In Gym
for time: 2000m row 40x wall ball @ 20/14-lbs., 10/9-ft. 1000m row 40x wall ball 500m row 40x wall ball
In Gym
every minute, on-the-minute, for 20 minutes: minute #1: 10x barbell back rack lunge minute #2: 10x barbell push press minute #3: 20x deadlift minute #4: rest
In Gym
four cycles; as many repetitions as possible in 3 minutes; rest exactly 90 seconds between cycles: 15x toes-to-bar 5x wall climb max burpee in remaining time
In Gym
clean deadlift to mid-thigh + clean pull + clean 1-1-1-1-1 *Begin each round every 2 minutes. Light-medium, warm-up weights. clean 2-2-2-2-2-2 *Begin each round every 2.5 minutes.
In Gym
bench press* 10-10-10-10-10 *After each round, complete 100 single unders. Begin each round every 4 minutes. then, two sets for quality: 10x heavy single-arm bent-over row, per side
In Gym
Workout #1: “Thruster Single” thruster (from the rack) 1-1-1-1-1 *Begin each set every 2.5 minutes. Workout #2: "Strictie Burpee" every minute, on-the-minute for 16 minutes: odd minutes: max burpee even minutes: max strict pull-up Workout #3: “1K Relay” in teams of two, two rounds for time:* 1000m row 30x med ball front squat @ 20/14-lbs. 20x med ball sit-up toss *thrown at partner, who is standing at least 6 feet away* * Each partner completes 1 full round; this workout occurs relay style.
In Gym
five rounds, begin every 2 minutes: 2x heavy power snatch then, three rounds for time: 10x power snatch @ 95/65-lbs. 1 minute handstand hold
In Gym
as many rounds as possible in 15 minutes: 200m run --or-- cardio machine 3x ring muscle-up
In Gym
overhead squat 3-3-3-3-3 front rack lunge 6-6-6-6 front squat 9-9-9 *Begin each round every 2.5 minutes. There is no rest between sets.
In Gym
as many repetitions as possible in 7 minutes: burpee --rest 5 minutes-- as many repetitions as possible in 7 minutes: 3x deadlift @ 315/225-lbs. 10x box jump, 24/20" platform
In Gym
five rounds for time: 9-calorie row 12x chest-to-bar pull-up 15x pushup
In Gym
2 clean + 2 front squat 1-1-1-1-1-1-1 Begin each round every 3 minutes.
In Gym
every minute, on-the-minute, for 18 minutes: minute 1: 5-10 barbell shoulder press @ 95/65-lbs. *pulled from the rack* minute 2: 3-6 wall climb minute 3: 30-60 single under --or- double under
In Gym
seven rounds: 30 seconds max strict ring dip --30 seconds rest-- 30 seconds max swing @ 55/35-lbs. --30 seconds rest-- 30 seconds max sit-up --30 seconds rest--
In Gym
three rounds for time: 20x dumbbell hang power clean @ 100/70-lbs. 20x dumbbell front squat 20x dumbbell push press 10x burpee box jump, 24/20" platform
In Gym
in teams of two, as many rounds as possible in 20 minutes: 200/150m row 7x deadlift @ 225/155-lbs. *Partners alternate rounds.
In Gym
3 sets; rest amply between sets: max strict pull-up *Begin each set every three minutes. then, as many rounds as possible in 13 minutes: 50x wall ball @ 20/14-lbs, 10/9-ft. target 40 x strict toes-to-bar max wall ball in remaining time
In Gym
five rounds for time: 20x single-arm devil's press @ 50/35-lbs. 30x dumbbell lunge* @ 50/35-lbs.
In Gym
bench press 3-3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 5 heavy shoulder press + 5-10 bent-over row *use the same barbell*
In Gym
for time*: 21-18-15-12 burpee chest-to-bar pull-up *After each round, complete 75x double under
In Gym
“Black Friday” for time: 50x air squat 30x deadlift @ 155/105-lbs. 20x push jerk 30x deadlift 40x front squat 30x deadlift 20x push jerk 50x air squat
In Gym
five rounds, every 90 seconds: *light-medium, technical weights* 2x overhead squat (from the rack) then, for time: 800m run --or-- 900m row 40x box jump, 24/20" platform 400m run --or-- 500m row 80x box jump
In Gym
as many rounds as possible in 15 minutes: 6x toes-to-bar 6x single-arm snatch @ 70/55-lbs. 12x pushup
In Gym
front squat 3-3-3-3-3-3 Begin each round every three minutes. then, two sets: 10x (1 ¼ front squat) @ 50% heaviest weight lifted 1-minute wall sit hold
In Gym
in teams of two, as many meters as possible in 40 minutes. *Every time partners switch, the “resting” partner completes 5x (burpee + pull-up) before resting.
In Gym
every minute, on-the-minute, for 21 minutes: minute 1: max dumbbell man makers @ 100/70-lbs. minute 2: 10x dumbbell thruster minute 3: rest
John D.
Member since 2023
Samantha E.
Member since 2023
