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In Gym
deadlift 7-7-7-7-7+ Begin each round every three minutes. then, three rounds for quality: 1-minute plank hold option 20-40x hollow rock
In Gym
as many rounds as possible in 10 minutes: 5x pull-up 10x pushup 15x air squat then, shoulder press 7-7-7-7-7+ Begin each round every 2.5 minutes.
In Gym
In Gym: as many rounds as possible in 15 minutes: 100m single-arm farmer's carry @ 70/50-lbs. 7x single-arm dumbbell hang power clean, right 7x single-arm dumbbell push jerk, right 7x single-arm dumbbell hang power clean, left 7x single-arm dumbbell push jerk, left
In Gym
back squat 7-7-7-7-7+ then, three rounds for time: 10x front squat @ ~50% heaviest back squat weight from above (pulled from the floor) 20x lunge jump
In Gym
bench press 10-7-5-5-5-5-5 Begin each round every 3 minutes. then, three rounds for quality: 20x single-arm dumbbell shoulder press (10 per side) 10x dumbbell tricep extension 10x dumbbell curl
In Gym
in teams of two, as many rounds as possible in 20 minutes: 200x double under --or-- single under 100x swing @ 55/35-lbs. 50x single-arm devil's press @ 55/35-lbs. *One partner works at a time.
In Gym
four rounds for time: 16x front squat @ 135/95-lbs. 16x toes-to-bar
In Gym
as many repetitions as possible: 2 minutes: max calorie row 2 minutes: push press @ 95/65-lbs. --2-minute rest-- 2 minutes: max calorie row 2 minutes: push press @ 115/75-lbs. --2 minute rest-- 2 minutes: max calorie row 2 minutes: push press @ 135/95-lbs.
In Gym
In teams of two, as many rounds as possible in 20 minutes, accumulating rounds of the AMRAP and runs. Partners alternate rounds of the AMRAP and runs. P1: 200m shuttle run P2: 6x dumbbell hang power clean @ 100/70-lbs. + 6x dumbbell lunge + 6x strict pull-up *This workout is scored by the total number of rounds of the AMRAP completed.
In Gym
for time: 5x wall climb 50x box jump, 24/20" platform 5x wall climb 50x wall ball @ 24/20" platform 5x wall climb 50x burpee 5x wall climb
In Gym
on a 14-minute clock: 400m run + in remaining time, as many rounds as possible* 3-6-9-12-15… deadlift @ 185/125-lbs. pushup *Continue adding three additional reps each round.
In Gym
five rounds for time: 50x air squat 500/450m row 100m farmer's carry @ 100/70-lbs.
In Gym
every minute, on-the-minute, for 12 minutes: 2x power clean then, five 45-second rounds, rest 45 seconds between rounds: 1-3 rope climb option* *options include rope climbs, legless rope climbs, L-sit rope climbs, pull-up bar wrap practice, strict pull-ups.
In Gym
on a 10-minute running clock: 250x double under 50x chest-to-bar pull-up max thruster @ 155/105-lbs. in remaining time.
In Gym
shoulder press 5-5-5-5-5 Begin each round every 2.5 minutes. then, four rounds, each for time, rest one minute between rounds: 400m run 25-ft. handstand walk --or-- 5x wall climb
In Gym
in teams of two, six rounds for time: 21x wall ball @ 20/14-lbs. 15x toes-to-bar 9x power snatch @ 135/95-lbs. *One partner works at a time.
In Gym
In Gym: front squat 7-5-3-3-3-3-3 Begin each round every 3.5 minutes. After each round, complete a 200m med ball run.
In Gym
every minute, on-the-minute, for 10 minutes: even minutes: 5x strict ring dip option (assisted, bodyweight, weighted) odd minutes: 5x strict pull-up option (assisted, bodyweight, weighted) then, as many rounds as possible in 10 minutes*: 1x box jump over 1x burpee *Add 1 additional repetition to each movement each round. At Home: every minute, on-the-minute, for 10 minutes: even minutes: 5-10x strict dip option odd minutes: 5-10x strict pull-up option then, as many rounds as possible in 10 minutes: 2x lunge 1x burpee *Add 2 additional lunges and 1 additional burpee each round.
In Gym
five rounds for time: 8x single-arm dumbbell push press, right arm @ 50/35-lbs. 8x single-arm overhead lunge, right arm 8x single-arm dumbbell push press, left arm 8x single-arm overhead lunge, left arm
In Gym
deadlift 3-3-3-3-3-3-3 Begin each round every 3 minutes. then, as many repetitions as possible in six minutes: 10x hollow rock 10x v-up 10x good morning @ light weight
In Gym
Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x air squat
In Gym
In Gym: split jerk 2-2-2-2-2-2-2 Begin each round every 2.5 minutes. then, practice handstands for 10 minutes. At Home: 8 rounds, every 90 seconds: (2x push press + 2-4 push jerk) --or-- (6 pushup + 6-8x staggered grip pushup)
In Gym
In Gym: five sets, begin once every 90 seconds, for technique: 1 power clean + 1 hang squat clean + 1 squat clean *These are technical weights and should not go above 75% 1 rep max. as many rounds as possible in 10 minutes: 10x single-arm snatch @ 70/50-lbs. 10x box jump, 30/24" platform At Home: as many rounds as possible in 10 minutes: 10x object single-arm snatch --or-- superman 10x star jump
In Gym
In Gym: for time: 10-8-6-4-2 ring muscle-up --or-- 2x pull-up option *After each round, run 400m At Home: for time: 20-16-12-8-4 challenging pull-up option strict dip option *After each round, run 400m --or-- 35x walking lunge
In Gym
In Gym: for time: 50x burpee 50x bear complex @ 135/95-lbs. At Home: for time: 50x burpee 50x object bear complex --or-- ([50x sit-up + max vertical jump] + 50x squat jump}
In Gym
In Gym: bench press 7-5-3-3-3-3-3 Begin each round every three minutes. then, as many rounds as possible in 8 minutes: 12x gorilla row @ 70/55-lbs. 12x strict static dip (on boxes) At Home: alternating double tabata: wide-grip pushup rotational sit-up then, as many rounds as possible in 8 minutes: 12x object gorilla row --or-- 12x plank up down 12x dip option
In Gym
In Gym: in teams of two, four rounds for time: 60x walking lunge 45x swing @ 55/35-lbs. 30x goblet squat 20x single-arm devil's press *One athlete works at a time. At Home: four rounds for time: 30x walking lunge 20x object swing --or-- superman 15x goblet squat --or-- 30x air squat 10x single-arm devil's press --or-- MPH-standard burpee --rest one minute between rounds--
In Gym
In Gym: for time: 1 mile run + five rounds: 15x toes-to-bar 15x box jump, 24/20" platform + 1 mile run At Home: for time: 1 mile run --or-- (20x no pushup burpee + 100x jumping jack + 20x no pushup burpee) + five rounds: 15x virtual toes-to-bar 15x squat jump + 1 mile run --or-- (20x no pushup burpee + 100x jumping jack + 20x no pushup burpee)
In Gym
In Gym: 12 rounds, every 90 seconds: 3x overhead squat then, 3 sets for quality: 1-minute wall sit 10 per side: single-leg romanian deadlift At Home: 12 rounds, every 90 seconds: 3-8x heavy thruster --or-- 5-10x 2-pushup burpee
John D.
Member since 2023
Samantha E.
Member since 2023
