All

"Sizzurp"

5 rounds
15 deadlifts (225/155lbs)
35 ab mat sit ups

All

1rm clean

All

Mix up

1 mile run
30 bench press (155/95)

All

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

All

Double Trouble

"Double Trouble"

In teams of 2 complete the following:

8 x 200 meter run ( each athlete runs 4 laps)

200 double unders ( one rope at a time)

2 km row (switch every 250 meters)

200 double unders

8 x 200 meter runs

All

"straight up"

as many rounds as possible in 12 minutes
7 overhead squats (75/55lbs)
7 burpee onto box jump (24/20")
7 kettlebell swings (70/55lbs)

All

"Schlitz"

4 rounds
400 meter run
4 muscle ups
40 double unders

All

3rm push jerk

12 minutes to find 3 rm push jerk

All

"Earthquake"

4 rounds for time
21 wall balls (20/14lbs) at (10/9ft) target
15 power cleans (135/95lbs)
9 burpee pull ups

All

"After Burner"

5 rounds
12 thrusters (65/45lbs)
200 meter run

All

shaken and slammed

"Shaken and Slammed"

as many rounds as possible in 15 minutes:

1 rope climb (3 on the short rope)

100 feet of walking lunges

10 slam balls

All

Rum Runner

"Rum Runner"

1000 meter run

Row 250 meters

rest 1 minute

800 meter run

Row 250 meters

rest 1 minute

600 meter run

Row 250 meters

rest 1 minute

400 meter run

Row 250 meters

rest 1 minute

200 meter run

row 250 meters

rest 1 minute

All

sugar daddy

21-15-9 reps
deadlift (225/155lbs)
400 meter run

All

hang squat snatch 3 rm

12 minutes to establish a 3rm hang squat snatch

All

The Big Clean Complex

"The Big Clean Complex"

6 complete rounds for load:

a) high hang squat clean (hip crease) hang squat clean (above knee) squat clean (from floor) Push press

b) high hang squat clean (hip crease) hang squat clean (above knee) squat clean (from floor) Push Jerk

c) high hang squat clean (hip crease) hang squat clean (above knee) squat clean (from floor) Split Jerk

* you can't set the bar down between the movements, only after you press it overhead

* you have to keep the same weight for one entire round ( a,b, and c )

* post highest load completed

All

"Fire Alarm"

6 rounds
20 box jumps (24/20")
20 kettle bell swings (55/35 lbs)
200 meter run

All

"Belly Flop"

21-15-9 reps
row for calories
burpees

All

"Purple Drank"

4 rounds
6 deadlifts (315/215 lbs)
12 ring dips
40 double unders

All

"Satellite"

as many reps as possible in 20 minutes:
60 calorie row
50 hand release push ups
40 box jumps (24/20")
30 kettle bell swings (55/35 lbs)
20 front squats (185/135lbs)
10 muscle ups

All

"Losing Hand"

3 rounds for time
10 dumbbell Hang squat Clean into thruster
50 double unders

All

push press 1rm

12 minutes to establish 1rm push press

All

"upside down"

5 rounds
20 hand release push ups
40 air squats
200 meter run

All

deadlift 1 rm

12 minutes to find your 1rm on deadlift

All

sazerac

as many reps as possible in 10 minutes
6 power snatches (115/85lbs)
9 toes to bar
12 box jumps (24/20")

All

"satan's whiskers"

3 rounds
10 chest to bar pullups
10 front squats (165/115lbs)
10 burpees

All

"3 for 1"

3 person team
3 rounds for max reps
one minute at each station
lateral jumps
sit ups
slam balls

rest one minute between each round

All

"Praire fire"

12-10-8-6-4-2
handstand push ups
2-4-6-8-10-12
power cleans


*post load of power cleans

All

"Dark and Stormy"

25 deadlifts (225/155lbs)
50 pull ups
25 deadlifts (225/155 lbs)

All

deadlift 3rm

12 minutes to establish a 3rm deadlift

All

"deck of cards"

for time:
each suit of cards had been designated a movement.
1. clubs= lunges (both legs)
2. spades = slam balls
3. hearts = burpees
4. diamonds = sit ups
5. jokers = 400 meter run

All

push press 3rm

12 minutes to establish a 3rm push press

All

None

as many rounds as possible in 20 minutes
10 kettle bell swings (70/55lbs)
20 push ups
30 squats
40 double unders