In Gym
seven rounds: 30 seconds max strict ring dip --30 seconds rest-- 30 seconds max swing @ 55/35-lbs. --30 seconds rest-- 30 seconds max sit-up --30 seconds rest--
In Gym
three rounds for time: 20x dumbbell hang power clean @ 100/70-lbs. 20x dumbbell front squat 20x dumbbell push press 10x burpee box jump, 24/20" platform
In Gym
in teams of two, as many rounds as possible in 20 minutes: 200/150m row 7x deadlift @ 225/155-lbs. *Partners alternate rounds.
In Gym
3 sets; rest amply between sets: max strict pull-up *Begin each set every three minutes. then, as many rounds as possible in 13 minutes: 50x wall ball @ 20/14-lbs, 10/9-ft. target 40 x strict toes-to-bar max wall ball in remaining time
In Gym
five rounds for time: 20x single-arm devil's press @ 50/35-lbs. 30x dumbbell lunge* @ 50/35-lbs.
In Gym
bench press 3-3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 5 heavy shoulder press + 5-10 bent-over row *use the same barbell*
In Gym
for time*: 21-18-15-12 burpee chest-to-bar pull-up *After each round, complete 75x double under
In Gym
“Black Friday” for time: 50x air squat 30x deadlift @ 155/105-lbs. 20x push jerk 30x deadlift 40x front squat 30x deadlift 20x push jerk 50x air squat
In Gym
five rounds, every 90 seconds: *light-medium, technical weights* 2x overhead squat (from the rack) then, for time: 800m run --or-- 900m row 40x box jump, 24/20" platform 400m run --or-- 500m row 80x box jump
In Gym
as many rounds as possible in 15 minutes: 6x toes-to-bar 6x single-arm snatch @ 70/55-lbs. 12x pushup
In Gym
front squat 3-3-3-3-3-3 Begin each round every three minutes. then, two sets: 10x (1 ¼ front squat) @ 50% heaviest weight lifted 1-minute wall sit hold
In Gym
in teams of two, as many meters as possible in 40 minutes. *Every time partners switch, the “resting” partner completes 5x (burpee + pull-up) before resting.
In Gym
every minute, on-the-minute, for 21 minutes: minute 1: max dumbbell man makers @ 100/70-lbs. minute 2: 10x dumbbell thruster minute 3: rest
In Gym
as many repetitions as possible in 14 minutes: 30x toes-to-bar 30x box jump, 24/20" platform 15x strict handstand pushup 30x toes-to-bar 30x box jump max strict handstand pushup in remaining time
In Gym
for time: 21-15-9 front squat @ 135/95-lbs. lateral burpee then, take 10 minutes to build to a heavy front squat double for the day.
In Gym
snatch pull + power snatch @ light, warm-up weights 1-1-1-1-1 *Begin each round every 90 seconds. power snatch 2-2-2-2-2-2-2 *Begin each round every 2.5 minutes.
In Gym
as many rounds as possible in 20 minutes: 3x rope climb, 15-ft. 20x pushup 400m run --or-- 450m row
In Gym
four rounds for time: 21x wall ball @ 20/14-lbs., 10/9-ft. target 12x deadlift @ 275/185-lbs. then, three sets for quality: 5x strict weighted, bodyweight or assisted pull-up
In Gym
as many rounds as possible in 15 minutes: 10x hang power clean @ 95/65-lbs. 10x push jerk 10x strict ring dip
In Gym
for time: 80x single-arm snatch @ 50/35-lbs. 80x sit-up 80x lateral burpee (over dumbbell) 800m run --or- row
In Gym
back squat 3-3-3-3-3-3-3 Begin each round every 3.5 minutes. then, three sets for quality: 20x dumbbell bulgarian split squat (10 per side) into max rep weighted squat jump *stop at 20*
In Gym
bench press 5-5-5-5-5-5 *Begin each set every four minutes. Between each round, complete a 200-250m row. then, two rounds for quality: 10-15 pushup option (incline, regular, weighted)
In Gym
four three-minute rounds; rest one minute between rounds: 200m run 12x pull-up max thruster @ 95/65-lbs. in remaining time
In Gym
“Donny” for time: 21-15-9-9-15-21 deadlift @ 225/155-lbs. burpee
In Gym
for time; 21-18-15-12-9-6-3 toes-to-bar push press @ 115/75-lbs.
In Gym
Everything But The Bagel 2 as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup
In Gym
“Ice Spice” 21x burpee 15x hang power snatch @ 115/75-lbs. 9x overhead squat
In Gym
Rosemary Spice” as far as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up
In Gym
In Gym: “Cajun Seasoning” for time*: 1-2-3-4-5-4-3-2-1 ring muscle-up (or challenging pull-up + dip option) *After each round, run 200m
John D.
Member since 2023
Samantha E.
Member since 2023
