Weight

Strength

Every minute for 10 minutes (10 rounds):

3 Barbell Bench Presses @ 55-65%

*1 sec pause on chest
*Should be fast & explosive

Time

Gerry

For Time:

Row 1000/800 meters
Run 1 mile
Row 1000/800 meters

Time Cap: 18 minutes

Weight

Back Squat

Every 3 Min x 4 Sets: 

Set 1: 3 reps @ 73%
Set 2: 3 reps @ 83%
Set 3: 3 reps @ 87%
Set 4: Max reps @ 90%

Rounds/Reps

Balled Up

9 min ascending ladder:
5-10-15-20-25 etc
Thrusters (95/65)
V-up

Score= Rounds and Reps

Level 2:
9 min ascending ladder
5-10-15-20-25 etc
Thrusters (65/45)
Tuck-up or Sit Up

Happy Easter, enjoy your Sunday!

Time

Fusion/Fission

For time, With a Partner:
*scored as cumulative time:

At min 0 with a 10 min cap
100 synchro bar facing burpees for time
- every 2 min, starting at min 0, each partner performs 6 hang power clean at 95/65lb (only one bar)

At min 12, with a 10 min cap
180/140 cal Echo Bike **M/F=160**
- every 2 min, starting at min 0, each partner performs 6 shoulder to OH at 115/80lb (only one bar)

At minute 24
4-8-4 Relay
Each partner runs a 400m
Then each partner runs an 800m
Then each partner runs a 400m

Time Cap: 40 Minutes

Weight

Strength

Barbell Thruster

Every 2:30 x 3 Sets: 

Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps

*from the floor
*build each set to a 3RM for the day

Time

Bound To Hinge

8 Rounds for Time:

28 Double-Unders
8 V-Ups
4 Deadlifts

Time Cap: 12 minutes

*perform deadlifts @ 3 RM thruster load
Mod: 56 Singles; Sit Ups 

Reps

Sunday Funday

:90 on / :30 off for 20 Rounds: (40 min Total)

Buy in: 15/12 Cal Row 
Directly into: Max Reps of "x"

"X"= 
Rounds 1-4: Burpees
Rounds 5-8: Box Step Ups
Rounds 9-12: Jump Rope Freestyle
Rounds 13-16: Push Ups
Rounds 17-20: Jumping Air Squats 

Reps

Strength

Every minute for 12 minutes (4 rounds):

Minute 1: Max Devil's Presses for 30 seconds @ 50/35 lbs
Minute 2: Max Strict Pull Ups for 30 seconds
Minute 3: Rest

Score = Total Reps

Time

Hidden Gem: Level 1

For time:
With a partner, splitting work however...

50/40 cal row
75 toes to bar
50/40 cal row
50 CTB
50/40 cal row
25 ring muscle ups
50/40 cal row

Time Cap: 25 Minutes 

Time

Hidden Gem: Level 2

With a partner, splitting work however
For time:

50/40 cal row
75 V-ups
50/40 cal row
50 Pull ups
50/40 cal row
25 Burpee Pull ups
50/40 cal row

Time Cap: 25 Min

Weight

Strength

On  a 19 Min Running Clock...

Within 10 minutes:

2 Hand Release Deadlifts @ Max Load

*Build to a tough/technical double for the day with hand release at the bottom of each rep in 10 minutes

Rest Til 15:00, then: 

Every minute for 4 minutes (4 rounds):
3 Deadlifts @ 70%

*70% of tough double from part A. TnG Allowed. Does not need to be hand release

Time

All In The Hips

For time:
50 thrusters @ 95/65lb 

- at the top of each minute, starting at minute 0 perform 5 power snatch

*Master's RX: 75/55lb

Time Cap: 7  Min

ounds/Reps

Double Dale

AMRAP 20: 

400m Run
2 Rope Climbs

Score= Rounds & Reps

Modified: 
500m Row
12 Pull Ups or Ring Rows

No Score

Flextra Credit

Every 2:30 for 7:30 (3 rounds):

20 Seated Elbow on Knee Banded Bicep Curls
20 Banded Overhead Tricep Extensions

Weight

Strength: Barbell Cycling

Every 2:30, for 10 minutes (4 sets):

6 Power Cleans + 4 Hang Power Cleans + 2 Alternating Front-Racked Barbell Reverse Lunges

*2/side for lunges
*Start light & build to something strong & technical by the final set

Rounds/Reps

Change of Perspective

8 sets:
90 sec work, 30 sec rest:
*picking up where you left off

10 line facing burpees
10 russian KBS @ 53/35
10 wall balls @ 20/14lb 

- 8th round/knockout round work all the way to the 2 minute mark

Score= Total Rounds and Reps

Weight

Strength

Every :90 for 12 minutes (4 Rounds):

Odd Rounds: 4 Barbell Bench Presses (2111 tempo)

Even Rounds: Max Strict L Pull-Ups

*increase load each set of bench press ending near a 4RM for the day but stick true to tempo

Mods for Strict L Pull Ups: 
L2: Strict Pull Ups
L3: Banded Strict Pull Ups

Rounds/Reps

Tabasco

AMRAP 14:

80 Double-Unders
Row 30/24 calories

Score = Rounds & Reps
Top scores: into the 7th round

L2: 80 Single Unders 

No Score

Extra Credit

2 Sets: 
12-15 Lu Raises
Rest 30 seconds

12-15 Seated Elbow On Knee Banded External Rotations
*elbows abduct

Rest 30 seconds

Bretzel for 30 seconds
*30 sec/side - focus on deep breathes in thoracic rotation

Rest 30 seconds

Weight

Box Squat

Every 3:30 x 3 Sets: 

Set 1: 5 reps @ 65%

Set 2: 5 reps @75%

Set 3: 5+ reps @ 80%

Set 4: AMRAP @ 85% 

Time

Compression: Level 1

6 Rounds for Time:

5 Deadlifts @ 185/125 lbs
10 Box Jump Overs 24/20 inches
15 AbMat Sit-Ups

Time Cap: 10 minutes

Time

Compression: Level 2

6 Rounds for Time:

5 Deadlifts @ 155/ 105
10 Box Step Overs 20 inches
15 AbMat Sit-Ups

Time Cap: 10 minutes

Rounds/Reps

Murph Prep Sunday

AMRAP 35:

"Cindy":
5 Pull Ups
10 Push Ups 
15 Air Squats 

*Every 5 Min: 400m Run 
*Workout Begins with the Run

Score= Round & Reps
RX+: Weight Vest 

Weight

Strength

EMOM x 12: 

Min 1: Strict Press: 2.2, rest 20 sec between doubles - build each set to heavy cluster for the day
Min 2: Single arm DB S2O: 8-10 reps/side
Min 3: Hanging L-Hold: Max time Accumulated in 30 sec
Min 4: Rest

Score= Weight on the barbell

Rounds/Reps

Work: Rest - Level 1

As Many Rounds and Reps as possible in 20 minutes:

15 Wall Ball Shots @ 20/14 lbs
12 Dumbbell Alternating Power Snatches @ 50/35 lbs
9 Chest-to-Bar Pull-Ups

Rounds/Reps

Work: Rest - Level 2

20 minute AMRAP: 

15 wall ball 14/10lb
12 alternating DB snatch 35/20lb 
9 chin over bar pull ups

*Level 3: 
Sub Pull Ups for Ring Rows or Jumping Pull Ups

OPEN WORKOUT 24.3

Rounds/Reps

Strength

8 min AMRAP For Quality:

10 Barbell Back Rack Step Ups (5/side) @ 95/65lb to 20" for all
30 sec OH Barbell Hold

Score= rounds and reps
*Modify the Step Ups as needed to prioritize stability and control on the box

Comment Only

Cruise

22 minute AMRAP for quality: 

30 sec plank on elbows
15/12 cal Echo Bike
10 bodyweight walking lunge per leg
3 turkish get up on left arm 12/8kg
30 sec reverse plank
15/12 cal Echo Bike
10 body weight box step ups per leg 24/20in
3 turkish get up on right arm 12/8kg

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