Weight

Strength

Every 2 minutes, for 10 minutes (5 sets):
Barbell Zombie Squat

Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 10 reps
Set 5: 12 reps 

*see notes

Time

Truffle Shuffle

For Time:

10 Shuttle Runs 
100 feet Dual DB Walking Lunge @ 50/35 lbs
10 Shuttle Runs 
100 feet Dual DB Walking Lunge
10 Shuttle Runs 
25 Dumbbell Thrusters 
10 Shuttle Runs 

Time Cap: 14 minutes

Shuttle Runs: down & back 25 ft. = 1 rep

Weight

Strength

Every 2:30, for 10 minutes (4 sets):
8 Romanian Deadlifts (20X1 tempo)

Reps

Deci

3 Min on / 1 Min off x 4 Rounds: 

14/11 cal Echo bike
10 toes to bar
AMRAP Power Snatches (95/65)

Score= Total Snatches / round

Rounds/Reps

Oddball

AMRAP 30: 

Row 30/24 calories
2 Rope Climbs
4 Dual KB Hang Clean & Jerk (53/35)
Dual KB Front Rack Carry 100 feet 
Rest for 1 minute

Score= Rounds & Reps 

Weight

Strength: TEST

Within 12 minutes:
10 Back Rack Reverse Lunges @ Max Load

*Work to a strong 10 (5/side) reps for the day in 12 minutes

Time

Helen

3 Rounds for Time:

Run 400 meters
21 Kettle bell Swings @ 53/35
12 Pull-Ups

Time cap: 14 minutes

Weight

Strength

EMOM x 12:
Min 1-4: 2 Power Clean with 2 sec pause at mid-thigh
Min 5-8: 2 Power Clean with 2 sec pause at knee
Min 9-12: 2 Power Clean with 2 sec pause at 2" off floor

Reps

Flying V

AMRAP 12: 

40 double unders
5 Push Press
40 double unders
5 hang Power Cleans 
40 double unders
10 Push Press
40 double unders
10 hang Power cleans
40 double unders
15 Push Press
40 double unders
15 hang Power cleans 
... continue trend

Score = Total Reps
RX: 115/ 80
Modified: 60 Singles 

Weight

Strength

Strength
Every 2:30, for 12:30 (5 sets):
3 Barbell Bench Presses

*Building to a tough triple for the day
*2 sec FULL pause on each rep on the chest

Reps

Benchmark Test: ARCADE

For max reps:

Round 1:
30 sec Max Rep DB Goblet Squats @ 50/35lb 
30 sec Max Rep Single arm dumbbell power snatches @ 50/35lb **alternating hands
30 sec Max Rep Lateral Burpees Over Rower
30 sec Max Rep Box Jump Overs - 24/20”, step down
30 sec Max Rep Calorie Row
- Rest 30 sec b/t each movement
+
Round 2:
60 sec Max Rep DB Goblet Squats 
60 sec Max Rep Single arm dumbbell power snatches
60 sec Max Rep Lateral Burpees Over Rower
60 sec Max Rep Box Jump Overs
60 sec Max Rep Calorie Row
Rest 30 sec b/t each movement
+
Round 3:
90 sec Max Rep DB Goblet Squats 
90 sec Max Rep Single arm dumbbell power snatches 
90 sec Max Rep Lateral Burpees Over Rower
90 sec Max Rep Box Jump Overs 
90 sec Max Rep Calorie Row
Rest 30 sec b/t each movement

Reps

Sunday Funday

AMRAP 10: 
1000 meter row 
Directly into AMRAP: 
30 Double Unders 
10 Dual KB Box Step Ups 

- Rest 2 

AMRAP 8: 
800 meter row
Directly into AMRAP: 
30 Cross over single unders 
10 Dual KB Hang Cleans

- Rest 2

AMRAP 4:
400 meter row
Directly into AMRAP: 
30 Single Unders 
10 Dual KB Deadlifts 

Score: Each round scored for reps 
RX: 53/35 KB; 24/20 in box

Time

Holleyman

30 Rounds For Time:

5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

Score: Time
Cap: 36 Minutes

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Weight

Strength

Every minute for 9 minutes (9 rounds):
3 Deadlifts
1 Squat Clean Thruster

*Start light and add load every 3 sets. Must keep same weight for 3 sets in a row.
*Done as a complex

Time

Roller Coaster

For Time: 

9-15-21 
Deadlift @ 135/95 
Box Jump (24/20)

- Rest 3 - 

15-12-9 
Front Squat @ 135/95 lbs
Box Jump 24/20 inches

Time Cap: 13 Minutes (including rest time)
*Stimulus: These are fast sets, goal is sub 5 minutes for each half

Weight

Shoulder Stamina

Every 3 min x 5 Sets: 

75 Double Unders
Directly into *Strict Press (from the floor)

Score= Heaviest Load 

Round 1: 10 reps @ 5/10 RPE
Round 2: 8 reps @ 6/10 RPE
Round 3: 6 reps @ 7/10 RPE
Round 4: 4 reps @ 8/10 RPE
Round 5: 4 reps @ 8+/10 RPE

Time

Cycle Tester

27-21-15-9 Reps for Time:

Toes to Bar
Dumbbell Alternating Power Snatch @ 50/35 lbs

Time Cap: 13 minutes

Reps

Two Thirds

2 Min on / 1 Min off x 9 sets alternating:

Set 1: 16/14 cal Echo Bike + max Russian Kettlebell Swings 

Set 2: 25/20 cal Row + max distance KB farmers carry @ 53/35lb 

Set 3: 200 meter Run + max rep Burpees

Score = Total Reps per set (9 sets = 9 scores)
*25 ft. = 1 rep of FC

Comment Only

Skill Work

Every 2:30 x 6 Sets: 

Level 1: 6-8 Negative Pull Ups 
Level 2: 6-8 Kipping Butterfly Pull Ups
Level 3: 4-6 Banded or Box BMU 
Level 4: 4-6 Bar or Ring MU

*See notes for Level / Stimulus description

Rounds/Reps

Murph Is Coming

AMRAP 20: 

400 meter run 
20 air squats 
15 push ups 
10 pull ups 

Score = Rounds & Reps 
RX+: Vested; 20 Alternating Pistol Squats 

Weight

Strength

Every 3 min x 4 Sets: 

3 Front Squats 
3 Back Squats 

All Sets done @ 75-80% of 1 RM Front Squat 

*Start with the Front Squats, and then re rack the bar before transitioning to Back Squats. There is no rest time between the 2 movements, besides the time it takes to re rack. 

Time

Building Blocks

Every 5 minutes for 20 minutes (4 rounds):

Row 30/24 calories
7 Power Clean and Jerks @ 155/105 lbs

*focusing on getting faster with each set

Time cap: 3 minutes per set,
Each round scored for time 

Top scores: 2:15 first set, getting progressively quicker
Minimum Goal: 1st set should be done in under 2:45 then get progressively quicker

Masters RX: 135/95 

Rounds/Reps

Isolation Stations

20 min AMRAP with partner:

2 rounds:
P1: 250/200m Row while P2: Hang from bar
P2: 250/200m Row while P1: Hang from bar
---
2 rounds
P1: 15 CTB pull ups while P2: HS hold on Wall
P2: 15 CTB pull ups while P1: HS hold on Wall
---
2 rounds
P1: 5 Wall walks while P2: Front Plank hold
P2: 5 Wall walks while P1: Front Plank hold

Score = Rounds & Reps

Completion

Strength

Lower Intensity Strength

Every 2:30, for 7:30 (3 sets):
8-10 Single Leg Feet Elevated Glute Bridges
*8-10/side every set

Weight

Strength

Every 3 minutes, for 9 minutes (3 sets):
5 Deadlifts

*build to a tough 5 reps in 3 full working sets, at 8/10 RPE - leaving 20-30lbs in the tank.

*TnG or drop & reset allowed but a max of 3 seconds reset between each rep.

Time

Stay In Your Lane

3 rounds for time:

10 shuttle runs (25ft down & back= 1)
10 single arm DB hang clean and jerks @ 50/35lb - RIGHT
25ft single DB suitcase walking lunges @ 50/35lb - RIGHT
10 shuttle runs (2x25ft)
10 single arm DB hang clean and jerk @ 50/35lb - LEFT
25ft single DB suitcase walking lunges @ 50/35lb - LEFT

Cap: 16 Min

Rounds/Reps

Endure

30 min AMRAP:

1500/1200m Echo Bike
15 Box jump overs (step down) 24/20in
15 V-ups
10 Strict pull ups
--rest 1 min after each round--

Score= Rounds & Reps 
*1 rep for every 100m bike

Time

Flextra Credit

2 Rounds for Time:

50 Banded Bicep Curls
50 Banded Standing Tricep Extensions 

Reps

Ascension

6 sets:
2 min ON / 1 min OFF:
1,2,3,4,5,6, etc...
Lateral Burpees over Bar
Wall balls @ 20/14lbs 
Power Snatches @ 95/65lb

Score= Total Reps 

Weight

Post Metcon Strength

Every 2 minutes for 12 minutes (3 rounds):

Odd Rounds: 6-8 Alternating Front-Racked Barbell Reverse Lunges
Even Rounds: 8-10 Single leg, single DB RDLs

Reps

Strength

On a 15 Minute Running Clock

Part A: Max Barbell Bench Presses @ 75%

*In 10 Minutes: Build up to your 75%, 
then perform 1 Big unbroken set, stopping 1 rep before failure or right when you start to grind

Score = Total Reps in unbroken set 

Part B: 

@ 12 Min Mark:
40 Supinated Inverted Chest To Bar Rows

*Goal = Quick / intense, 3 min time Cap so shoot for 3-4 sets max (see video for demo)

Rounds/Reps

Unlucky

AMRAP 13: 

Row 50/40 calories
50 Toes to Bars
50 Handstand Push-Ups

Score = Rounds & Reps 


Level 2:
40/32 cal row
30 hanging knee raises or V Ups
30 Dual DB push press 

Weight

Strength

Every 90 seconds for 9 minutes (6 rounds):

1 Hang Snatch
2 Overhead Squats

*Build to 80% 1RM Snatch - Start around 60% 1RM Snatch & add weight each set as form allows
*Any style on hang snatch

Time

Tooth Thirty

For Time:

100 Double-Unders
30 Squat Cleans @ 155/105 lbs
100 Double-Unders

Time Cap: 10 minutes

Level 2:
100 single unders
30 squat clean 115/80lb 
100 single unders

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