 2:
200m Run
- Max Reps
* Rest 1:00 Between Rounds *
Rounds 1-3-5 = Single Arm DB OHS
Rounds 2-4 = Single Arm OH Lunges
