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Jess
For Time
For Time
5 Rounds
9 Burpee Box Jumps 30/24"
18 Heavy Double Unders*
9 Devils Press 50s/35s
*Zues Rope Recommended
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Fretsai
EMOM
40mins of Simple Hard Graft...
Choose you weapon...
Row / Echo Bike / Ski / Assault Bike / Assault Runner / C2 Bike
Max Cals in 40mins*
*Every 4mins Starting on 0 Complete;
30 Unbroken Double Unders**
20 Dumbbell Deadlift 2 x 22.5/15kg
10 Dumbbell Shoulder To Overhead
** Every break stop and complete 5 burpees.
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Fali
For Time
For Time
100 Double Unders
80 Wall Balls 9/7kg
60/45 Cal Row
40 Pull Ups
20 Burpee Box Jump 24/20"
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Jadsauli
For Time
Complete 3 rounds for time:
• 60 Double Unders
• 30 GHD Sit-ups
• 15m Handstand Walk
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Etanaa
For Time
For time:
- 20 back squats, 102/70 kg
- Handstand walk, 5m
- 12 dumbbell snatches, 22.5/15 kg
- 20 burpees
- 15 handstand push-ups
- 200 double unders
- 15 hang snatches, 43/29 kg
- 30 alternating kettlebell snatches, 32/24 kg
- 20 pull-ups
- Assault bike, 20/15 calories
- 20 lunges
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Delenedrian
For Time
For time:
- 75 kettlebell swings, 32/24 kg
- 8 turkish get-ups
- 10 overhead squats, 70/50 kg
- 20 box jumps, 75/60 cm
- 15 clusters, 53/36 kg
- 150 double unders
- Assault bike, 20/15 calories
- 25 lunges
- 25 dumbbell squats, 22.5/15 kg
- SkiErg, 20/15 calories
- Handstand walk, 15 m
- 10 power cleans, 102/70 kg
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Xantendrald
For Time
For time:
- Assault bike, 50/35 calories
- 10 power cleans, 70/50 kg
- 30 triple unders
- 10 cleans, 102/70 kg
- 12 power snatches, 43/29 kg
- 30 box jumps, 60/50 cm
- 150 double unders
- 10 hang snatches, 61/43 kg
- 10 clusters, 61/43 kg
- 50 knees-to-elbows
- Handstand walk, 10 m
- 20 kettlebell clean & jerks, 24/16 kg
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Ong
For Time
For time:
- 30 kettlebell snatches, 32/24 kg
- 20 strict ring dips
- 15 handstand push-ups
- 25 GHD sit-ups
- 5 bar muscle-ups
- 50 bar-facing burpees
- 150 double unders
- 30 jumping pull-ups
- 30 dumbbell power cleans, 22.5/15 kg
- 10 power cleans, 70/50 kg
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Hanaa
For Time
8 rounds for time of:
- 12 wall-balls, 9/6 kg
- 3 handstand push-ups
- 30 double-unders
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Augh
For Time
4 Rounds For Time:
21/17 Cal Ski Erg
15 Push Press (115/75)
72 Double Under
Goal: Sub 15 min
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Peralachaze
For Time
For time:
1,000/800m Ski Erg
80 Drag Rope Double Unders
60ft Front Rack Walking Lunge 165/115# (30/30')
40 Toes to Bar
60ft Front Rack Walking Lunge 165/115#
80 Drag Rope Double Unders
1,000/800m Ski Erg
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Leynarah
For Time
For Time
5 Rounds:
60 Double Unders
6 Devil's Press @ 50/35lb
24 GHD Sit-ups
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Larawnyan
AMRAP
AMRAP 18 Minutes
1 Legless Rope Climbs
15 Heavy Double Unders
30 Alternating Hang DB Snatch 50/35lbs
15 Heavy Double Unders*
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Lyselan
For Time
For Time
50’ handstand walk
100 heavy double unders
50’ handstand walk
80 heavy double unders
50’ handstand walk
60 heavy double unders
50’ handstand walk
40 heavy double unders
50’ handstand walk
20 heavy double unders
50’ handstand walk
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Taitherl
For Time
For Time
2 Sets
500m Row
100 Double Unders
10 Power Cleans (135/95)
15 Muscle Ups
10 Power Cleans (135/95)
100 Double Unders
500m Row
-rest 5 Minutes b/t sets-
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Qalar
For Time
For Time
50 Cal Ski
50 Toes to Bar
250 Double Under
50 Cal Ski
50 Toes to Bar
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Qeraldashli
AMRAP
AMRAP 25
- 5 Ring Dips (10, 15, 20, 25, 30… etc.)
- 10 Air Squats (20, 30, 40, 50, 60… etc.)
- 15 Double Unders (30, 45, 60, 75, 90… etc.)
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Tinae
For Time
For time:
- 15 deadlifts, 110/75 kg
- 40 wall-balls, 13.5/9 kg
- 30 kettlebell thrusters, 24/16 kg
- 15 overhead squats, 61/43 kg
- 30 box jumps, 60/50 cm
- 20 back squats, 102/70 kg
- 150 double unders
- 40 air squats
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Bylareelande
AMRAP
AMRAP 14 min
- 5 D-Ball cleans, 36/22.5 kg
- 50 double-unders
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Okly
AMRAP
AMRAP 18 min:
- 21 double unders
- 15 deadlifts, 61/43 kg
- 9 push-ups
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Seleighna
AMRAP
AMRAP 14 min
- 5 front squats, 84/61 kg
- 50 double-unders
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Bulonatalit
AMRAP
AMRAP 11:00
9 Barbell Thrusters @ 105/75
35 Double Unders
18 GHD Sit-ups
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Kabiassierr
For Time
For Time
150 Double Unders
Into:
4 Rounds:
3 Deadlifts @ 365
9 Strict Handstand Push-ups
18 Alternating Pistol Squats
Into:
150 Double Unders
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Jan
AMRAP
AMRAP 9
- 50 Double Unders
- 12 Toes-to-Bar
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Vilmorteran
For Time
3 Rounds for Time
- 60 Double Unders
- 30 Overhead Squats, 95/65lbs
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Sinavernelod
AMRAP
AMRAP 13
- 50/40 Calorie Row
- 50 Toes-to-Bar
- 100 Double Unders
- 50 Pull ups
- 50 Bar Facing Burpees
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Brooke
For Time
4 Rounds for time:
15 GHD Sit-ups
30 Thrusters
45 Double Unders
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Andilliamha
For Time
4 Rounds for time:
15 GHD Sit-ups
30 Thrusters
45 Double Unders
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Erc
AMRAP
15 min amrap
30 double unders
10 air squats
5 inch worms
Watch WOD
Lynnaryanta
For Time
For time-ish:
15 Strict Press
30 Single Dumbbell Box Step-ups
120 Double Unders
30 Single Dumbbell Box Step-ups
15 Strict Press
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Buy In/Cash Out
For Time
For Time:
Buy In:
150 Double Unders
30 Overhead Squat (115/75)
50 GHD Sit-Up
30 Front Squat
50 Push Up
30 Back Squat
Cash Out: 150 Double Unders
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DU + BMU + BBJO + Lunges
For Time
For Time:
2 sets
150 Double-Unders
15 Bar Muscle-Ups
30 Burpee Box Jump-Overs (24"/20")
150-Foot Kettlebell Front-Racked Walking Lunge Steps (32/24 kg KBs)
150 Double-Unders
Rest 6 minutes
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Shoot her! Shoot her!
AMRAP
AMRAP 20:
100 Wall Balls (20/14)
75 GHD Sit Ups
50 Burpee Box Get Over (24/20)
Max Toes to bar
*Perform 50 double unders every 2 minutes (start workout with wall balls)
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We need more teeth
For Time
For Time:
3 sets
25/20 Calorie assault bike
25 Push ups
50 Air squats
100 Double unders
50 Air squats
25 Push ups
25/20 Calorie assault bike
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T Rex
AMRAP
AMRAP 14:
7 Rounds
77 Double Unders
11 Deadlifts (225/155)
7 Strict Handstand Push Ups
-In remaining time-
Max Ring Muscle Ups
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Deck the halls
For Time
For Time:
3 Rounds
30 Wall Balls (30/20) (OR 45 Wall Balls (20/14))
60 Double Unders
30 Chest to Bar Pull Ups
60 Double Unders
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Sunday
For Time
For Time:
Buy-In: 40/30 Calories Bike
10 Burpees
20 Push Ups
30 Air Squats
40 Plank Shoulder Taps
50 SA DB Push Press (25ea Arm)
60 Russian KB Swing (Heavy)
70 Ab Mat Sit-Ups
80 Lunges
90 Russian Twist DB or KB (45ea Side)
100 Double Unders
Cash-Out: 40/30 Calories Bike
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Space Balls
For Time
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Wall Balls 20/14
*20min Time Cap
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Ready or Not
For Time
For Time:
40 Double Unders
30 Wall Balls 20/14
20 Weighted Sit-Ups 20/14
10 Handstand Push Ups
20 Weighted Sit-Ups
30 Wall Balls 20/14
40 Double Unders
*20 Minute Cap
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Get Out
For Time
For Time:
3 Rounds
50 Double Unders
10 DBs Power Cleans 50s/35s
10 Toes To Bar
10 DBs Shoulder To Overhead
*20min Time Cap
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Invictus
For Time
For Time:
120 Double Unders
60 DBs FR Walking Lunges 50/35
30 V-Ups
15 DBs Devil Press
80 Double Unders
40 DBs FR Walking Lunges
20 V-Ups
10 DBs Devil Press
*20min Time Cap
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Pitch Perfect
For Time
For Time:
5 Rounds
30 Double Unders
15 Toes To Bar
10 DBs Thrusters 40/25
*15min Time Cap
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Ready or Not
For Time
For Time:
40 Double Unders
30 Wall Balls 20/14
20 Weighted Sit-Ups 20/14
10 Handstand Push Ups
20 Weighted Sit-Ups
30 Wall Balls 20/14
40 Double Unders
*20 Minute Cap
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Infinity
AMRAP
AMRAP 12:
24 Double Unders
12 Kettlebell Swings 53/35
6 Sit-Ups
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Homecoming
For Time
For Time:
Double Unders
50-40-30-20-10
Toes To Bar
20-16-12-8-4
Squat Cleans
10-8-6-4-2
*18:00 Min Cap
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Civil War
For Time
For Time:
4 Rounds
25 Double Unders
12 Pull Ups
4 Dual DB Devil Press
*15:00Min Time Cap
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Dark World
For Time
For Time:
Double Unders
50-40-30-20-10
SA Dumbbell Hang Power Snatch
30-20-20-10-10
Burpee to Target (6in above reach)
10-8-6-4-2
*20 Minute Cap
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Watch out for the EMOM
For Time
For Time:
150 Double Unders
60 Wall Balls 20/14
EMOM: 3 Burpees
*12min Cap
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First Avenger
For Time
For Time:
30/22 Calories row
30 Front Squats
150 Double Unders
20 Front Squats
400m Run
10 Front Squats
*15min Cap
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Ignite
AMRAP
AMRAP 12:
24 Double Unders
12 Pull Ups
6 Burpee to Target (6in above standing reach)
RX+: +2 Muscle Ups Per Round
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SCORE
AMRAP
EMOM
FOR TIME
Movement
Movements
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Movements 2
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Movements 3
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Equipment
Equipment
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Equipment 2
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Equipment 3
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Clear
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