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Prikaiar
AMRAP
AMRAP 12:00
18 calorie Ski Erg
6 Devil's Press @ 50/35
18 Wall Ball @ 30/20lb
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Edgarristmas
AMRAP
AMRAP 16 Minutes
10 Double DB Box Step Overs 50s/35s to 24/20"
9 Devil's Presses 50s/35s
10 DB Shoulder to OH 50s/35s
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Kerrodita
AMRAP
AMRAP 25 Minutes
10 DB Snatch 70/50lbs
9 Chest to Bar Pull Ups
10 Calorie Ski
Rest 1:30
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Xlaasyaa
For Time
For Time
Run 400m
12/9 bar Muscle Ups
18 Double DB Snatch 40/30lbs
20 DB Thrusters 40/30lbs
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Kum
For Time
For time:
50 GHD Sit Ups
40 Calorie Ski Erg
30 DB Snatch 70/50
20 Paralette HSPU (or deficit HSPU, or body weight push press)
Watch WOD
Den
For Time
For Time
21-15-9
Ski Erg Calories
DB Push Press 60/40’s
GHD Sit Ups
Rest 5 minutes
9-15-21
Ski Erg Calories
DB Push Press 60/40’s
GHD Sit Ups
Watch WOD
Derrenasam
For Time
For Time
10 Rounds
- 10/8 Calorie Row
- (10-9-8-7-6-5-4-3-2-1) Abmat Situp
- (10-9-8-7-6-5-4-3-2-1) DB Front Squat, 2 x 50/35lbs
Watch WOD
Kern
For Time
5 Rounds for Time
- 10 Power Clean, 135/95lbs
- 20 Single Arm Alt. DB Overhead Lunge, 50/35lbs
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Hildanaye
EMOM
5 Rounds of 40sec On/20sec Off (15 Minutes)
- Box Jump Over, 24/20”
- Alternating DB Hang Clean & Jerk, 50/35lbs
- Calorie Row
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Zahi
For Time
For Time
400m run
40 air squats
400m run
40 pistols
400m run
40 GHDSU
400m run
40 devils press @15/10
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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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Prowler
For Time
For Time:
4 sets
30 seconds of GHD Sit-Ups
30 second GHD Supine Hold
100-Foot Farmer's Carry (100/70 lb DBs)
100-Foot Handstand Walk
100-Foot Sandbag Carry (Heavy)
Rest 4 minutes
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Candyman 2.0
AMRAP
AMRAP 15:
5 Push-up on DBs (50/35#)
5 Renegade Row / Arm
10 DB Reverse Lunges
50' Farmer Front Rack Carry
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Dinosaur
AMRAP
AMRAP 10:
10 Toes to bar
50’ Handstand Walk (with double obstacle)
-Rest 10 Minutes-
AMRAP 10:
1, 1, 2, 2, 3, 3, 4, 4….
Power Clean and Jerk (135/95)
Bar Muscle Up
-Rest 10 Minutes-
AMRAP 10:
3 Rope Climbs (18’)
15 Dumbbell Bench Presses (2x50/35)
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Big Pile Of S***
For Time
For Time:
24-18-12-6
Calorie Row
Dumbbell Snatches (70/50)
-Rest 5 Min-
For Time:
60 Calorie Row
60 Dumbbell Snatches (70/50)
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Fa la la la
AMRAP
AMRAP 5:
15/12 Calorie Row
15 Push ups
-Rest 2-3 minutes-
10 sets
10 Strict Pull Ups
10 Dumbbell Bench (moderate weight)
-Rest 1:1 between sets-
*if you have to break before 10 reps on either movement, then just do a Max set unbroken every time of both movements
-Rest 2-3 minutes-
AMRAP 5:
15/12 Calorie Row
15 Push ups
-Rest 2-3 minutes-
10 sets
10 barbell curls (light weight)
10 barbell skull crushers (light weight)
-Rest 1:1 between sets-
-Rest 2-3 minutes-
AMRAP 5:
15/12 Calorie Row
15 Push ups
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Away in a manger
For Time
For Time:
6 Rounds
12 Single Arm Dumbbell Cleans (70/50)
15 GHD Sit Ups
-At 10:00-
6 Rounds
9 Single Arm Dumbbell Snatch (70/50)
15/12 Calorie Row
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United in Movement
AMRAP
AMRAP 20:
20 Hand Release Push Ups
30 Goblet Squats
40 Hand Release Push Ups
50 DB Lunges
60 Hand Release Push Ups
70 SA DB Suitcase Deadlift
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American Hustle
For Time
For Time:
50 SA DB Overhead Walking Lunges
40 SA DB Shoulder Overhead
30 DB Weighted Sit Up
20 Burpee Over DB
50/35
*10min Time Cap
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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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Whiplash
For Time
For Time:
100m DBs/KBs Farmers Carry 50s/35s
80 Air Squats
40 Push Ups
20 Thrusters 75/55
2 Rope Climbs
100m DBs/KBs Farmers Carry
*18Min Time 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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The Gentlemen
For Time
For Time:
40 DBs Snatches 50s/35s
40 Chest to Bar Pull Ups
20 Handstand Push Ups
*15min Time Cap
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2/23/2
For Time
For Time:
3 Rounds
250M Row/Ski or 500M Bike
15 Russian KB Swings 53/35
10 Single Side KB Squats 53/35
20 Ab Mat Sit-Ups
Rest 4:00 Minutes
3 Rounds
250M Row/Ski or 500M Bike
20 SA DB Push Press 50/35
15 Ring Rows
20 Air Squats
Watch WOD
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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In Time
For Time
For Time:
18-15-12
DB Snatches 50/35
Weighted Sit Ups 50/35
Box Jump Overs 24/20
*15min Time Cap
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Kick-As
For Time
For Time
30 Wall Balls 20/14
30 Cal Bike/Row/Ski
30 Toes To Bar
30 DBs Shoulder to Overhead 40s/25s
30 DBs Front Rack Lunges 40s/25s
*18Min Time Cap
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01/26/20
For Time
For Time:
3 Rounds
15/12 Calories
12 KB Swings 53/35
9 DB Snatches 50/35
-Then-
3 Rounds
15/12 Calories
15 Push Ups
20 Ab Mat Sit Ups
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Big Hero 6
For Time
For Time:
6 Rounds
20 Overhead Walking Lunges 45/25 (Plate)
15 Cal Ski/Row
10 Pull Ups
*20 Min Cap
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Andrea
For Time
For Time:
10 DB Snatches
10 T2B
10 Weighted Box Step Overs
20 DB Snatches
20 T2B
20 Weighted Box Step Overs
30 DB Snatches
30 T2B
30 Weighted Box Step Overs
41 DB Snatches
41 T2B
41 Weighted Box Step Overs
Watch WOD
Togo
For Time
For Time:
30-25-20-15-10-5
Cal Row/Ski
Sit-Ups
Devil Press 40s/25s
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John Wick
For Time
For Time:
2 Rounds
24 DB Weighted Step-Up & Over
16 Toes to Bar
24 Burpee Box Jumps
16 Toes to Bar
20 Minute Time Cap
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Collateral
EMOM
Every 5 Minutes x 4 Rounds
20/18 Cal Row/Bike/Ski
20 Sit-ups
30 OH DB Lunges 50/35
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True Grit
AMRAP
AMRAP 20:
12 Devil Presses
20/15 Cal Bike/Ski/Row
12 DBs Front Squat
DB's 50/35lb
Watch WOD
The Hustler
For Time
For Time:
50 Cal Bike/Row
25 Alt SA DB Snatches
50 SA Overhead DB Lunges
*15min Time Cap
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Dustin
For Time
For Time:
37 Cal Row Buy-In:
Into
17-13-7-13-17
Deadlift
DB Goblet Squat
DB Weighted Sit Up
Into
37 Cal Row Cash-Out
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Nastia
For Time
For Time:
12-10-8-6
Calories
SA DB Devil Press
Toes To Bar
(Rest 2:00 Minutes)
12-10-8-6
Calories
SA OH DB Lunges
Pull Ups
Watch WOD
The Hustler
For Time
For Time:
50 Cal Bike/Row/Ski
25 Alt SA DB Snatches
50 SA Overhead DB Lunges
*15min Time Cap
Watch WOD
Core A
AMRAP
AMRAP 15:
12/9 Calories assault bike
15 DB Bench Press
20 Sit Ups
15 DB High Pulls
20 Air Squats
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Monsters Inc
For Time
For Time:
500-400-300-200-100
Meters: Row/Ski (x2)
30-24-18-12-6
SA Alt DB Snatches
DB Goblet Squats
*20 Min Cap
Watch WOD
Choose Yo
For Time
For Time:
15-12-9-6-3
Dumbbells Shoulder To Overhead
Dumbbells deadlift
Push Ups
Start & End of workout pick one!
*1000m Bike, 500m Row/Ski, 400m Run
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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
Watch WOD
Chipper Wo
For Time
For Time:
100 Double Unders
400M Run
500M Row/Ski
1000M Bike
--then--
10 SA DB Devil Press 35/20
20 Box Jumps 24/20
30 DB Goblet Squats
40 Push Ups
50 SA DB S2OH
60 Ring Rows
70 Box Step Ups 24/20
80 Ab Mat Sit Ups
90 Bodyweight Lunges
100 Air Squats
--then--
100 Double Unders
400M Run
500M Row/Ski
1000M Bike
Watch WOD
Swole Mates
AMRAP
AMRAP 25:
500M Bike, 250M Row/Ski, 200M Run
12 Dual DB Hang Power Clean
12 Dual DB Front Squat
12 Ab Mat Sit Ups
12 Dual DB Lunges
12 Push Ups
Watch WOD
Breathe
For Time
For Time:
21 - 15 - 9
Box Jumps
Toes to Bar
(Rest 2min)
21 - 15 - 9
Calories: Bike, Row Ski
DBs Front Squats
20min Cap
Watch WOD
Colping Ju
EMOM
Every 3:00 Minutes x5
50 Double Unders
8 Barbell Front Squats
16 Dual DB Weighted Lunges
*Rest remaining time in each round
Watch WOD
Limited Eq
For Time
For Time:
2 rounds:
50 Double Unders
15 Dumbbell Push Press, 50/35 lbs
15m Dumbbell Walking Lunge, 50/35 lbs
400 m Run
15m Dumbbell Walking Lunge, 50/35 lbs
15 Dumbbell Push Press, 50/35 lbs
50 Double Unders
Watch WOD
GHD buy time
For Time
For time:
50 GHD Sit-ups with WB 20/14 lbs
Directly into:
2 Rounds:
25 alternating DB snatches 22,5/15kg
25 HSPU
Directly into:
50 TTB
Watch WOD
The loading is reasonable
For Time
For Time:
21-15-9
Double DB Ground to Overhead (40's/25's)
Dumbbell Burpee
-Complete 100 Double Unders after each Round
Time cap 17 min
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Filters
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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