Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
Back Sqaut 155/135 Rx+185/155
Ball Slam 40/20
Double Unders
3 rounds
20 Rocky
20 Arnold
20 Danise
Banded Hamstring
T-Spine
Box Pigeon
10-5-5-4-3-2-2-2-1-1
2-4-6-8-10-8-6-4-2
Man Maker 25/15 Rx+ 50/25
Ring Dips
Box Jumps 24/20 RX+ 30/24
Cal Row x3
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
“Thunderstruck” Box Jumps
then
4 Rounds for Time
6 Burpees
12 Arnolds
8 Gladiator Push-ups
16 Ukrainian Twists
10 Speed Skaters
20 Mountain Climbers
12 Air Squats
24 Penguins
Complete 8 rounds of :20/:10 1 min rest in between each exercise.
Cal Row
Ball Slam
Wall Ball
Pull Ups
GH Sit Ups
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
10 Rounds
3 Toes To Bar
3 Box Jumps 24/20″
Max effort
AMRAP in 12 minutes
6 Ring Dips
6 Front Squats 135/95
*start with barbell on ground
2 Rounds
500M Row or 400M Run
50 Ab mat Sit-Ups
10 Minute EMOM
3 Hang Clean
start at a weight that you can increase each round every minute ending with a max 3 rep on the last set
5 Pull-Ups
5 Burpee
20 KB Swing 24/16kg
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
3 Rounds for Time
6 inch worms
12 suitcases
8 reach through
16 Greek twists 14/20
10 box step ups
20 mountain climbers
12 side lunges
24 penguins
10-5-5-4-3-2-2-2-1-1
14 Minute AMRAP
3-6-9-12 etc. up by 3’s
Ring Push-ups
Wall Ball Shots 20/14
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
5 Rounds
12 Pull-Ups
24 Double Unders
12 Ball Slam 40/20
24 AB Mat Sit-ups
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
Cal Row
OH Squat 95/65 RX +115/75
Toe To Bar
8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats
1 Min. Rest between exercises
*Total Reps is score
6 Rounds
200 Meter Row
8 Thrusters
5 Pull Ups
20 Suitcases
Wall Ball Shots 20/10
KB Swings 24/16kg
AB mat Sit-Ups
10 Rounds
250M Row
6 Squat Cleans 135/95 RX+ 155/115
15 Double Unders
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
20 Min. AMRAP 3-6-9 etc
20 Minute AMRAP
3-6-9-12 etch
Snatch 95/65, 115/75 RX+
Ring Push-Ups
ab mat sit up
20 Minute AMRAP
End of Building Run with MB 40/20 or 250M Row
8 Deadlift 225/155
8 Box Jump 24/20
8 Ball Slam 40/20
8 Toe To Bar
7 Rounds
7 Pull-Ups
7 Thruster 95/65 RX+115/75
7 Burpee
20 Minute AMRAP
30 Medball Step-Ups 40/20 20″
15 Ball Slam 40/20
30 KB Swings 24/16kg
15 Back Squat 135/95 Rx+185/135
10-5-5-4-3-2-2-2-1-1
3 Rounds
1000M Row or 800M Run
22 Pull-Ups
22 Snatch 85/55 RX+ 115/75
22 Double Unders Unbroken
*if you cannot do 22 double unders unbroken. Perform your max unbroken PR before you move on. max attempts 10x
20-16-10
Hang Clean 135/95 RX+155/115
Burpee Over Bar
Pistol Squat alt. leg
6 Rounds
250M Row
6 Ring Dips
6 Deadlift 225/155 Rx+275/175
6 Handstand Push-Ups
6 Toe To Bar
20 Minute AMRAP
3-6-9-12 etc. up by 3’s
Pull-ups
Wall Ball Shots 20/14
Box Jumps 24/20
Hell Hill Hike
Core with Mobility
4 rounds for time
6 inch worms
12 Arnolds
8 lateral lunges
16 Ukrainian twists
10 db curls
20 mountain climbers
12 triceps extensions
24 penguins
8 Rounds
8 Back Squat
8 Box Jumps
5 Pull-Ups
10 Push-Ups
10 Shoulder press
10 Sit-ups
10 Min EMOM
3 Thruster 75/45
3 Burpees
3 Pull ups
** same minute
10 Min EMOM
8 Arnolds
4 TTB
4 Rounds
20 KB Swings 24/16kg
20 Laird Lunges 24/16kg
10 Burpee Box Jump 20″ RX+24″
10 Snatch 75/45 RX+ 95/65
7 Rounds
7 Back Squat 135/95 RX+155/115
7 Pull-Ups
14 GH Back Extension
14 Ab Mat Sit Ups
16 Minute AMRAP
2-4-6-8 ect. go up by 2’s
Hang Clean 135/95 RX+ 155/105
Double Unders
Toe To Bar
10-5-5-4-3-2-2-2-1-1
4 Rounds
400M Run or 500M Row
12 Deadlift 225/155 RX+275/165
24 Wall Ball Shots 20/14
3 Rounds
20 Windshield Wiper
20 Hollow Rocks
20 Super Mans
10 Burpees
31 KB Swings 24/16kg
10 Burpees
31 Box Jumps 24/20″
10 Burpees
31 Push Presses 75/55
10 Burpees
31 Pull-Ups
10 Burpees
31 Ball Slams 40/20
10 Burpees
31 Dumbbell Snatches 50/35
1,031 Meter Row
*Scaled do 5 Burpees and scale weight as needed
CSN W/U
Mobility
open book
wall angel
door stretch
Leg Blaster
3 rounds for time
20 air squats
20 lunges
20 jumping lunges
10 squats
8 min EMOM
10 bench dips
4 TTB
** same minute
8 min EMOM
10 db curls
8 ab mat sit-ups
**same minute
Mobility
banded shoulder
open book
pigeon
7 Rounds for Time
7 burpee over box jumps 24/20″
7 thrusters 95/65#
7 pull ups
Mobility
Wall angels
Open books
Door stretch
4 Rounds for Time
12 (6e) Db snatch 35/50
12 Slam Balls 20/40
12 GH sit ups
36 Double Unders
8 Minute AMRAP
6 Box Jumps 24/20” RX+ 30/24”
6 Hand Re-Lease a Push-Ups
6 Hang Squat Clean 115/75 RX+135/95
6 Burpee bar facing
400m run
30 Toes To Bar
15 Back Squat 135/95 Rx+155/115
400m run
24 Toes To Bar
12 Back Squat
400m Run
18 Toes to Bar
9 Back Squat
4 Rouunds
400M Run or 500M Row
30 Push Press 65/45
20 Jumping Chest to Bar Pull-Ups
Deadlift
Deadlift High Pull
Clean
Front Squat
Squat Clean
20 Minute AMRAP
5 Pull-ups
5 Cleans
5 Front Squats
10 Push-ups
15 SL Sit-Ups
30 Jump Rope
5 Rnds for Time
5 burpees
10 suitcases/Arnolds
6 T-raise push ups
12 Ukrainian twists
7 Superman raises
14 penguin heel touches
8 lateral (side) lunges
16 mtn climbers
10 Inch worm pus-ups
10 Dead bugs
Banded Squat with shoulder mobility
5 Rounds
400M Run or 500M Row
10 Front Squats 135/95 RX+ 155/115
10 Ball Slam 40/20
10 Burpee
Banded Hamstring
T-Spine
Couch
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
12 Minute AMRAP
4-8-12-16 etc. go up by 4’s
Pull-ups
Double Unders
12 Minute AMRAP
4-8-12-16 ect. go up by 4’s
Push-Ups
GH Sit-Ups
800M Run or 1000M Row (Buy IN)
21-15-9
Clean and Jerk 135/95 RX+155/115
Toe to Bar
800M Run or 1000M Row (Cash Out)
8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats
1 Min. Rest between exercises
*Total Reps is score
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Max Effort
3 rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squts
3 Rounds
15 Cal Row
15 Pull-ups
15 Back Squats 135/95
8 Rounds
8 Deadlift
8 Box Jumps
5 Pull-Ups
10 Back Squats
10 Push-Ups
15 Lunges
15 Sit-Ups
Max Effort
16 Minute AMRAP
3-6-9 Etc. up by 3’s
Deadlift 225/155 RX+ 265/185
Ring Push-Ups
Max Effort
800m run buy in
4 Rounds
5 Bar Facing Burpee
10 Snatch 95/65 RX+ 115/75
15 Wall Ball Shot
20 Ab mat sit-ups
800m buy out
T-spine
Pigeon
Banded Hamstring
10-5-5-4-3-2-2-2-1-1
4 Rounds
400M Run or 500M row
15 Pull-Ups
15 Ball Slam 40/20
20 MB V-sit Russian twist 40/20
Banded Tricep
Bar Hang Middle, Wide, Narrow 30 sec ea.
Banded Instep
21-15-9-15-21
Clean and Jerk 135/95 RX+155/115
Toe To Bar
Max Effort
16 Minute AMRAP
8 Goblet Squat 24/16kg
16 KB Swing 24/16kg
8 Laird Lunge 24/16kg
16 KB Hollow rocks
Box Pigeon
Banded Hamstring
Wall Angel 2x 12
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
3 Roumds
8 Pull-Ups
8 Bench Press
8 Split Lunge
8 Ab Mat Sit Ups
30 Jump Rope
8 Rounds
8 Back Squats
8 Box Jumps 20″
Wall Angel 2 x12
Banded Squat with shoulder Mobility
Banded instep
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
21 Power Snatch 95/65
42 Cal Row
15 Power Snatch 95/65
30 Cal Row
9 Power Snatch 95/65
18 Cal Row
8 Rounds
Back Squat
Box Jump 24/20
Couch
Banded Hamstring
Banded ankle
Max effort
10 Ball Slam 40/20
8 Ring Dips
Altenate Minute
RX+ Same Minute
30 Double Under
8 Toes To Bar
*alternate Minute
RX+ Same Minute
Max effort
Box Pigeon
Banded Instep
Banded Tricep
10-5-5-4-3-2-2-2-1-1
14 Minute AMRAP 3-6-9-12 ect. Increase by 3’s
Curtis P (Hang Squat clean, Lunge, lunge, Push Press) M:95 F:65 RX+ 135/95
Burpee over Box 24/20″
Handstand Push-Ups
4 Rounds
400M Run or 500M Row
9 Deadlift 225/155
12 pull-ups
15 Wall Ball Shots 20/14
18 AB Mat Sit-Ups
Couch
Banded Tricep
BB Achilees Smash
4 Rounds
400M Run or 500M Row
15 Hang Cleans 135/95 RX+ 155/115
15 GH Sit-Ups
1-2-3-4-5-6 etc.
Pull-Ups RX+ Muscle ups(no dips)
Ring Dips
Man Maker 15/25 Rx+ 20/50
Ball Slam To MB Push up on Ball 40/20
wall angel 2 x 12
Box Pigeion
Banded Squat with shoulder mobility
Max effort
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
3-6-9-12 etc. increase by 3’s
OH Squat 75/55
KB Swing 24/16kg
Box Jump 24/20″
Max effort
Banded Hamstring
Inch Worm 12
Bar Hang Wide, Regular, Narrow 30 seconds each
4 Rounds
400M Run or 500M Row
15 Deadlift 225/155 RX+ 275/175
15 Burpee Over Bar
15 Toe To Bar
Tabata Total 20/10 8 Rounds
Pull-Ups
Push-Ups
Sit-Ups
Squats
Cal Row
Perform all 8 Rounds of 1 exercise before moving onto the next.
1 minute rest between exercises
Score is total Reps.
Open Books
Couch
Banded Instep
3 Rounds
400M Run
15 Wall ball Shots 20/14
12 Clean and Jerk 135/95 RX+ 155/115
9 Burpee Over Bar
T-Spine
Wall Angel 2×12
Banded Tricep
10-5-5-4-3-2-2-2-1-1
Max effort
14 Minute AMRAP
3-6-9-12 etc. increase by 3’s
Pull-Ups
Ring Dips
Hand Re-Lease Push-Ups
Max effort
50-40-30-20-10
Snatch 75/55. RX+ 95/65
Box jump 24/20. RX+ 30/24
KB Swings 24/16kg RX+ 32/20kg
Couch
Banded Tricep
BB Tricep Stretch
4 Rounds
15 Back Squat 135/95 RX+ 155/115
15 Hang Clean 135/95 RX+ 155/115
15 Burpee
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
20 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Sit-ups
20 Squats
5 Rounds
500M Row or 50 Double Unders
15 GH Back Extension
15 Toe to Bar
15 KBS 24/16KG RX+32/20kg
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
Banded Hamstring
Box Pigeion
T-Spine
2 Rounds For Time
24 Deadlifts (295/205 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14 lb)
24 Bench Press (195/125 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14 lb)
24 Cleans (145/100 lb)
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here
Leg Blaster
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
21-15-9
Handstand Push-Ups
Thruster 95/65
Ring Dips
Banded Hamstring
Bar Hang 20 seconds ea. wide, middle, narrow
Box Pigeon
Max effort
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155 RX+265/175
Box Jump 24/20″ RX+30/24″
Toe To Bar
Max effort
Tabata 8 Rounds 20/10
Alternate ARM DB Snatch 50/25
Double Under
Hand Re-lease Push-up
AB Mat Sit-Ups
Wall Ball Shots 20/14
Row Cal
*1 Minute rest between exercises. Complete 8 rounds of one exercise before moving onto the next
Banded Squat with Shoulder Mobility
Banded tricep
Banded Instep
3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters
95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
3 Rounds
4 Deadlift
10 Pull-Ups
10 Push-Ups
10 Sit-Up
10 MB Squat
Light Pull Run
4 Rounds
400M Run or 500M Row
15 Hang Cleans 135/95 RX+ 155/115
15 Box Jumps 24/20″
Bar hang Middle, Narrow, Wide 30 Sec.-1Min
Banded Instep
Banded pigeon
Max Effort
Leg Blaster
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
21-15-9
Snatch 75/55 RX+95/65
Pull-Up
Burpee
Banded Tricep
Open Books
Pilates Release
Max Effort 800m Run
16 Minute AMRAP
3-6-9-12 etc.
Hang Clean 135/95 RX+155/115
Double Under
Max effort
2×12 Wall Angel
Banded Hamstring
BB Achillees Smash
4 Rounds
6 Hand Stand Push-ups
12 Deadlift 225/155 RX+ 275/175
24 Ab Mat Sit-Ups
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
Banded Shoulder
Banded Squat w/shoulder Mobility
Pigeon
4 Rounds
400M Run or 500M Row
15 Push Press 95/65 Rx+ 115/85
15 Back Squat 95/65
15 KB Swing 24/16kg
Banded Hamstring
BB Achilles Smash
Open Books
10-5 Warm-up
4 Heavy
3-2 Heavier
1 Max
8 Minute EMOM
5 Ball Slam 40/20
Max Pull-ups
*Same Minute
8 Minute EMOM
5 Ring Dips
12 Lunges
*Same Minute
Banded Tricep
Banded Shoulder
wall angel 2 x12
10-5-4-3-3-2-2-1-1-1
10-4 warm-up
3 Heavy
2 Heavier
1 max
12 Minute AMRAP
2-4-6-8-10 etc increase by 2’s
Snatch 75/55 Rx+ 95/65
Burpee Over Bar
Banded Squat with shoulder Mob
T-Spine
Banded Instep
Complete 8 rounds of :20/:10 1 min rest in between each exercise.
Double Unders
Ring Rows
Defect Push Ups
Air Squats
Butterfly Ab Mat Sit ups
4 Rounds
400 Run
15 Push Press 95#/65#
12 Box Jumps
9 TTB
12 Minute AMRAP
1 Light Pull Run
4 Ball Slam 40/20
4 Pull-Ups
4 Cleans 1335/95
4 Dips
4 Rounds
400M Run
12 Thruster 95/65
9 Knee to Elbow
6 Burpee
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Banded Hamstring
Open Books
Banded Squat with Shoulder Mobility
21-15-9-15-21
Deadlift 225/155 RX+275/175
Wall Ball Shots 20/14
GH Sit-Ups
Cal Row
10-5-5-4-3-2-2-2-1-1
800M Run Buy In or 1000M Row
14 Minute AMRAP
6 Ring Dips
12 Box Jumps 24/20″
6 Burpee
12 Hand Re-lease Push-Ups
800M Run or 1000M Row (Cash out)
6 Rounds
8 Pull-Ups
8 Deadlift 135/95
8 Clean 135/95
8 Front Squat
8 Push Press
8 TTB
Rx + 155/115
3 Rounds
400M Run or 500M Row
30 KB Swings 24/16kg
20 Walking Lunges Rx+ 24/16kg
10 Ball Slam 40/20
Tabata 8 Rounds 20/10
Pull-Ups
Deadlift 95/65 Rx+135/95
Handstand Push-Up or Push press 95/65
AB mat Sit-Ups
Cal Row
Total reps is score
*one minute rest between exercises
10-5-5-4-3-2-2-2-1-1
20 Minute AMRAP
Increase Reps by 3’s 3-6-9-12-etc.
Back Squat 135/95 RX+ 155/115
Burpee Box Jump 24/20″
4 Rounds
400M Run or 500M Row
15 Hang Cleans 135/95 RX+155/115
25 AB Mat Sit-Ups
50 Wall Ball Shots
15 Pull-Ups
40 Wall Ball Shots
14 Pull-Ups
30 Wall Ball Shots
13 Pull-Ups
20 Wall Ball Shots
12 Pull-Ups
10 Wall Ball Shots
10 Pull-Ups