Weight

Sunday Funday

EMOM 30:

1: 14 Renegade Rows 
2: 14 Burpees over DB
3: 100 meter Dual DB Farmer's Carry
4: 200 meter Run 
5: Rest 

Completion

Core Cash Out

:30 on / :30 off for 3 Rounds: 

- Russian Twists
- Bicycles
- Tuck Ups

Time

Alternate

For Time, with a partner: 

800m Run Buy In (together) 

4 Rounds: 
60/48 cal Echo Bike - switching every 15/12 cal
40 Alternating DB snatches @ 50/35lb - switching every 10 reps
30 total HSPU *Switch as desired

800m Cash Out 

Time Cap: 30 

Weight

Strength

On a running clock: 

Part A: 
In 10 Min: establish 1 Split Jerk @ Max Load

Part B: 
@ 12 Min Mark, complete 1 unbroken set of Max Shoulder to Overheads @ 60% of Part A weight 

Reps

Midline Madness

:90 on / :30 off x 5 Sets: 

10 bar facing burpees
Max rep thrusters in remaining time

Score = Total Thrusters / rounds

RX Thruster Weights:
Sets 1&2: 95/65
Sets 3&4: 115/80
Set 5: 135/95

Rounds/Reps

Deuces Are Wild

AMRAP 22:

Run 400 meters
Forearm Front Plank for 1 minute
20 Suitcase Dumbbell Box Step Ups 24/20 inches @ 50/35 lbs

Score = Rounds & Reps

Weight

Flextra Credit

Every 2 minutes for 8 minutes (2 rounds):

Min 1-2: 
12 / side Dumbbell Concentration Curls
Minutes 3-4: 
12 / side Single Arm Overhead Dumbbell Tricep extensions

Weight

Strength

EMOM 3: 
5 TNG Power Cleans @ 65-70%

- Rest 1 

EMOM 3: 
3 TNG Power Cleans @ 75-80%

- Rest 1

EMOM 3:
1 Power Clean @ 85+%

Time

Baker's Dozen: Level 1

5 Rounds for Time:

50 Double-Unders
13 Chest-to-Bar Pull-Ups
13 Deadlifts @ 225/155 lbs

Rest :90 seconds between each round

Time Cap: 18:30

Time

Baker's Dozen: Level 2

5 Rounds For Time: 

50 single unders
13 Pull Ups 
13 deadlift 155/105lb 

rest 90 sec b/w sets

Rounds/Reps

Primer

AMRAP 10:

200m Run 
:10 Hollow Hold directly into 10 Alt. V Ups 
3 Wall Walks 

Score = Rounds & Reps 

Time

Pump It Up

For Time:

Row 40/32 calories
10 Hand Release Push-Ups
10 AbMat Sit-Ups

Row 40/32 calories
20 Hand Release Push-Ups
20 AbMat Sit-Ups

Row 40/32 calories
30 Hand Release Push-Ups
30 AbMat Sit-Ups

Row 40/32 calories
40 Hand Release Push-Ups
40 AbMat Sit-Ups

Row 40/32 calories

Time Cap: 25 minutes

Weight

Strength

1 x 2

Within 12 minutes:

Establish a heavy set of 2 Back Squat 

Rounds/Reps

Quad City: Level 1

AMRAP 12: 

2 Bar Muscle-Ups
4 Hang Squat Cleans @ 115/80 lbs
8 Front-Racked Barbell Lunges @ 115/80 lbs

Score = Rounds & Reps

Rounds/Reps

Quad City: Level 2

12 min AMRAP: 

4 strict pull ups
4 hang squat clean 95/65lb 
8 alternating front rack lunge steps

Score= Rounds & Reps

Level 3 (If you can't lunge):
4 Strict Pull Ups 
4 Hang Power Cleans 
4 Front Squats 

Murph Prep Sunday

AMRAP 12: 
1000m Run Buy in; directly into: 
Max rounds Cindy **

- Rest 5 Min - 

**x rounds of Cindy
Cash out: 1000m Run

Time Cap: 30 Min 

Rounds/Reps

Fast & Furious

AMRAP 20:

20 Shoulder to Overheads @ 50/35 lbs
15 Box Jump Overs 24/20 inches
10 Single Dumbbell Box Step Ups 24/20 inches @ 50/35 lbs

Score= Rounds & Reps

Strength

Every 90 seconds for 9 minutes (3 rounds):

Minutes 0:00 – 1:30-
Max Chin ups for 1 unbroken set (supinated grip strict pull up)

Minutes 1:30 – 3:00
1 Rope Climb with Legless Descent

Gymnastics Work

Every 2 Min x 6 Sets: 

Level 1: 50 foot Handstand Walk 
Level 2: 8-12 Strict Handstand Push Ups
Level 3: 8-12 Kipping HSPU
Level 4: 8-12 DB Z Press 

Time

Bars

For Time:

20 Toes to Bars
30 Hang Power Cleans @ 155/105 lbs
20 Toes to Bars
30 Front Squats @ 155/105 lbs
20 Toes to Bars

Time Cap: 12 minutes

Time

Palindrome: Level 1

For time:
20 CTB pull up buy in
---
40-30-20-10 Calorie row
10-20-30-40 Burpee to 6in target
---
20 CTB pull up cash out

Time Cap: 20 Min

*women row 32/24/16/8 cals on rower

Time

Palindrome: Level 2

For time:
20 pull up buy in
---
32-24-16-8 Calorie row
8-16-24-32 Burpee to 6in target
---
20 pull up cash out

Time Cap: 20 Min

Completion

Cashout

3 alternating sets of:

12-15 Tall Kneeling Dumbbell Lateral Raises

Rest 30 seconds

12-15 Banded Pull Aparts
*thumbs up

Rest 30 seconds

Supinated Grip Passive Hang for 30 seconds
*feet supported if needed

Rest 30 seconds

Weight

Strength

Every 3 minutes, for 15 minutes (5 sets):
Hand Release Deadlift

Set 1: 5 reps @ 80%
Set 2: 5 reps @ 80%
Set 3: 3 reps @ 85-87%
Set 4: 3 reps @ 85-87%
Set 5: 3 reps @ 85-87%

Completion

Walk It Out

3 sets, picking up where you left off:

4 min AMRAP / 1 min REST:

4 wall walks
8 KB goblet lunge steps (53/35)
32 double unders

Score = Total Rounds & Reps

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