25 min AMRAP

800 Meter Run
21 Power Cleans (185/135)
400 Plate Run (45/35)
21 Burpee Box Jump Overs (24/20)

Tabata Fight Gone Bad

With a Running Clock in 20 minutes
Tabata Wall Ball (20/14 lbs) (10/9 ft)
Tabata Sumo Deadlift High-Pull (75/55 lb)
Tabata Box Jump (20 in)
Tabata Push-Press (75/55 lb)
Tabata Row (for calories)

"Cindy XXX"
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

3 x 20 Romanian Deadlifts
3 x 10 Stiff-Legged Sumo-Deadlifts
3 x Max Effort Glute Ham Raises

Conditioning
3 Rounds:
Minute 1: 20 Calorie Bike or Row
Minute 2: 17 Calorie Bike or Row
Minute 3: 14 Calorie Bike or Row
Minute 4: Rest

Jerks
Pausing Split Jerk: 3×2
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1

AMRAP 12:
100 m Sprint, 1 Man Maker
100m Sprint, 2 Man Maker
100m Sprint, 3 Man Maker
….
Continue to Climb by 1 Man Maker

“Gwen” 
15-12-9: 
Unbroken Clean and Jerks

Conditioning 
3 Rounds For Time: 
75 Double Unders 
25 Kipping Handstand Push-ups

Giant Superset

Barbell Bench Press: 4×8
Dumbbell Close Grip Floor Press: 4×25
Weighted Sit-ups: 4×25

Conditioning

12 min AMRAP:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish

30-20-10:
Hang Power Clean (115/80)
Calorie Bike

Directly into…

10-20-30:
Deadlifts (205/145)
Calorie Row

AMRAP 7:
5 Strict Ring Dips
:10 Seconds Inverted Barbell Row Hold
:15 Seconds Double Kettlebell Static Squat Hold

AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders

For Time:
1 Mile Run

Rest 5 minutes, then…

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Scaled version is 5 reps of each movement for the Bergeron Beep Test

Back Squat
10 min EMOM
5 reps
Start light, increase weight every two rounds

Conditioning
For Time:
75 Calorie Row
60 Lunges Total
45 Kipping Handstand Push-ups
30 Deadlifts (245/165)
15 Shoulder to Overhead (245/165)

4 Rounds:
:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold

Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

3 “Giant Sets”: 
12 Barbell Good Mornings 
36 Hip Extensions 
2 Minutes Between Sets

For Time: 
200 Meter Run, 21 Power Snatches 
200 Meter Run, 21 Overhead Squats 
200 Meter Run, 15 Power Snatches 
200 Meter Run, 15 Overhead Squats 
200 Meter Run, 9 Power Snatches 
200 Meter Run, 9 Overhead Squats 

Barbell: (95/65)

"Kelly"
5 Rounds For Time 
400 meter Run 
30 Box Jumps (24/20 in) 
30 Wall Ball Shots (20/14 lb)

Deadlift 
3×3 @ 82% 
3×2 @ 87% 
3×1 @ 92% 
Rest as needed between sets.

3×12 – Dumbbell Bench Press 
3×10 – Weighted Alternating Pistols 
3×8 – Weighted Strict Ring Dips 
3×6 – Weighted Pull-ups

For Time:
15-12-9-6-3:
Row for Calories
Toes to Bar
Wall Balls (20/14)
Russian KB Swing (2/1.5)

Special request WOD!

"Kalsu"

For Time
100 Thrusters (135/95 lb)
5 Burpees at the top of every minute
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.

Scaled options: 3 burpees per minute, also can sub out thrusters for front squats.

50 Bench Press Repetitions (155/105)
*Every Break: 15 GHD Sit-ups

Conditioning
3 Rounds For Time:
30 Calorie Row
15 Box Jump Overs (24″/20″)
7 Burpee Bar Muscle-ups

3 x Max Effort Handstand Push Ups*
3 x Max Effort Ring Dips*
1 x Max Effort Strict Handstand Push-ups
1 x Max Effort Strict Ring Dips

* These sets should be weighted if possible

For Time:
50 Double Unders, 25′ HSW, 50 GHD, 25′ HSW
40 Double Unders, 25′ HSW, 40 GHD, 25′ HSW
30 Rope Double Unders, 25′ HSW, 30 GHD, 25′ HSW
20 Rope Double Unders, 25′ HSW, 20 GHD, 25′ HSW
10 Rope Double Unders, 25′ HSW, 10 GHD, 25′ HSW

Holiday Schedule:
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule

2018 m Row (or 1 mile Run)
31 Push Ups
31 Pull Ups
31 Sit Ups
31 Squats
31 Toes 2 Bar
31 KBS (1.5/1)
31 Lunges (total)
31 SDLHP KB (1.5/1)
31 Burpees
31 Box Jump
31 HSPU
31 Mountain Climber (total)
2019 m Row (or 1 mile Run)