In Gym
as many rounds as possible in 15 minutes: 2x strict handstand pushup 4x strict pull-up 8x calorie row then, practice handstands and handstand walking for 15 minutes.
In Gym
back squat 7-5-5-3-3-2-2 Begin each round every 3.5 minutes. then, three rounds for quality: 1-minute wall sit hold up to 20 unbroken wall ball
In Gym
five rounds for time: 20-second L-sit hold 25x v-up 20x sumo deadlift high-pull @ 95/65-lbs.
In Gym
four heavy sets: 5 right arm dumbbell shoulder press + 5 left arm dumbbell shoulder press then, as many rounds as possible in 15 minutes: 20x single-arm overhead lunge @ 50/35-lbs. 20x single-arm push press 20x pushup
In Gym
complete six three-minute rounds; rest exactly one minute between rounds: ODD rounds: 15x burpee + max bar muscle-up in remaining time EVEN rounds: 15x burpee + max handstand walk --or-- wall climb in remaining time
In Gym
for time: 10-9-8-7-6-5-4-3-2-1 deadlift @ 275/185-lbs. 2x bodyweight step-up , 30/24" platform
In Gym
push jerk 3-3-3-3-3 Begin each round every three minutes. then, bench press 3-3-3-3-3 Begin each round every three minutes.
In Gym
“Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round.
In Gym
for time: 50x double under 50x burpee 50x double under 50-calorie row 50x double under 50x toes-through-rings 50x double under 50x russian kettlebell swing @ 55/35-lbs.
In Gym
for time: 50x wall ball @ 20/14-lbs. 20x dumbbell single-arm devil's press @ 50/35-lbs. 35x wall ball 15x dumbbell single-arm devil's press 20x wall ball 10x dumbbell single-arm devil's press then, three sets for quality: 5x strict weighted dip 20x weighted or bodyweight v-up
In Gym
three rounds for time: 400m run 10x clean and jerk @ 135/95-lbs.
In Gym
five rounds for time: 15/12 calorie row (any machine) 10x box jump @ 24/20" platform 2-3x rope climb (option: legless)
In Gym
shoulder press 3-3-3-3-3-3 *Begin each round every 2.5 minutes. then, as many rounds as possible in 10 minutes: 20x abmat sit-up 10x single-arm dumbbell shoulder press (5 per side) 10x single-arm dumbbell renegade row
In Gym
“Steel Magnolias" for time: 1001m run 43x weighted pushup @ 25-lbs. 82x sit-up 101x double under 43x ring pull-up 82x air squat
In Gym
“Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge @ 70/55-lbs. 20x true strict bodyrow 25x push press @ 95/65-lbs.
In Gym
back squat 3-3-3-3-3-3-3 Begin each round every 3.5 minutes. then, pause back squat* 3-3-3 *Weights should be 50-70% of heaviest loads lifted in part one.
In Gym
Service Cup Workout #2” as many rounds as possible in 20 minutes: 20/16 calorie row 50-ft. farmers carry @ 50/35-lbs.*
In Gym
Overhead Squat 2-2-2-2–2-2
In Gym
"Staggered Cindy" 10 sets*, as many rounds as possible in two minutes, rest exactly one minute between sets: 5x pull-up 10x pushup 15x squat *Continue each set exactly where the last set finished.
In Gym
deadilft 3-3-3-3-3-3 Begin each round every three minutes. then, three rounds for quality: 10 per side: bulgarian split squat @ heavy weights
In Gym
for time: 50-40-30-20-10* single-arm hang snatch @ 55/40-lbs. (alternating, total) *After each round, complete 15 (burpee + box jump over), 24/20" platform
In Gym
for time: 21x squat clean @ 135/95-lbs. 500m row 15x squat clean 500m row 9x squat clean 500m row then, take 10 minutes to build up to a heavy squat clean single.
In Gym
“Ginger Spice” as many rounds as possible in 20 minutes: 400m run 20x single-arm push press @ 50/35-lbs. 10x chest-to-bar pull-up
In Gym
power snatch 2-2-2-2-2-2 Begin each round every 2.5 minutes. then, snatch pull @ ~115% heaviest power snatch from part one.
In Gym
in a 15-minute window: complete an 800m run. in remaining time, as many rounds as possible of: 5x hang power clean @ 125/85-lbs. 5x strict pull-up 10x pushup
In Gym
“Service Cup #1” for time: 21-15-9-9 thruster @ 95/65-lbs. lateral burpee
In Gym
as many rounds and repetitions as possible in 15 minutes: 5, 10, 15, 20… double under v-up russian swing @ 70/55-lbs. *Continue adding an additional 5 reps each round until time elapses.
John D.
Member since 2023
Samantha E.
Member since 2023
