Time

Holleyman

30 Rounds For Time:

5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

Score: Time
Cap: 36 Minutes

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Weight

Strength

Every minute for 9 minutes (9 rounds):
3 Deadlifts
1 Squat Clean Thruster

*Start light and add load every 3 sets. Must keep same weight for 3 sets in a row.
*Done as a complex

Time

Roller Coaster

For Time: 

9-15-21 
Deadlift @ 135/95 
Box Jump (24/20)

- Rest 3 - 

15-12-9 
Front Squat @ 135/95 lbs
Box Jump 24/20 inches

Time Cap: 13 Minutes (including rest time)
*Stimulus: These are fast sets, goal is sub 5 minutes for each half

Weight

Shoulder Stamina

Every 3 min x 5 Sets: 

75 Double Unders
Directly into *Strict Press (from the floor)

Score= Heaviest Load 

Round 1: 10 reps @ 5/10 RPE
Round 2: 8 reps @ 6/10 RPE
Round 3: 6 reps @ 7/10 RPE
Round 4: 4 reps @ 8/10 RPE
Round 5: 4 reps @ 8+/10 RPE

Time

Cycle Tester

27-21-15-9 Reps for Time:

Toes to Bar
Dumbbell Alternating Power Snatch @ 50/35 lbs

Time Cap: 13 minutes

Reps

Two Thirds

2 Min on / 1 Min off x 9 sets alternating:

Set 1: 16/14 cal Echo Bike + max Russian Kettlebell Swings 

Set 2: 25/20 cal Row + max distance KB farmers carry @ 53/35lb 

Set 3: 200 meter Run + max rep Burpees

Score = Total Reps per set (9 sets = 9 scores)
*25 ft. = 1 rep of FC

Comment Only

Skill Work

Every 2:30 x 6 Sets: 

Level 1: 6-8 Negative Pull Ups 
Level 2: 6-8 Kipping Butterfly Pull Ups
Level 3: 4-6 Banded or Box BMU 
Level 4: 4-6 Bar or Ring MU

*See notes for Level / Stimulus description

Rounds/Reps

Murph Is Coming

AMRAP 20: 

400 meter run 
20 air squats 
15 push ups 
10 pull ups 

Score = Rounds & Reps 
RX+: Vested; 20 Alternating Pistol Squats 

Weight

Strength

Every 3 min x 4 Sets: 

3 Front Squats 
3 Back Squats 

All Sets done @ 75-80% of 1 RM Front Squat 

*Start with the Front Squats, and then re rack the bar before transitioning to Back Squats. There is no rest time between the 2 movements, besides the time it takes to re rack. 

Time

Building Blocks

Every 5 minutes for 20 minutes (4 rounds):

Row 30/24 calories
7 Power Clean and Jerks @ 155/105 lbs

*focusing on getting faster with each set

Time cap: 3 minutes per set,
Each round scored for time 

Top scores: 2:15 first set, getting progressively quicker
Minimum Goal: 1st set should be done in under 2:45 then get progressively quicker

Masters RX: 135/95 

Rounds/Reps

Isolation Stations

20 min AMRAP with partner:

2 rounds:
P1: 250/200m Row while P2: Hang from bar
P2: 250/200m Row while P1: Hang from bar
---
2 rounds
P1: 15 CTB pull ups while P2: HS hold on Wall
P2: 15 CTB pull ups while P1: HS hold on Wall
---
2 rounds
P1: 5 Wall walks while P2: Front Plank hold
P2: 5 Wall walks while P1: Front Plank hold

Score = Rounds & Reps

Completion

Strength

Lower Intensity Strength

Every 2:30, for 7:30 (3 sets):
8-10 Single Leg Feet Elevated Glute Bridges
*8-10/side every set

Weight

Strength

Every 3 minutes, for 9 minutes (3 sets):
5 Deadlifts

*build to a tough 5 reps in 3 full working sets, at 8/10 RPE - leaving 20-30lbs in the tank.

*TnG or drop & reset allowed but a max of 3 seconds reset between each rep.

Time

Stay In Your Lane

3 rounds for time:

10 shuttle runs (25ft down & back= 1)
10 single arm DB hang clean and jerks @ 50/35lb - RIGHT
25ft single DB suitcase walking lunges @ 50/35lb - RIGHT
10 shuttle runs (2x25ft)
10 single arm DB hang clean and jerk @ 50/35lb - LEFT
25ft single DB suitcase walking lunges @ 50/35lb - LEFT

Cap: 16 Min

Rounds/Reps

Endure

30 min AMRAP:

1500/1200m Echo Bike
15 Box jump overs (step down) 24/20in
15 V-ups
10 Strict pull ups
--rest 1 min after each round--

Score= Rounds & Reps 
*1 rep for every 100m bike

Time

Flextra Credit

2 Rounds for Time:

50 Banded Bicep Curls
50 Banded Standing Tricep Extensions 

Reps

Ascension

6 sets:
2 min ON / 1 min OFF:
1,2,3,4,5,6, etc...
Lateral Burpees over Bar
Wall balls @ 20/14lbs 
Power Snatches @ 95/65lb

Score= Total Reps 

Weight

Post Metcon Strength

Every 2 minutes for 12 minutes (3 rounds):

Odd Rounds: 6-8 Alternating Front-Racked Barbell Reverse Lunges
Even Rounds: 8-10 Single leg, single DB RDLs

Reps

Strength

On a 15 Minute Running Clock

Part A: Max Barbell Bench Presses @ 75%

*In 10 Minutes: Build up to your 75%, 
then perform 1 Big unbroken set, stopping 1 rep before failure or right when you start to grind

Score = Total Reps in unbroken set 

Part B: 

@ 12 Min Mark:
40 Supinated Inverted Chest To Bar Rows

*Goal = Quick / intense, 3 min time Cap so shoot for 3-4 sets max (see video for demo)

Rounds/Reps

Unlucky

AMRAP 13: 

Row 50/40 calories
50 Toes to Bars
50 Handstand Push-Ups

Score = Rounds & Reps 


Level 2:
40/32 cal row
30 hanging knee raises or V Ups
30 Dual DB push press 

Weight

Strength

Every 90 seconds for 9 minutes (6 rounds):

1 Hang Snatch
2 Overhead Squats

*Build to 80% 1RM Snatch - Start around 60% 1RM Snatch & add weight each set as form allows
*Any style on hang snatch

Time

Tooth Thirty

For Time:

100 Double-Unders
30 Squat Cleans @ 155/105 lbs
100 Double-Unders

Time Cap: 10 minutes

Level 2:
100 single unders
30 squat clean 115/80lb 
100 single unders

Weight

Sunday Funday

EMOM 30:

1: 14 Renegade Rows 
2: 14 Burpees over DB
3: 100 meter Dual DB Farmer's Carry
4: 200 meter Run 
5: Rest 

Completion

Core Cash Out

:30 on / :30 off for 3 Rounds: 

- Russian Twists
- Bicycles
- Tuck Ups

Time

Alternate

For Time, with a partner: 

800m Run Buy In (together) 

4 Rounds: 
60/48 cal Echo Bike - switching every 15/12 cal
40 Alternating DB snatches @ 50/35lb - switching every 10 reps
30 total HSPU *Switch as desired

800m Cash Out 

Time Cap: 30 

Weight

Strength

On a running clock: 

Part A: 
In 10 Min: establish 1 Split Jerk @ Max Load

Part B: 
@ 12 Min Mark, complete 1 unbroken set of Max Shoulder to Overheads @ 60% of Part A weight 

Reps

Midline Madness

:90 on / :30 off x 5 Sets: 

10 bar facing burpees
Max rep thrusters in remaining time

Score = Total Thrusters / rounds

RX Thruster Weights:
Sets 1&2: 95/65
Sets 3&4: 115/80
Set 5: 135/95

Rounds/Reps

Deuces Are Wild

AMRAP 22:

Run 400 meters
Forearm Front Plank for 1 minute
20 Suitcase Dumbbell Box Step Ups 24/20 inches @ 50/35 lbs

Score = Rounds & Reps

Weight

Flextra Credit

Every 2 minutes for 8 minutes (2 rounds):

Min 1-2: 
12 / side Dumbbell Concentration Curls
Minutes 3-4: 
12 / side Single Arm Overhead Dumbbell Tricep extensions

Weight

Strength

EMOM 3: 
5 TNG Power Cleans @ 65-70%

- Rest 1 

EMOM 3: 
3 TNG Power Cleans @ 75-80%

- Rest 1

EMOM 3:
1 Power Clean @ 85+%

Time

Baker's Dozen: Level 1

5 Rounds for Time:

50 Double-Unders
13 Chest-to-Bar Pull-Ups
13 Deadlifts @ 225/155 lbs

Rest :90 seconds between each round

Time Cap: 18:30

Time

Baker's Dozen: Level 2

5 Rounds For Time: 

50 single unders
13 Pull Ups 
13 deadlift 155/105lb 

rest 90 sec b/w sets

Rounds/Reps

Primer

AMRAP 10:

200m Run 
:10 Hollow Hold directly into 10 Alt. V Ups 
3 Wall Walks 

Score = Rounds & Reps 

Time

Pump It Up

For Time:

Row 40/32 calories
10 Hand Release Push-Ups
10 AbMat Sit-Ups

Row 40/32 calories
20 Hand Release Push-Ups
20 AbMat Sit-Ups

Row 40/32 calories
30 Hand Release Push-Ups
30 AbMat Sit-Ups

Row 40/32 calories
40 Hand Release Push-Ups
40 AbMat Sit-Ups

Row 40/32 calories

Time Cap: 25 minutes

Weight

Strength

1 x 2

Within 12 minutes:

Establish a heavy set of 2 Back Squat 

Rounds/Reps

Quad City: Level 1

AMRAP 12: 

2 Bar Muscle-Ups
4 Hang Squat Cleans @ 115/80 lbs
8 Front-Racked Barbell Lunges @ 115/80 lbs

Score = Rounds & Reps

Rounds/Reps

Quad City: Level 2

12 min AMRAP: 

4 strict pull ups
4 hang squat clean 95/65lb 
8 alternating front rack lunge steps

Score= Rounds & Reps

Level 3 (If you can't lunge):
4 Strict Pull Ups 
4 Hang Power Cleans 
4 Front Squats 

Murph Prep Sunday

AMRAP 12: 
1000m Run Buy in; directly into: 
Max rounds Cindy **

- Rest 5 Min - 

**x rounds of Cindy
Cash out: 1000m Run

Time Cap: 30 Min