Weight
Push Jerk
On The 3:00 x 3 Sets:
3 Push Jerks
* Start First Working Set at 80% & Build To Heavy
Rounds/Reps
"Double-up"
AMRAP 10:
60 Double Unders
10-20-30... Wallballs (20/14)
Reps
"Four Seasons"
AMRAP 4:
400 Meter Run
27/21 Calorie Bike Row
Max Power Snatches (75/55)
Rest 4 Minutes
AMRAP 4:
400 Meter Run
21/15 Calorie Row
Max Power Snatches (95/65)
Rest 4 Minutes
AMRAP 4:
400 Meter Run
15/12 Calorie Row
Max Power Snatches (115/85)
*See Notes for RX+ version.
Weight
Front Squat
On the 3:00 x 3 Sets:
3 Front Squats
* Start First Working Set at 80% & Build To HeavyRounds/Reps
"Microwave"
AMRAP 8:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Weight
Deadlift
On the 3:00 x 3 Sets:
5 Deadlifts
*Start First Working Set at 78% & Build To Heavy
Rounds/Reps
"Scotty" [HERO]
AMRAP 11:
5 Deadlifts (315/225)
18 Wallballs (20/14)
17 Burpees Over Bar
Calories
"Cake Mix"
AMRAP 30:
[TEAMS OF 2]
Partner 1: 400 Meter Run + 12 Toes to Bar
Partner 2: Max Calorie Bike
*Switch After Completion of Run + Toes to Bar
Weight
Push Jerk
On the 3:00 x 3 Sets:
5 Push Jerks
*Start First Working Set at 78% & Build To Heavy
Rounds/Reps
"Brass Monkey"
AMRAP 10:
9 Push Jerks (115/85)
30 Double Unders
9 Pull-ups
30 Double Unders
Rounds/Reps
"The Chief"
5 Rounds x AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1:00
Benchmark Workout
See Notes for RX+ version.
Time
Post Workout Handstand Push-Up Progression
3 Sets:
Max Handstand Hold
- Rest 2-3 Minutes -
*Chose a handstand hold variation that will allow athletes :30+ seconds inverted.
*Week 1: Day 2
Weight
Front Squat
On the 3:00 x 3 Sets:
5 Front Squats
*Start First Working Set at 78% & Build To Heavy
Time
"Flash Flood"
2 Rounds:
400 Meter Run
21 Thrusters (95/65)
Time Cap: 10 Minutes
REPEAT FROM 8/29/18
Reps
"Problematic"
For Total Reps:
3:00 on / 3:00 off
1. Calorie Row
2. Burpee Box Jumps (24"/20")
3. Shuttle Runs
4. Rope Climbs
5. Calorie Bike
See Notes for RX+ version.
Reps
Post Workout Handstand Push-Up Progression
1 Set:
Max Reps (Test)
*If athletes do not have a strict handstand push-up, then scale down to the first variation where athletes can comfortably achieve 10+ repetitions. The goal should be to progress toward a variation that is closer or at the RX version and get 10+ reps.
*Week 1: Day 1
Reps
"Every Minute Matters"
5 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Box Step-Ups (24"/20")
Minute 3: Burpees
Minute 4: 25' KB Farmers Carry (53/35)
Minute 5: Rest
*Every 25' = 1 rep on farmer’s carry
Time
"Team Emily"
10 Rounds For Time:
[TEAMS OF 2]
30 Double Unders
15 Pull-ups
30 Air Squats
100 Meter Sprint
*Switch After Full Rounds (5 Each)
Time Cap: 35 Minutes
Weight
Clean
On the 2:00 x 5 Sets:
2 Power Cleans
* Same Weight Across
Rounds/Reps
"Open Workout 13.4"
AMRAP 7:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
...
Add 3 Reps Every Round
Barbell: (135/95)
Rounds/Reps
"Overhang"
AMRAP 20:
30/24 Calorie Row
20 Box Jump Overs (24"/20")
10 Dumbbell Hang Snatch (R)
10 Dumbbell Hang Snatch (L)
Dumbbell: (50/35)
Weight
Bench Press
On the 2:00 x 5 Sets:
2 Bench Press
* Same Weight Across
Time
"Down For The Count"
For Time:
20-15-10-5 Thrusters (95/65)
4-3-2-1 Rope Climbs
Time Cap: 12 Minutes
*See notes for RX+ version.
Calories
"Country Roads"
AMRAP 10:
1,600 Meter Run
Max Calorie Machine
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Machine
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Machine
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Machine
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Machine
Weight
Overhead Squat
On the 2:00 x 5 Sets:
2 Overhead Squats
* Same Weight Across
Time
"Overachiever"
For Time:
30 Deadlifts
15 Lateral Barbell Burpees
20 Overhead Squats
15 Lateral Barbell Burpees
10 Power Snatches
15 Lateral Barbell Burpees
Barbell: (115/85)
Time Cap: 12 Minutes
*See notes for RX+ version.
Weight
Clean
On the 3:00 x 5 Sets:
3 Cleans
* Same Weight Across
Time
"Second Wind"
For Time:
30 Hang Power Cleans (135/95)
20 Bar-Facing Burpees
1,000 Meter Run
Time Cap: 10 Minutes
*See notes for RX+ version.
Rounds/Reps
"Big Tuna"
AMRAP 7:
200 Meter Run
9 Box Jumps (30"/24")
Rest 2 Minutes
AMRAP 7:
200 Meter Run
9 Toes to Bar
Rest 2 Minutes
AMRAP 7:
200 Meter Run
1-2-3...Rope Climbs
Time
Optional Accessory Work
3 Rounds For Quality:
:20 Hanging L-Sit
15 V-Ups
10 Handstand Push-Ups
Weight
Overhead Squat
On the 3:00 x 5 Sets:
3 Overhead Squats
* Same Weight Across
Rounds/Reps
"Overdue"
AMRAP 10:
Row Calories
E2MOM [Starting at 0:00]:
15 Overhead Squats (95/65)