010120 Workout (Time) Cardio
For Time
2000m Row
2 Minutes Rest
20 Squat Cleans (135#/95#)
20 Box Jumps (24/20)
20 Overhead Walking Lunges (45#/25# plate)
20 Box Jumps (24/20)
20 Squat Cleans (135#/95#)
2 Minutes Rest
2000m Row | | 0% |  | |  | 0% |
|
010220 workout (Reps) Cardio,Strength
Strength/Skill
ON A 15:00 RUNNING CLOCK...
5x5 Bench
Build
Workout
EMOM x 15 MINUTES
MIN 1 - MAX Push-Ups
MIN 2 - 15/12Cal Bike
MIN 3 - MAX Toes to Bar | | 0% | | | | 0% |
|
010320 Workout (Time) Cardio,Skill,Strength
Strength/Skill
ON A 25:00 Clock
15x1 Clean & Jerk
Build
(Score is Weight)
Workout
3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead
(Score is Time) | | 0% | | | | 0% |
|
010620 Workout (Time) Cardio,Strength
Strength/Skill
EXTENDED WARM-UP
3-3-3-3-3-3
Tempo Deadlift (30x1)*
*Goal is to build from light to moderate-heavy
Workout
FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*
*After Every Set Complete...
8 Handstand Push-ups
16 Plate Ground to Overhead (45/25)|(25/15) | | 0% | | | | 0% |
|
010720 Workout (Time) Cardio
Workout
4 SETS
2:00 Max Cal Bike
1:00 Double Under
1:00 KB Goblet Lunges
-2:00 Rest b/t Sets-
(Score is Reps)
'TABATA'
TABATA 1 - Planks
-Rest 1:00-
TABATA 2 - Superman
*Complete all 8 Rounds of T1 then transition to T2. | | 0% | | | | 0% |
|
010820 Workout (Time) Cardio,Strength
Strength/Skill
SKILL
EMOM x 10 MINUTES
MIN 1 -- 4 Thrusters (Building)*
MIN 2 -- :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
(Score is Weight)
Workout
BENCHMARK WORKOUT
'FRAN'
FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Pull-Up | | 0% | | | | 0% |
|
010920 Workout (Time) Cardio,Strength
Strength/Skill
Strength
10x2 @60%
Speed Bench
Workout
DOUBLE AMRAP
AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDHP increase by 5 reps each Round.
-Rest 2:00–
AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDHP increase by 5 reps each Round. | | 0% | | | | 0% |
|
011020 Workout (Reps) Cardio,Skill
Workout
EMOM x 21 MINUTES
MIN 1 - Max Reps of DB 'Bear Complex' (50/35)|(35/20)*
MIN 2 - 2 'No Jump' Rope Climbs**
MIN 3 - 20/15 Cal Row
*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted. | | 0% | | | | 0% |
|
011320 (Reps) Cardio,Skill
Strength/Skill
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
'TABATA'
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (53/35)|(35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Slam Ball (20/10)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps) | | 0% | | | | 0% |
|
011420 (Time) Cardio
Workout
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand Release Push-ups
(Score is Time)
FINISHER
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure) | | 0% | | | | 0% |
|
011520 (Time) Cardio,Skill,Strength
Strength/Skill
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
(Score is Weight)
Workout
DOUBLE EMOM
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
-Rest 2:00-
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
(Score is Reps) | | 0% | | | | 0% |
|
011620 (Time) Cardio,Strength
Floor Press Bench
Find a heavy 3RM
Workout
AMRAP x 15 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges
(Score is Rounds + Reps) | | 0% | | | | 0% |
|
011720 (Time) Cardio,Skill
Strength/Skill
ON A 12:00 RUNNING CLOCK...
8:00 - Kipping HSPU Breakdown
4:00 - Tempo DL Drill w/ Empty Barbell
(No Measure)
Workout
'DIANE'
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-Up
*Last Seen in 2018
(Score is Time)
FINISHER
'TABATA'
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 - Russian Twist
MOVT 2 - Slow Tuck-Ups
*Alternate movements for 8 Rounds total. | | 0% | | | | 0% |
|
012020 Workout (Time) Cardio,Skill
Strength/Skill
ON A 7:00 RUNNING CLOCK...
Pull-Up Progression*
*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into...
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)
Workout
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R) | | 0% | | | | 0% |
|
012120 Workout (Time) Cardio,Strength
Strength/Skill
FOR LOAD
3x3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
Workout
FOR TIME*
15-12-9
Hang Power Clean (95/65)|(65/45)
Box Jump (24)
into...
12-9-6
Hang Power Clean (135/95)|(95/65)
Box Jump (30)
into...
9-6-3
Hang Power Clean (185/125)|(135/95)
Box Jump (30+)
*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.
(Score is Time) | | 0% | | | | 0% |
|
012220 Workout (Time) Cardio,Strength
Strength
10min
Find a 5Rep Max Back Squat
Workout
2 Rounds for Time
80 Double Under
40 Air Squat
20 Deadlift 185/135 | | 0% | | | | 0% |
|
012320 Workout (Time) Cardio,Strength
Workout
FOR LOAD
5-5-5-5-5
Strict Press
FOR LOAD
5-5-5-5-5
Bench Press
(Score is Weight)
FINISHER
3 ROUNDS FOR TIME
25 Plate Ground to OH (45/25)
10 Burpees to Plate
-Hard Cap 5:00-
(Score is Time) | | 0% | | | | 0% |
|
012420 Workout (Distance) Cardio
Workout
I. ON A 12:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Meters. Also Note Mile Time)
-Rest 5min
II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups | | 0% | | | | 0% |
|
012720 Workout (Reps) Cardio,Skill
Workout
SKILL
ON A 10:00 RUNNING CLOCK...
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up
ON A 12:00 RUNNING CLOCK...
20 Ring Muscle-Ups
Then in the remaining time...
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into...
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into...
AMRAP in remaining time of...
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar | | 0% | | | | 0% |
|
012820 Workout (Time) Cardio,Strength
Workout
STRENGTH
3-3-3-3-3
Back Squat*
*Start moderate and build to heaviest set of 3.
WORKOUT
3 ROUNDS FOR TIME
13 Back Squats (155/105)|(115/75)*
350/300 Row
OPTIONAL COOL DOWN
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R) | | 0% | | | | 0% |
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more...
