Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
400m Run
10 PVC Pipe Pass-Throughs
10 Around-the-Worlds (5L / 5R)
5 Head Rolls in Front
5 Head Rolls in Back
10 Head Rolls Full Rotation (5L / 5R)
20 Wrist Rotations (10L / 10R)
20 Elbow Rotations (10L / 10R)
20 Small Arm Circles (10F / 10B)
20 Large Arm Circles (10F / 10B)
10 Hip Circles
10 Knee Circles
20 Ankle Rotations Per Leg (10CW / 10CCW)
20 Air Squats
400 M Run
50 Wall Balls (20/14)
40 Burpees
30 Russian Twist w/ Wall Ball
20 Jumping Lunge
10 Muscle Ups
400 M Run
*Sub for MU is 20 Ring Dip
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
1*5 60%
1*3 70%
1*2 80%
1*2 90%
1*1 95%
1*1 103%
10 Min AMRAP:
1 HSPU
1 T2B
2 HSPU
2 T2B
3 HSPU
3 T2B….
Continue to increase by one each round until time ends.
*RX HSPU is 25 lb plates and 1 abmat
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
5 rounds for time of:
50 double-unders
20 sumo deadlift high pulls (75/55)
20 Abmat Situp
20-cal. row
800 M run
20 Shoulder Pass through
20 Slam Ball
20 Lunge with twist w/ SB
20 Push up
20 Sit up
20 Air Squat
1*5 60%
1*3 70%
1*2 80%
1*2 90%
1*1 95%
1*1 103%
Workout 17.1ish remix
For time:
10 dumbbell snatches
15 box jump-overs
20 dumbbell snatches
15 box jump-overs
30 dumbbell snatches
15 box jump-overs
40 dumbbell snatches
15 box jump-overs
50 dumbbell snatches
15 box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
10 Rounds:
10 Cal Bike
10 KBS (70/55)
12 Cal row if not enough bikes
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
EMOM 28:
1. 7 Push Jerks (115/75)
2. 8 Front Squat
3. 9 Deadlift
4. Rest
Rx+ = 135/95
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
With a Partner:
2000m Row (switch every 500m)
–then–
2 Rounds:
50 Wall Ball
50 Burpees
50 Ab-Mat Sit-Ups
50 DB Snatch (50/35)
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
4 RFT:
15 Pull-Ups
20 Power Clean (95/65)
15 Deck Squat (20/14)
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