For time:

25 Walking lunge steps

20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 bench dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball

For time:
100 Squats
90 Double Unders
80 Push Ups
70 Sit Ups
60 Jumping Pull Ups
50 Thrusters (Empty barbell)
40 Back Extensions
30 Box Jumps
20 Deadlifts (Dumbbells that equal 1/2 Bodyweight)
10 Handstand Push Ups

3 rounds for time:

20 kettlebell swings
40 push press
60 squat

5 rounds, 1 minute per exercise, 30 seconds rest between exercises:

Turkish Get Ups
KB Swings
KB Press

''Unworthy'', for time:

Squats: 80-40-20-40-80
1.5 Pood KB Swings: 40-20-10-20-40
Pull Ups: 20-10-5-10-20

5 rounds
10 OHS
15 pull-ups
20 RR (total L+R)
21-18-15-12-9 reps of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Cleans
Dead Lifts
Ring Push Ups

"GRINDY"
10 Clean and Jerks with 85#
5 rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks

10-9-8-7-6-5-4-3-2-1 reps of:

Front Squat @ 65#
Jerk @ 65#

21-18-15-12-9-6-3 of:
SDHP @65#
Push-Jerk @65#

PAIN STORM
10 Front Squats 10 Push Press 10 Thrusters
2 Box Jumps 2 Pull ups 2 Burpees

8 Front Squats 8 Push Press 8 Thrusters

4 Box Jumps 4 Pull ups 4 Burpees

6 Front Squats 6 Push Press 6 Thrusters

6 Box Jumps 6 Pull ups 6 Burpees

4 Front Squats 4 Push Press 4 Thrusters

8 Box Jumps 8 Pull ups 8 Burpees

2 Front Squats 2 Push Press 2 Thrusters

10 Box Jumps 10 Pull ups 10 Burpees

AMRAP in 20 minutes, all w/ empty Olympic bar

Push Press x 6
Squat x 6
Deadlift x 6
High Pull x 6
Hang power clean x 6
Front squat x 6
"Man-eater", 10,9,8,7,6,5,4,3,2,1 reps of:
Pull-Ups
Push-Ups
Squat Jumps

Three rounds of:

24″ Box Jumps x 40
Ring Push-Ups x 30
Barbell RDL x 20 (1/2 Body-weight)
Pull-Ups x 10

"Tabata Your Mom"

8 intervals, :20 on/:10 off for each set of exercises. Only rest in between is transition
time
Pull-ups
Push-ups
Squats (air)
Sit-ups
KB swings

"Lexie Grace" 10,9,8,7,6,5,4,3,2,1 reps of:

Deadlift
Power clean
Front squat

"2 Minute Torture", max reps in 2 minute of:

Thrusters (65)
Pull ups
KB swings
Sit ups
Treadmill Sprint for distance
Push ups
Power Cleans (men: 95 lbs/women: 65)
Row (for calories)
2 minute break between exercises

“FILTHY FIFTEEN”, 5 Rounds For Time of

15 Pull-Ups
15 Double unders
15 Squats
15 Push-ups

30 reps, burpee-style , of:

Pull-Ups
Wall Balls (Men #14, Ladies #8)
Box Jumps

AMRAP in 20 minutes of:

10 push-ups
15 sit-ups
20 squats
Painstorm 32 - "Griptastic"
500m Row
25 KB Swing Right Hand
25 KB Swing Left Hand
500m row
25 KB Snatch Right Hand
25 KB Snatch Left Hand
500m row
25 KB Clean and Press Right Hand
25 KB Clean and Press Left Hand
500m row
25 KB Swing Both Hands
25 Goblet squats

For Time:
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

For time:
50 Ring Dips
400m Run
50 Push Ups
400m Run
50 Press (men 75#, ladies #45)

21 - 18 - 15 - 12 - 9 Reps of
Knees to Elbows
Ring Push Ups
+ 400m run after each round

5 Rounds For Time:

50 Squats
50 DUs

5 Rounds For Time:

5 pull-ups
10 BW deadlifts
15 ring dips

For time:
50 Stick O.H.S.
10 Burpees
50 Box Jumps
10 Burpees
50 Over head Lunges with the stick
10 Burpees
50 Pull-Ups
10 Burpees
5 Rounds For Time of:
Ring Dips x 5
Knees to Elbows x 10
Pistols x 15

21-18-15-12-9-6-3 reps of:

Thrusters
Pull ups
Ring push-ups

“Fucking Dallas”, AMRAP in 20 minutes of:

10 dumbbell squat clean/push-press (20#)
5 SDHP (65#)
7 Burpees

Five rounds for time of:

30 DUs
30 Sit-ups
30 Squats

AMRAP in 20 minutes using a (M 65#/W 45#) bar:

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

For time:
Squat 5 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 4 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 3 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 2 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 1 interval of 20 seconds.

21 - 15 - 9 reps for time of:

Med Ball Cleans (10% BW)
Ring Dips
Box Jumps
Pull-ups
Swings and box jumps
30 Kettlebell Swings (M 24kg/W 16kg)
3 Box Jumps (M 24in/W 20in)
27 KB Swings
6 Box Jumps
24 KB Swings
9 Box Jumps
21 KB Swings
12 Box Jumps
18 KB Swings
15 Box Jumps
15 KB Swings
18 Box Jumps
12 KB Swings
21 Box Jumps
9 KB Swings
24 Box Jumps
6 KB Swings
27 Box Jumps
3 KB Swings
30 Box Jumps

3-Mile Track Workout

Run 1 mile
800m Sprint
800m Run
400m Sprint
400m Run
400m Sprint
400m Run

“Broomstick Mile” (with PVC):

Back Squat X25
Front Squat X 25
OHS X 25
Run 400 M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400 M
Hang Clean X 50
Run 400 M
Snatch X 50
Run 400 M

4 Rounds of:
20 Wall Ball Shots
20 Walking Lunge Steps
20 Burpees
For time:
50 Ring Dips
400m Run/500m Row
50 Push Ups
400m Run/500m Row
50 Press (men 75#, ladies #45)

AMRAP in 20 minutes of:

7 PP
12 box jump

For time:
Run 400m
21 OHS
9 push-up
Run 400m
15 OHS
15 push-up
Run 400m
9 OHS
21 push-up

Three rounds of:

Run 400M
20 Double Unders
20 Knees-to-Elbows
20 Overhead Walking Lunges (M 45#/W 35#)

3 rounds of:
400m run
10 burpees
20 squats

3 Rounds of:
8 TGU (M 45#/W 20#)
50 Sit-ups
100 Squats

Thrusters
50 @ 35#
40 @ 45#
30 @ 55#
20 @ 60#
10 @ 65#
“Sweet 16”, for time:
DB hang squat clean x 16
Walking lunges x 8L/8R
Waiter’s walk 100m (each arm up for 50m)
Run 400 m
DB push press x 16
Walking lunges x 8L/8R
Farmer’s walk 100m
Run 400m
DB hang squat clean x 16
Walking lunges x 8L/8R
Waiter’s walk 100m (each arm up for 50m)
Run 400 m
DB push press x 16
Walking lunges x 8L/8R
Farmer’s walk 100m
Run 400m

“Ivan the Terrible”, for time:

90 Seconds of Jumping Rope
50 Lunges
50 Push-ups
50 Sit-ups
90 Seconds of Jumping Rope
40 Lunges
40 Push-ups
40 Sit-ups
90 Seconds of Jumping Rope
30 Lunges
30 Push-ups
30 Sit-ups
90 Seconds of Jumping Rope
20 Lunges
20 Push-ups
20 Sit-ups
90 Seconds of Jumping Rope
10 Lunges
10 Push-ups
10 Sit-ups

“Man-Up”, for time:

21 Ring Dips
6 KB Swings (36 lbs)
9 Renegade Man-Makers (20-lb DB)
15 Ring Dips
12 KB Swings (36 lbs)
6 Renegade Man-Makers (20-lb DB)
9 Ring Dips
18 KB Swings (36 lbs)
3 Renegade Man-Makers (20-lb DB)
15-12-9 reps of:
SDHP (2 x 36-lb KB)
Ring Dips
Pull-Ups
Push Press (75 lbs)

5 rounds for time of:

10 Deadlifts (95 lbs)
10 Hang Power Cleans (95 lbs)
10 Push Presses (95 lbs)
10 Front Squats (95 lbs)

“Crouching Tiger”, for time:

30 Squats
15 Push-ups
30 Pistols
15 Push-ups
30 Box jumps
15 Push-ups
30 Walking Lunges
15 Push-ups

“1,500”, 10 rounds of:

100 Jump Ropes
10 Burpees
10 Sit-ups
10 Push-ups
10 Squats
10 Pull-ups

For time:
21 OHS @ 95#
3 Burpees
18 OHS
6 Burpees
15 OHS
9 Burpees
12 OHS
12 Burpees
9 OHS
15 Burpees
6 OHS
18 Burpees
3 OHS
21 Burpees

AMRAP in 20 minutes of:

10 deadlifts @65#
8 hang cleans @65#
6 push press @65#
“Running Grace”
Run 400m
10 clean and jerks
Run 400m
10 clean and jerks
Run 400m
10 clean and jerks

21-15-9 of:
SDHP
Ring Dips
Pull-Ups

3 or 5 rounds
10 BW DL
10 heavy KB swings
10 burpee pullups

For time:
42 DUs
21 swing
30 DUs
15 swings
18 DUs
9 swings

For time:
21-15-9: Wall Ball (M:20#, W:14#)
9-15-21: Burpee

7 Rounds of:
7 Push Jerks (M:135#, W:83#)
7 Pull Ups
200m Run

5 rounds of:
10 ring dips
20 KB Snatches - 10/arm (M 30#/W 20#)
30 Sit-ups
40 KB Cleans - 20/arm (M 24kg/W 16kg)

For time:
Row 500m
21 Thrusters 65
21 burpees
Row 500m
15 Thrusters 65
15 burpees
Row 500m
9 Thrusters 65
9 burpees
“Annie are you OK?” 21-15-9 reps of:
Row
75 lb Sumo DL High Pull
20 lb Med Ball Clean
75 lb Thruster
20 lb Wall Ball
Burpees

3 rounds of:
5 burpees
10 situps
15 pushups
20 squats
400m run

7 rounds of:
200m
15 Knees to elbows
10 Burpees
5 HSPU

100 Bodyweight Back Squats

With a continuously running clock perform as many back squats of your own bodyweight
as possible in one minute. At the end of each minute do:
10 Pull-ups
10 Push-ups
And then return to your back squats. Continue this until you have completed all 100
back squats.