No Score
Zone 2 Work
Zone 2 + speed work:
10 min Echo Bike at zone 2 (talking pace)
+
15 sec downhill row sprint
rest 1:15
10 sec Echo Bike sprint
rest 1:20
x 5
+
10 min row at zone 2
*Downhill row sprint = 45lb plates under back of rower
Weight
Strength
Every :75 for 5 Sets:
1 Power Snatch + 1 Hang Power Snatch
*starting around 70-75% 1RM PS - increase load each set based on quality technique.
*Only unbroken if you feel confident in the movement and form. Otherwise drop & reset between each.
Reps
Rinse & Repeat: Level 1
4 sets:
2 minute window to complete:
50 double unders
10 deadlifts @ 225/155lb
Max bar facing burpees in remaining time
--rest 1 minute--
x 4 sets
*Each round score= total burpees
Reps
Rinse & Repeat: Level 2
2 minute window to complete:
65 Single unders
10 Deadlift - (185/125lb)
Max bar facing burpees in remaining time (step over allowed)
rest 1 min
x 4 sets
*Each round scored for total burpees
Skill Work
Bar Muscle Up
Beginner:
EMOM x12:
Mins 1-3: 1.1.1 Jump to pike
Mins 4-6: 1.1.1 Jump to pike to patient arch
Mins 7-9: 1 top to bottom into the toe rise for quality
Mins 10-12: 2 negative pull ups on 6 count (band or weight as needed)
Intermediate:
EMOMx12
Mins 1-3: 1.1.1 Jump to pike to patient arch
Mins 4-6: 1.1.1 Jumping Box BMU
Mins 7-9: 2 top to bottom reps into the hip drive + press down for quality
Mins 9-12: 2-3 single bar muscle ups OR 2 negative bar muscle ups
Advanced:
EMOMx12
Mins 1-3: 1.1.1 Jump to pike to patient arch
Min 4-6: 2 top to bottom reps into the hip drive + press down for quality
Min 7-12: 3-5 burpee bar muscle ups
Rounds/Reps
Rigged: Level 1
14 minute AMRAP:
2 rounds:
16 toes to bar
16 Dual DB farmers lunges @ 50/35lb
---
2 rounds
8 bar muscle ups
16 Dual DB front rack lunges @ 50/35lb
Rounds/Reps
Rigged: Level 2
14 minute AMRAP
2 rounds:
16 Kipping Knees to Chest
16 two DB farmers lunges - 35/25lb
---
2 rounds
8 Burpee to Jumping Pull up
16 Dual DB front rack lunges - 35/25lb
*See athlete notes for Level 3 Options
Weight
Build to a heavy 4
1 x 4
In 15 Minutes:
Build to a heavy set of 4 front squats
Score = Heaviest Successful Set
Suggested Build Up:
2 sets x 6-8 reps w/ empty bar
2 set x 4-6 reps 50-60%
2 sets x 4 reps 60-65%
Remainder of time build up to final setRounds/Reps
"Rise Up": Level 1
AMRAP 8:
6 Clean & Jerks (135/95)
18 Wall Balls (20/14)
Score= rounds & reps
Masters Weight: (115/80)Rounds/Reps
"Rise Up": Level 2
AMRAP 8:
18 Single Arm Dumbbell Power Cleans @ 50/35 lbs
18 Wall Ball Shots 10/9 feet @ 20/14 lbs
Score= Rounds & Reps No Score
Cash Out
100 Foot Duck Walk
*Accumulate 100ft for quality with breaks as needed
Rounds/Reps
“Double Trouble”
AMRAP 15:
30/24 Calorie Row
15 Alternating Single Dumbbell Devil's Press
Rest 1 Minutes
AMRAP 3:
Max Double Unders
Rest 1 Minutes
AMRAP 15
30/24 Calorie Bike
15 Alternating Single Dumbbell Box Step-Ups (24"/20")
Dumbbell: (50/35)
Time
"Highball"
5 Rounds For Time:
25/20 Calorie Bike
50-40-30-20-10 Wallballs (20/14)
3 Rope Climbs
Time Cap: 22 Minutes
See Notes for the Rx+ version.
Weight
Clean
On the 3:00 x 3 Sets:
1 Clean
*Start First Working Set at 85% & Build
Time
"Joker"
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)
Time Cap: 10 Minutes
Time
"Cardio Leg Sandwich"
4 Rounds For Time:
500/450m Row
20 Goblet Reverse Lunges (50/35)
20 Shuttle Runs (25ft Down & Back = 1 Rep)
Rest 3:00 Between Rounds
Time Cap: 30 Minutes
Completion
Optional Gymnastics Progression
4 Sets For Quality
Scaled:
5 Unassisted Kipping Pull-Ups (or 8-10 Band Assisted Kipping Pull-Ups With A Smaller Band)
Rx:
5 Band Assisted Bar Muscle-Ups
Rx+:
Max Bar Muscle-Ups
*Week 3
*See Notes for exercise demonstrations and instructions.
Weight
Bench Press
On the 3:00 x 3 Sets:
1 Bench Press
*Start First Working Set at 85% & Build
Reps
"3-2 Zone"
AMRAP 3:
20 Burpee Pull-ups
Max Single Dumbbell Clean & Jerks
Rest 2 Minutes
AMRAP 3:
20 Single Dumbbell Clean & Jerks
Max Burpee Pull-ups
Dumbbell: (70/50)
See Notes for the Rx+ version.
Time
"Uneasy"
3 Rounds For Time:
30-20-10 Front Squats
600 Meter Run
90 Double Unders
Round 1 | (95/65)
Round 2 | (115/85)
Round 3 | (135/95)
*Athletes must change weights themselves.
Time Cap: 30 Minutes
See Notes for the Rx+ version.
Weight
Overhead Squat
On the 3:00 x 3 Sets:
1 Overhead Squat
*Start First Working Set at 85% & Build
Rounds/Reps
"Shadowbox"
AMRAP 10:
1 Power Snatch
1 Overhead Squat
10 Box Jumps (24"/20")
2 Power Snatches
2 Overhead Squats
10 Box Jumps (24"/20")
...
Add 1 Barbell Rep Each Round
Barbell: (115/85)
See Notes for the Rx+ version.
Time
“All Aboard”
5 Rounds For Time:
15 Burpee Broad Jumps
15/12 Calorie Row
30 Alternating Step Back Lunges
Rest 2:00
Time Cap 30:00
*For burpee broad jumps, jump one direction then turn and jump back the other way.
Weight
Clean
On the 3:00 x 3 Sets:
2 Cleans
*Start First Working Set at 82% & Build
Reps
"Optimus Power"
AMRAP 7:
Wallballs (20/14)
On the Minute [Starting at 1:00]:
3 Power Cleans (185/125)
See Notes for the Rx+ version.
Time
"Wildcard"
For Time:
120/90 Calorie Echo Bike
2,000/1,800 Meter Row
100 Dumbbell Snatches (50/35)
Performed As Intervals:
2 Minute Work
1 Minute Rest
Time Cap: 38 Minutes
See Notes for the Rx+ version.
Completion
Optional Gymnastics Progression
On The 2:00 x 5 Rounds
Scaled:
10-15 Band Assisted Kipping Pull-Ups
Rx:
5-8 Consecutive Box Assisted Bar Muscle-Ups
Rx+:
4-6 Unbroken Bar Muscle-Ups
*Week 3
*See Notes for exercise demonstrations and instructions.
Weight
Bench Press
On the 3:00 x 3 Sets:
2 Bench Press
*Start First Working Set at 82% & Build
Rounds/Reps
"Hipster"
AMRAP 8:
20 Box Jumps (24"/20")
20 Thrusters (75/55)
Time
"Hold Your Horses"
For Time:
Buy In: 1 Mile Run
Directly Into...
4 Rounds:
8 Deadlifts (275/185)
40 Sit-ups
Directly Into...
Cash Out: 1 Mile Run
Time Cap: 30 Minutes
See Notes for the Rx+ version.
Weather Pending Modifications:
1 Mile Run = (120/90 Calorie Echo Bike)
Weight
Overhead Squat
On the 3:00 x 3 Sets:
2 Overhead Squats
*Start First Working Set at 82% & Build
Time
“Hector Tirado Jr.” [HERO]
For Time:
10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65)
1-2-3-4-5-6-7-8-9-10 Pull-Ups
Time Cap: 15 Minutes
See Notes for the Rx+ version.
Time
"Lego Land"
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders
Time Cap: 22 Minutes
*REPEAT FROM 2/22/23
Weight
Bench Press
On the 3:00 x 3 Sets:
3 Bench Press
Start First Working Set at 80% & Build
Time
"Surfer on Acid"
3 Rounds For Time:
400 Meter Run
21 Burpees to 6" Target*
Time Cap: 12 Minutes
*6" From Arms Extended Overhead
Calories
"Tire Swing"
4 Rounds x AMRAP 5:
30 Kettlebell Swings (53/35)
30 Box Jump Overs (24"/20")
Max Calorie Bike
Rest 3 Minutes Between Rounds
Score: Lowest Round of Calories
See Notes for the Rx+ version.