In Gym
three rounds for time: 500m row --or-- machine distance 20x pushup 20x toes-to-bar 20x pushup
In Gym
split jerk 2-2-2-2-2* *Begin each round every 2 minutes. Light-medium, technical weights. then, as many rounds as possible in 13 minutes: 10x suitcase deadlift @ 70/55-lbs. 15 machine calories 20x single under crossover
In Gym
“The Lou” in teams of two, 44 rounds for time: 4x wall ball @ 20/14-lbs., 10/9-ft. target 4x pull-up 4x burpee 4x dumbbell snatch @ 50/35-lbs. *Partners alternate rounds (each partner completes 22 rounds).
In Gym
bench press 5-5-5-5-5 Begin each round every 3.5 minutes. shoulder press 3-3-3-3-3 Begin each round every 2.5 minutes.
In Gym
four rounds for time: 20x front squat @ 75/55-lbs. 30x box jump, 24/20" platform 40x sit-up
In Gym
every 90 seconds, for six rounds: 1 clean deadlift + 1 clean pull + 1 hang power clean *medium-heavy, technical weights* then, as many rounds as possible in 11 minutes: 1, 2, 3, 4x… power clean @ 185/125-lbs. 1, 2, 3, 4x… chest-to-bar pull-up 5x pushup *Add an additional rep every consecutive round.
In Gym
as many rounds as possible in 12 minutes: 12x alternating dumbbell hang (power) snatch @ 50/35-lbs. 6x single-arm dumbbell overhead squat, left arm 6x single-arm dumbbell overhead squat, right arm 12x lateral burpee over dumbbells
In Gym
Happy Birthday (Yesterday), Coach Mike M.! In Gym: “Brown Out” one round for time: 25x deadlift @ 275/185-lbs. 8x legless rope climb 8x devil's press @ 100/70-lbs. --rest 90 seconds-- one round for time: 25x dumbbell push press @ 100/70-lbs. 8x strict ring muscle-up 8x devil's press
In Gym
five three-minute cycles; rest exactly one minute between cycles: 100m farmer's carry @ 100/70-lbs. max double under in remaining time then, three sets for quality: one minute handstand hold 20x barbell biceps curl
In Gym
in teams of two, as many rounds as possible in 30 minutes (partners alternate rounds) 2x rope climb 6x toes-to-bar 9x barbell push press This workout is scored by the total weight lifted by both partners on the barbell in 30 minutes (reps x weight on barbell).
In Gym
two rounds for time: 25 machine calories 30x single-leg squat (alternating, total) 25 machine calories 90x bodyweight step-up, 24/20" platform
In Gym
hang snatch + power snatch 1-1-1-1-1 *Begin each set every 90 seconds. These are light, technical weights. snatch 2-2-2-2-2-2-2
In Gym
for time: 400m run --or-- 500m row 50x deficit pushup, 5" platform 400m run --or-- 500m row 50x dumbbell bench press @ 100/70-lbs. 400m run --or-- 500m row 50x hand-release pushup
In Gym
three rounds for time: 10x unbroken clean and jerk* @ 135/95-lbs. 20x burpee *Every time you break up the clean and jerks, add 3 burpees to the end of the round.
In Gym
front squat 3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 10 strict pull-up option (assisted, bodyweight, weighted) 5 per side: bulgarian split squat, heavy dumbbells
In Gym
four rounds for time: 15x box jump, 30/24" platform 10x dumbbell power clean @ 100/70-lbs. 10x dumbbell push press
In Gym
every minute, on-the-minute, for 21 minutes: minute 1: 1-5x rope climb minute 2: 15-25x wall ball @ 20/14-lbs., 10/9-ft target minute 3: rest
In Gym
bench press 10-7-5-3-3-3-3-3 Begin each round every 3 minutes. then, strict ring dip 10-10-10
In Gym
for time: 20-calorie row --or-- machine calorie 10x front squat @ 95/65-lbs. 20x swing @ 55/35-lbs. 40-calorie row --or-- machine calorie 20x front squat 40x swing 20-calorie row --or-- machine calorie 10x front squat 20x swing then, take 10 minutes to build up to a heavy front squat single for the day.
In Gym
three rounds for time: 11x bar muscle-up 22x burpee 33x bodyweight step-up, 24/20" platform
In Gym
"Diane" for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup then, at an aerobic (sub-maximal) pace: 1200m run --or-- 6 minutes of jump rope practice
In Gym
overhead squat 5-5-5-5-5-5 Begin each round every 3 minutes. then, in teams of two, in a 6 minute-window, complete: 100x synchro air squat max total plate devil's press @ 45/35-lbs. *Score is total devil's presses from both partners.
In Gym
eight rounds for max reps: 20 seconds: max pushup --rest 10 seconds-- then, for time: 2-minute plank hold 45x step-up @ 50/35-lbs., 24/20" platform 1-minute farmer's hold @ 100/70-lbs. (two dumbbells) 2-minute plank hold 35x step-up 1-minute farmer's hold @ 100/70-lbs. 2-minute plank hold 25x step-up 1-minute farmer's hold @ 100/70-lbs.
In Gym
five rounds for time: 15x front squat @ 135/95-lbs. 60x double under
In Gym
for time: 30-24-18-12-6 machine calorie lateral burpee over rower single-arm snatch @ 50/35-lbs.
In Gym
three cycles: On a 90-second clock: *complete a 50-ft. handstand walk *max reps knees-to-elbows in remaining time --90-second rest-- On a 90-second clock: *complete a 50-ft. handstand walk *max reps walking lunge in remaining time --90-second rest--
In Gym
deadlift 5-5-3-3-2-2-2-2
In Gym
in teams of two, as many rounds as possible in 20 minutes*: 25x box jump over, 24/20" platform 25x hang power clean and jerk @ 95/65-lbs. 25x v-up 25-calorie row *Only one partner works at a time. Partners may alternate at any point in the workout.
In Gym
as many repetitions as possible in 12 minutes*: 2, 4, 6, 8, 10…x pull-up 2, 4, 6, 8, 10…x wall ball @ 20/14-lbs., 10/9-ft. target *Add two reps to each movement every additional round until time expires
In Gym
every minute, on-the-minute: minutes 0-5: snatch high pull minutes 6-10: hang power snatch minutes 11-20: power snatch
John D.
Member since 2023
Samantha E.
Member since 2023
