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.
In Gym
six rounds; every 4 minutes: 3 heavy bench press 500m row or cardio machine (recovery pace)
In Gym
6 rounds, every 90 seconds: *at light-medium technical weights* 1 power clean + 2 front rack lunge + 2 front squat then, "The Tara" in 12 minutes, complete: 500m medicine ball run @ 20/14-lbs. 26x front rack lunge @ 135/95-lbs. *in the remaining time, complete as many front squats as possible with 135/95-lbs.
In Gym
four rounds, each for time; begin every 5 minutes: 75x double under 25x strict ring dip 20x swing @ 55/35-lbs. *This workout is scored by the slowest time across all four rounds.
In Gym
for time: 27-21-15-9 wall ball @ 20/14-lbs. burpee pull-up
In Gym
10 rounds, every 2 minutes: 1x heavy hang power clean 2x heavy power clean 200m row/machine
In Gym
“RJ” five rounds for time: 800m run 5x rope climb 50x pushup
In Gym
five rounds for max reps: 1 minute: power snatch @ 135/95-lbs. 1 minute: box jump, 24/20" platform then, 3 rounds; every 2.5 minutes: Option #1: 1-5 strict ring muscle-ups Option #2: 5 banded low ring muscle-ups Option #3: 3-5 strict pull-up option (including false grip strict ring pull-up)
In Gym
front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, three rounds for time: 10x dumbbell front squat, 1-second pause at bottom of squat @ 110/70-lbs. 15x dumbbell deadlift 1-minute wall sit hold
In Gym
as many rounds as possible in 18 minutes: 30 machine calorie 30x toes-to-bar 30x dumbbell snatch @ 50/35-lbs. (alternating, total)
In Gym
bench press 10-7-5-5-5-5-5 Begin each round every 3 minutes. then, every minute, on-the-minute, for 10 minutes: odd minutes: 8-12 medicine ball incline press (medium dumbbells) even minutes: 5x weighted ring dip --or-- ring dip option
In Gym
every 90 seconds for 10 rounds: 2x heavy power clean then, “Shoulder Health Pump Sesh 4” 3 sets: 8-12 dumbbell lateral raise (light dumbbells) 8-12 reps per side: single-arm banded external rotation
In Gym
for time: 50-ft. handstand walk --or-- 7x wall climb 100x air squat 50-ft. handstand walk --or-- 7x wall climb 75x air squat 50-ft. handstand walk --or-- 7x wall climb 50x air squat 50-ft. handstand walk --or-- 7x wall climb 25x air squat
In Gym
five rounds for time: 25x burpee 15x deadlift @ 185/125-lbs. 10x strict pull-up
In Gym
"Pocket Power Ranger" nine rounds for time: 1x shoulder press @ 115/75-lbs. 7x thruster 9x single-leg squat (alternating, total)
In Gym
for time: 21-15-9 clean and jerk @ 135/95-lbs. 2x burpee
In Gym
for max reps: 2 minutes: wall ball @ 20/14-lbs., 10-ft. 2 minutes: strict pull-up 90 seconds: wall ball 90 seconds: strict pull-up 1 minute: wall ball 1 minute: strict pull-up 30 seconds: wall ball 30 seconds: strict pull-up
In Gym
three rounds for time: 21x handstand pushup 21x weighted step-up @ 50/35-lbs., 24/20" platform then, three rounds for time: 15x barbell shoulder press @ 95/65-lbs. 15x barbell bent-over row
In Gym
5 rounds, starting every four minutes; rest one minute between rounds: 70m farmer's carry @ 100/70-lbs. max distance machine calorie
In Gym
for time: 150x double under 125x air squat 100x sit-up 75x pushup 50x pull-up 25x thruster @ 115/75-lbs.
In Gym
deadlift 3-3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 5x strict pull-up, 2-second hold at top (add weight if this is easy) --or-- kipping pull-up practice 10x barbell good morning, 1-second hold at parallel @ light-medium loads
In Gym
every minute, on-the-minute, for 20 minutes: minute #1: 10x back rack lunge @ 135/95-lbs. minute #2: 10-15x box jump, 24/20" platform minute #3: max reps rope climb minute #4: rest
In Gym
for time*: 27-21-15-9 hang power clean @ 95/65-lbs. push press *After each round of barbell work, complete a 400m run.
John D.
Member since 2023
Samantha E.
Member since 2023
