In Gym
75x double under 400m run 30x toes-to-bar 400m run 10x wall climb 400m run 30x toes-to-bar 400m run 75x double under
In Gym
“Quinnnnn” two rounds for time: 25x wall ball @ 20/14-lbs. 15x deadlift @ 275/185-lbs. 25x wall ball 20x ring dip
In Gym
shoulder press 5-5-5-5-5 Begin each round every three minutes. then, 10 rounds for max repetitions: 20 seconds: max single-arm dumbbell push press @ 70/50-lbs. (alternate hands every other round) --rest 10 seconds-- 20 seconds: max L-sit hold --rest 10 seconds--
In Gym
in teams of two, for time*: 42x hang power clean @ 155/105-lbs. 42-calorie row 30x hang power clean 30-calorie row 18x hang power clean 18-calorie row 42x box jump, 24/20" platform 42-calorie row 30x box jump 30-calorie row 18x box jump 18-cal row *One partner works at a time in entire workout.
In Gym
10 rounds for time: 100m run 2x wall climb then, two rounds for quality: 10x toes-over-pole 20x hollow rock 30x opposite arm and leg touch
In Gym
back squat 8-8-8-8-8 Begin each round every 4 minutes. then, 10 minutes of handstand practice: Level 1: practice kicking up into a handstand Level 2: 4x 30-second handstand holds, practicing pulling off the wall Level 3: 4x 30-second freestanding kick-ups holds (assisted or unassisted), press to handstand
In Gym
for time: 2.5k row --or-- machine distance 30x dumbbell hang power clean @ 100/70-lbs. 200m farmer's carry @ 100/70-lbs. 1.5k row --or-- machine distance 20x dumbbell hang power clean 100m farmer's carry 500m row --or-- machine distance 10x dumbbell hang power clean 50m farmer's carry 250m row
In Gym
“Quarter Gone Bad” five rounds for max reps: 15 seconds: max thruster @ 135/95-lbs. --rest 45 seconds-- 15 seconds: max weighted pull-up @ 45/30-lbs. --rest 45 seconds-- 15 seconds: max burpee --rest 45 seconds--
In Gym
“Chipper Diane” for time: 45x deadlift @ 225/155-lbs. 45x handstand pushup
In Gym
five rounds for time: 400m run 15x dumbbell front squat @ 100/70-lbs. 2x legless rope climb --or-- 3 rope climb
In Gym
26.1
In Gym
every minute, on-the-minute, for 20 minutes: 1 heavy power clean and 2 jerk
In Gym
three rounds for time: 50x double under 25x burpee 50x double under 20x pull-up
In Gym
for time: 75/60 machine calorie 50x weighted sit-up @ 30/25-lbs. 75/60 machine calorie 50x rotational sit-up 75/60 machine calorie 50x sit-up
In Gym
“Bugaboo 2: Revenge of Bugaboo” for time: 100x thruster @ 95/65-lbs. *There is a 12-minute time limit on this workout. then, build up to a heavy 2 rep max thruster (from the rack) *This begins at the 12-minute mark.
In Gym
as many rounds as possible in 15 minutes: 8x single-arm devil's press @ 40/25-lbs. 25-ft. handstand walk --or-- 3x wall climb 12x lunge
In Gym
five four-minute rounds; rest exactly one minute between rounds: 20x box jump, 24/20" platform 10x strict ring dip max machine calorie row in remaining time
In Gym
five rounds; begin every 2 minutes: 3-5x L-sit pull-up option (assisted, bodyweight, weighted) then, for time: 40x thruster @ 95/65-lbs. 25x toes-to-bar 20x thruster 20x toes-to-bar 10x thruster 15x toes-to-bar
In Gym
for time: 100-80-60-40-20: double under 20-16-12-8-4: sumo deadlift high-pull @ 95/65-lbs. *After each round, run 200m
In Gym
every minute, on-the-minute, for 20 minutes: odd minutes: 2 thruster + 4 front squat (heavy) even minutes: max burpee
In Gym
bench press 3-3-3-3-3-3-3 *Begin each round every 3 minutes. then, three sets for quality: 8-12 heavy pendlay row *After each set, complete 20 v-ups --or-- pike-ups
In Gym
“Be Like Mike” two rounds for time: 16x hang squat snatch @ ½ bodyweight 19x chest-to-bar pull-up 90x dumbbell front rack walking lunge @ 45/35-lb db. (hold anywhere on the shoulders or above)
In Gym
10 rounds, each for time; rest amply between rounds: 250m row *This workout is scored by the fastest and the slowest times.
In Gym
in teams of two, three rounds for time: 30x toes-to-bar *non-working partner holds a handstand* 45x wall ball @ 20/14-lbs., 10/9-ft. target *non-working partner holds a hang on pull-up bar* 60x medicine ball overhead lunge *non-working partner holds a side plank*
In Gym
power snatch 2-2-2-2-2 Begin every 90 seconds. Light-medium, technical weights. power clean 2-2-2-2-2-2-2 Begin each round every 2.5 minutes. Heavy weights.
In Gym
as many rounds as possible in 15 minutes: 5, 7, 9…x thruster @ 95/65-lbs. 5, 7, 9…x machine calorie *Continue adding an additional two reps each consecutive round. then, take 10 minutes to build up to a heavy shoulder-to-overhead for the day.
In Gym
five rounds for time: 20x step-up @ 50/35-lbs., 24/20" platform 20x rotational sit-up 20x burpee