Weight

Strength

4 x 6

Every 2 minutes, for 8 minutes (4 sets):

6 Deadlifts @ 70-75%

*around 70-75% 1RM Deadlift for all sets (no building) - all sets controlled TNG

Reps

Sprinty: Level 1

On a 18 minute clock:

EMOM x 6
Min 1 - 40 sec row cals
Min 2 - 20 sec max rep hang squat cleans @ 135/95lb 

EMOM x 6
Min 1 - 40 sec row cals
Min 2- 20 sec max rep thrusters @ 135/95lb 

EMOM x 6
Min 1- 40 sec row cals
Min 2- 20 sec max rep power cleans @ 135/95lb

Score= total reps on the barbell

Reps

Sprinty: Level 2

EMOM x 6
Min 1 - 40 sec row cals
Min 2 - 20 sec max rep hang squat clean 95/65

EMOM x 6
Min 1 - 40 sec row cals
Min 2- 20 sec max rep thrusters 95/65lb 

EMOM x 6
Min 1- 40 sec row cals
Min 2- 20 sec max rep power cleans 95/65lb 

Score= total reps

No Score

Strength

EMOM 10 :

Odd Rounds - Strict Ring Dips - AMRAP in :20
Even  Rounds - Strict Pull Ups - AMRAP in :20

*Each round will be completed 5 times (10 Min Total)
*See notes for RX+ and Level 2 Versions

Time

Five Alarm: Level 1

4 Rounds for Time:

Run 400 meters
15 Burpee Box Jump-Overs 24/20 inches
15 Toes to Bars

Time Cap: 20 minutes

Time

Five Alarm: Level 2

4 rounds for time:

400m run
15 burpee box step ups 24/20
15 toes to eye level or knees to chest 

Time Cap: 20 Min

Weight

Strength

4 x 3

Every 3 Min x 4 Sets: 
3 Squat Cleans

*Drop and reset between - working up to an 8/10 RPE for the day - Speed/Tech focus, keep it sharp & technical
* "RPE"= Rate of perceived exertion

Rounds/Reps

Climb

8 minute AMRAP ascending ladder:

3, 3, 3, 6, 6, 6, 9, 9, 9, 12, 12, 12, etc.

Power cleans @ 95/65lb
Lateral burpees over the bar

Score = Rounds & Reps 

No Score

Cash Out

Copenhagen Plank

3 sets of for 15-25 seconds

Rest 30 seconds between sets

*15-25 sec/side

Comment Only

Sunday Funday

EMOM 40: 

1: 50 Double Unders 
2: 15 Russian KBS (53/35)
3: 15/12 Calorie Row 
4: 50 Single Unders 
5: 15 KB Goblet Squats 
6: :40 KB single arm overhead hold (:20/ side)
7: 200 M Run
8: Rest 

Rounds/Reps

Pyramid Scheme: Level 1

25 min AMRAP with a partner:

50/40 cal Echo
40 TTB
30 Front squats @ 135/95lb
20 Clean and jerks @ 135/95lb 
10 Wall walks

*Switch as needed
Score= Rounds & Reps

Rounds/Reps

Pyramid Scheme: Level 2

With a Partner: 
25 min amrap:

40/32 cal Echo
40 Half TTB or Knees to Chest
30 Front squats 95/65lb 
20 Power Clean - 95/65lb 
10 Hand Release Push Ups

Score= Rounds and Reps
Switch as needed

Open Workout 24.2

Weight

Strength

In 15 Minutes
3 sets of:

8 Lateral Box Step Ups
*8 reps/side
*add DBs to hands if able
*High box if able with control

Rest 20 seconds

10/side Weighted Russian Twists 

- Rest as needed between rounds
score= DB weight on step ups

Rounds/Reps

Divide and Conquer

With a partner: 

15 min AMRAP:

60/48 Cal Row - split as desired
30 Asynchronized sit ups
30 Burpees - split as desired

Score= Rounds and Reps

Weight

Strength: Level 1

3 x 10

Every 2:30, for 7:30 (3 sets):

5 Front-Racked Barbell Reverse Lunges
*5/side not alternating each set

*Increase load each set, starting set around 7/10, final set tough but good technique. 
No bounce of back knee, lower to floor w/ control.

Weight

Strength: Level 2

3 x 8

Every 2:30, for 7:30 (3 sets):
8 Halting Deadlifts

*Increase load each set, starting set around 7/10, final set tough but good technique. No bouncing of the bar, lower to floor w/ control.

Reps

The Challenger: Level 1

On an 18 minute clock:

Every 2 min x 4 sets:
10 wall balls @ 20/14lb 
10 shuttle runs

*1 Shuttle Run = 50 feet completed as down 25 feet and back 25 feet

-rest until 10 min mark- 

At 10 min mark:

8 min AMRAP:
50 foot farmers carry 53/35 KBs 
30 sec plank hold
100 foot farmers carry 
30 sec plank hold
150 foot farmers carry
30 sec plank hold
**continue trend of adding 50 feet per farmers carry until end of AMRAP 

Reps

Dumb It Down: Level 1

9 Rounds

Every 3 min x 9 sets: (2 min work, 1 min rest)

Station 1:
20/16 cal row
Max DB bench press in remaining time @ 50/35lb 

Station 2:
60 double unders
Max V-ups in remaining time

Station 3
16/12 cal Echo bike
Max DB devils press in remaining time @ 50/35lb 

Reps

Dumb It Down: Level 2

Every 3 min x 9 sets (2 min work, 1 min rest)

Station 1:
16/12 cal row
Max DB bench press in remaining time 35/20lb

Station 2:
60 single unders
Max tuck-ups in remaining time

Station 3
12/8 cal Echo bike
Max DB devils press in remaining time 35/20lb

No Score

Cash Out

2 Sets

2 sets of:

10-12 Lu Raises

-Rest 30 seconds-

10-12 Seated Elbow On Knee Banded External Rotations
*10-12/side each set

-Rest 30 seconds-


10-12 One Arm Ring Rows
*10-12/side each set

Rest 30 seconds (Then repeat for second round)

Hang Squat Snatch

6 x 3

Every 90 seconds, for 9 minutes (6 sets):
3 Hang Snatches

*Squat Snatch preferred but power allowed based on technique

All sets within 65-75% (RPE5-7) technical focus

Time

Catching Fire: Level 1

5 Rounds for Time:

8 Barbell Thrusters @ 115/80 lbs
10 Chest-to-Bar Pull-Ups
12 Box Jump Overs 24/20 inches

Time Cap: 13 minutes

*Masters RX: 105/75lb

Time

Catching Fire: Level 2

5 Rounds for Time:

8 Dumbbell Thrusters @ 50/35 lbs
10 Kipping Pull-Ups
12 Box Jump Overs 24/20 inches

Time Cap: 13 minutes
*kipping or butterfly for pullups

Time

Catching Fire: Level 3

5 rounds for time:

8 goblet squat 50/35lb
10 ring rows
12 box step ups

Time Cap: 13

Never Too Early For Murph Prep

AMRAP 10: 
1 Mile Run Buy in 
Directly into: Max Pull Ups

- Rest 3 Min

AMRAP 8: 
800 Meter Run Buy in 
Directly into: Max Push Ups

- Rest 2 Min 

AMRAP 6: 
600 Meter Run  Buy in 
Directly into: Max Air Squats 

**Each round scored for reps 
RX+: Weight Vest 

Rounds/Reps

30 For 30

30 minute AMRAP with a Partner:

100/80 cal echo bike

75 wall balls @ 20/14lb

50 med-ball box step ups @ 20/14lb to 24/20in

25 power snatches @ 135/95lb

*partners trade off 30 seconds of work, 30 seconds of rest on each movement

Score= Rounds & Reps

OPEN 24.1

TBD

Reps

Strength

Score= Total Reps

For max distance / reps:

60 sec Max Distance DB Farmer Carry @ 50/35lb per hand - 25ft turnarounds

-Rest 30 sec-

60 sec Max Reps Tuck-Ups

-Rest 30 sec- 

60 sec AMRAP Shuttle Runs

-Rest 30 sec-

60 sec Max Distance DB Farmer Carry @ 50/35lb per hand - 25ft turnarounds

*1 rep = 25ft Down + 25ft Back DB Farmer Carry
*1 rep = 25ft Down + 25ft Back on Shuttle Run

Time

Ghillie: Level 1

4 Rounds for Quality: 

500m row smooth (5/10 RPE)
10 Box Jumps -24/20" - step down
20 sec Wall Facing HS hold
20 sec Plank on elbows

Score= Time

Time

Ghille: Level 2

4 rounds for quality:

400/320m Row smooth (5/10 rpe)
10 Box jumps w/ step down 20/16in
20 sec Pike HS hold
20 sec Plank on elbows

Score= Time

Reps

Barbell Cycling Starter: Level 1

Score= Total reps

"Barbell Cycling Starter"
Every minute for 8 minutes: 

Minute 1: Max Barbell Thrusters for 20 seconds @ 95/65

Minute 2: Max Toes to Bars for 20 seconds

Minute 3: Max Power Snatches for 20 seconds @ 95/65

Minute 4: Max Burpees to Target for 20 seconds 6 inches

Minute 5: Max Hang Squat Cleans for 20 seconds @ 95/65

Minute 6: Max Toes to Bars for 20 seconds

Minute 7: Max Power Clean and Jerks for 20 seconds @ 95/65

Minute 8: Max Burpees to Target for 20 seconds 6 inches

Reps

Bario: Level 1

2:30 on  /  :90 off for 4 Rounds: 

10 deadlifts @ 135/95lb
10 hang power cleans @ 135/95lb
10 front squats @ 135/95lb

Max bar facing burpees in remaining time

Score= Total Burpees 

Reps

Bario: Level 2

2:30 on / :90 off for 4 Rounds: 

10 deadlift 95/65lb
10 hang power clean 95/65lb
10 front squat 95/65lb

max bar facing burpees in remaining time

Score= Total Burpees

Skill Work

Every :90 x 4 Sets

Every 90 seconds for 12 minutes (4 rounds):

Odd Rounds: 
3-5 Lean away strict pull-ups

Even Rounds: 
3-5 Eccentric Handstand Push-Ups

NOTES: - Lean away pull-ups: 3 sec lowering 

SHSPU Negatives: 3 sec neg (kick down between reps) 

Scaled: Use a band on pull up and use a riser for SHSPU or perform Box Pike SHSPU Negatives

Time

Bookends: Level 1

For Time:

800 meter Run
10 Wall Walks
25 Chest-to-Bar Pull-Ups
400 meter Run
20 Strict Handstand Push-Ups
800 meter Run

Time Cap: 20 minutes

*if shspu take longer than 2 min, finish remaining reps w/ kipping

Time

Bookends: Level 2

For Time: 

800m run
10 scaled wall walks 
25 chin over bar pull ups
400m run
20 kipping HSPU
800 run

Time Cap: 20 

Scaled WW= as high close to the wall as you can get while staying under control

Time

Bookends: Level 3

For time:

600m run
10 inch worms
25 ring row
200m run
20 Hand release push ups
600 run

Time Cap: 20

Weight

Clean Complex

Every 2 minutes, for 12 minutes (6 sets):

Clean + Front Squat + Jerk

*Cleans can be done as power or squat

Start at 70% or RPE7 and build on feel for the day

Rounds/Reps

Mamba Mentality: Level 1

As Many Rounds and Reps as possible in 12 minutes:

8 Overhead Squats @ 95/65 lbs

24 Double-Unders

8 Barbell Overhead Reverse Lunge Steps @ 95/65 lbs

24 Double-Unders

Score= Rounds and Reps

Rounds/Reps

Mamba Mentality: Level 2

As Many Rounds and Reps as possible in 12 minutes:

8 Front Squats @ 95/65 lbs

24 Single-Unders

8 Barbell Front Rack Lunge Steps @ 95/65 lbs

24 Single-Unders

Score= Rounds and Reps

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