Gym Programming

Welcome to your gym's programming portal.
Here you'll find recent & upcoming weekly views.
‍

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APRIL 29 - MAY 5
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JUL 29 - AUG 04
AUG 5 - AUG 11
AUG 12 - AUG 18
AUG 19 - AUG 25
AUG 26 - SEP 1
SEP 2 - 8
SEP 9 - 15

MON

HOLE IN  THE WALL

FEBRUARY 26

Back Squat
On the 3:00 x 3 Sets:
8 Back Squats
Start First Set at 60% & Build

"Hole In The Wall"
Every 2 Minutes x 5 Rounds:
25 Wallballs (20/14)
Max Dumbbell Snatches (50/35)
‍

View Programming

TUE

BRADLEY [HERO]

FEBRUARY 27

10 Rounds For Time
Sprint 100 Meters
10 Pull-ups
Sprint 100 Meters
10 Burpees
Rest :30 Between Rounds
Time Cap: 35 Minutes
‍

View Programming

WED

PLYWOOD

FEBRUARY 28

Hang Power Cleans
On the 3:00 x 3 Sets:
8 Hang Power Cleans

"Plywood"
3 Rounds of
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
...Rest 1 min
2 Rounds of
10 Reps Each
...Rest 1 min
1 Round of:
15 Reps Each
‍

View Programming

THU

GOAT | MINESWEEPER

FEBRUARY 29

"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
‍
-OR-
‍
"Minesweeper"
On the Mintue x 20 [5 Rounds]:
Minute 1: Row Calories
Minute 2: Double Unders
Minute 3: AbMat Sit-ups
Minute 4: Rest
‍

View Programming

FRI

OPEN 
WORKOUT 24.1

MARCH 1

THE CROSSFIT OPEN WORKOUT 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell...
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
(50/35)KG | (22.5/15)
*Time cap: 15 minutes

View Programming

SAT

TRI SPRINT INTERVALS V1

MARCH 2

5 Rounds:
AMRAP 4:
30/24 Calorie Row
30/24 Calorie Bike Erg
Max 10-Meter Shuttle Runs
Rest 4:00 Between Rounds

View Programming

SUN

BODY ARMOR ENDURANCE V1

MARCH 3

EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | DB Bent over row each arm
Min 2 | Single DB alternating boxstep ups
Min 3 | Wide grip push up
Min 4 | DB crush grip floor press
Rest :30 between sets.

View Programming

MON

TENDERLOIN

MARCH 4

Front Squat
On the 3:00 x 3 Sets:
8 Front Squats
Start First Set at 60% & Build
‍
"Tenderloin"
3 Rounds
12/9 Calorie Row
12 Front Squats
Directly into...
3 Rounds
12/9 Calorie Row
12 Deadlifts
Barbell: (155/105)
KG | (70/47)

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TUE

STRICT LITTLE DEVIL

MARCH 5

5 Rounds for time of:
800m Run
8 Strict Pull-ups
12 Devil Press 50/35
Time Cap: 40 Minutes

View Programming

WED

MR. GOODBAR

MARCH 6

For Time:
1 Power Clean + 9 Push Jerks
2 Power Clean + 8 Push Jerks
3 Power Clean + 7 Push Jerks
4 Power Clean + 6 Push Jerks
5 Power Clean + 5 Push Jerks
6 Power Clean + 4 Push Jerks
7 Power Clean + 3 Push Jerks
8 Power Clean + 2 Push Jerks
9 Power Clean + 1 Push Jerk
Barbell: (135/95)
Time Cap: 10 Minutes
KG | (61/43)

View Programming

THU

GOAT DAY | HIP, HIP, HOORAY!

MARCH 7

"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
‍
-OR-
‍
"Hip, Hip, Hooray!"
On the Minute x 20 [5 Rounds]:
Minute 1: C2 Bike Calories
Minute 2: Box Jumps (24"/20")
Minute 3: Air Squats
Minute 4: Rest

View Programming

FRI

24.2

MARCH 8

THE CROSSFIT OPEN WORKOUT 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders ♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

View Programming

SAT

TRI SPRINT INTERVALS V2

MARCH 9

"Tri Sprint Intervals V2"
5 Rounds:
AMRAP 4:
30 x 10 Meter Shuttle Runs
30/24 Calorie Bike Erg
Max Calorie Row
Rest 4:00 Between Rounds

View Programming

SUN

BODY ARMOR ENDURANCE V2

MARCH 10

EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | Box jump overs
Min 2 | Strict pull ups
Min 3 | Alt Double DB front racklunge
Min 4 | Double DB hang powerclean
Rest :30 between sets.

View Programming

MON

OVER THE RAINBOW

MARCH 11

Overhead Squat
On the 3:00 x 3 Sets:
8 Overhead Squats
Start First Set at 60% & Build
"Over The Rainbow"
3 RFT:
14 OHS, 115/85
14 Lateral Bar Burpees
Into
3 RFT
14 Wall Balls, 20/14
14 Lateral Bar Burpees
Time Cap: 15 Minutes
KG | (52/8)
(9/6)

View Programming

TUE

MR. JOSHUA [HERO]

MARCH 12

5 Rounds For Time:
400 Meter Run
30 Sit-ups*
15 Deadlifts (250/165)
Time Cap: 30 Minutes
* AbMat For Classes,
GHD For Open/Games
REPEAT FROM 8/19/23

View Programming

WED

SPACE FORCE

MARCH 13

Bench Press
On the 3:00 x 3 Sets:
8 Bench Press
‍
"Space Force"
AMRAP 4:
21/16 Calorie Row
16 Alternating Single Arm Hang DB Snatch
16 Push-ups
Rest 1 Minute
AMRAP 4:
18/14 Calorie Row
14 Alternating Single Arm Hang DB Snatch
14 Push-ups
Rest 1 Minute
AMRAP 4:
15/12 Calorie Row
... Read More...

View Programming

THU

"GOAT DAY"

MARCH 14

On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
-OR-
"Any Minute Now"
On the Minute x 20 [5 Rounds]:
Minute 1: Calorie C2 Bike
Minute 2: Box Jumps, 30/24
Minute 3: 200m Run
Minute 4: Rest

View Programming

FRI

24.3

MARCH 15

TBD

View Programming

SAT

TRI SPRINT INTERVALS V3

MARCH 16

5 Rounds:
AMRAP 4:
30/24 Calorie Row
30 x 10-Meter Shuttle Runs
Max Calorie Bike Erg
Rest 4 Minutes Between Rounds

View Programming

SUN

BODY ARMOR ENDURACE V3

MARCH 17

EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | Half kneeling DB shoulder press right
Min 2 | Half kneeling DB shoulder press left
Min 3 | Alternating DB hang clean
Min 4 | Burpees
Rest exactly :30 between sets.
Athletes will likely use 1 DB load
for the press and a heavier load for the clean

View Programming

MON

SAVAGERY

MARCH 18

Strict Press
In a 10:00 Window
Max Strict Press @ 80%

"Savagery" [BENCHMARK]
AMRAP 10:
3 Power Cleans
3 Front Squats
3 Push Jerks

View Programming

TUE

THE DELOREAN

MARCH 19

5 Rounds x AMRAP 4:
15 TTB
30/24 Calorie Row
60 Double Unders
Max Calorie Row
Rest 4 Minutes Between Rounds

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WED

CHARLEY HORSE

MARCH 20

Deadlift
In a 10:00 Window
Max Deadlifts @ 80%

"Charley Horse"
5 Rounds of:
200m Run
10 Deadlifts, 245/165
15 Push ups
Time Cap: 15:00

View Programming

THU

BUTTERFLIES

MARCH 21

5 Rounds For Time:
30/24 Calorie Bike Erg
30 Russian Kettlebell Swings(53/35)
10-20-30-40-50 Box Jumps
(24"/20")
Time Cap: 30:00

View Programming

FRI

TALLADEGA NIGHTS

MARCH 22

Back Squat
In a 10:00 Window
Max Back Squats @ 80%

"Talladega Nights"
5 x AMRAP 3
21 Wall Balls (20/14)
21/15 Cal Row
Max Strict Pull ups
No Rest Between AMRAPS

View Programming

SAT

DEVIL DOGS

MARCH 23

[TEAMS OF 3]
For Time:
1 Mile Run
50 Devil Press
50 Double Dumbbell Clean & Jerks
800 Meter Run
35 Devil Press
35 Double Dumbbell Clean & Jerks
400 Meter Run
20 Devil Press
20 Double Dumbbell Clean & Jerks

View Programming

SUN

8 BALL

MARCH 24

EMOM 8
Min 1 | Max Burpees to target
Min 2 | Max Calorie Row
Rest 4:00
EMOM 8
Min 1 | Max Alternating Single DB devils press
Min 2 | Max Calorie Bike
Rest 4:00
EMOM 8
Min 1 | Max 25’ Shuttle runs
Min 2 | Max Push Ups

View Programming

MON

MEDULLA OBLONGATA

MARCH 25

Strict Press
Max repetitions of Strict Press @85%
‍
"Medulla Oblongata"
On the 1:30 x 10 Rounds:
30 Double Unders
10 Kettlebell Swings (70/53)
Max Calorie Bike Erg

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TUE

DOWN WITH THE SICKNESS

MARCH 26

5 Rounds for time:
400m Run
12 Thrusters (75/55)
12 Burpees
12 Pull-ups

View Programming

WED

SUGAR SHACK

MARCH 27

Deadlifts
Max repetitions of Deadlifts @ 85%
‍
"Sugar Shack"
For Time:
500/450 Meter Row
Directly Into...
21-15-9:
Box Jumps (30/24")
Deadlifts (225/155)
Directly Into...
500/450 Meter Row

View Programming

THU

SITTING ROOM

MARCH 28

8 Rounds For Time:
400 Meter Run
25 AbMat Sit-ups
2 Rope Climbs (15')
Rest 1 Minute Between Rounds

View Programming

FRI

REBAR

MARCH 29

Back Squats
Max repetitions of Back Squats @85%
‍
"Rebar"
21-15-9:
Front Squats
Bike Erg Calories
Power Cleans
Bike Erg Calories
Barbell: (135/95)

View Programming

SAT

3 BEST FRIENDS

MARCH 30

6 Rounds For Time:
600 Meter Run (Each Athlete Runs 200 M)
45 Dumbbell Dumbbell Push Press(50/35)
30 Toes to Bar
15 Burpee Box Jumps (24"/20")
‍
1 Athlete Works At a Time

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SUN

BALL ME BLAZER

MARCH 31

4 Rounds
500m Row
10 Burpees over rower
15 Push ups
20 Medball squat cleans

View Programming

MON

SHAKE A LEG

APRIL 15

Bench Press
Max Repetitions of Bench Press @85%
‍
"Shake a Leg"
For Time:
30 Toes to Bar
30 Front Squats (135/95)
30 Toes to Bar
On the Minute [Starting at 0:00]:
6 Lateral Barbell Burpees
Time Cap: 18 Minutes

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TUE

JERRY [HERO]

APRIL 16

For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run
REPEAT FROM 5/9/23
Time Cap: 30 Minutes

View Programming

WED

SWEEP THE LEG

APRIL 17

Power Clean
Max Repetitions of Power Cleans @85%
‍
"Sweep The Leg"
[For Time]
3-6-9-12-15:
Power Cleans
Bike Calories
Push Jerks
Bike Calories
Barbell: (115/85)
Time Cap: 18 Minutes

View Programming

THU

BY ANNIE MEANS

APRIL 18

50-40-30-20-10:
AbMat Sit-ups
Double Unders
Directly Into....
5 Rounds:
30 Push-ups
10 Strict Pull-ups
Time Cap: 25 Minutes

View Programming

FRI

COMMON GROUND

APRIL 19

Front Squat
Max Repetitions of Front Squats @85%
‍
"Common Ground"
AMRAP 15:
30/24 Calorie Row
20 Hang Dumbbell Snatches(50/35)
10 Dumbbell Box Step-ups
(24"/20")

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SAT

TOGETHER APART

APRIL 20

AMRAP 30 w/ a partner
12/9 Calorie Bike Erg
9 Deadlifts (185/125)
1 Rope Climbs (15')
* Relay Style

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SUN

WATCH YOUR STEP

APRIL 14

“Watch your step”
20-18-16-14-12-10-8-6-4-2
Medball cleans
BurpeesMedball alternating step back
lunges (20/14)
Time Cap 35:00
“Sunday Run Day“
Run 2-3 Miles

View Programming

MON

GOODY TWO -SHOES

APRIL 29

Strict Press 
‍Max Repetitions of Strict Press
@ 80%
* To Technical Failure 
* Add 5# From
Last Attempt (2/21/24)
"Goody Two-Shoes" 
‍On the 1:30 x 10 Rounds: 
10-1 Dumbbell Hang Clean & Jerks 
Max Calorie Bike Erg 
Dumbbells: (50/35)'s 
KG | (22.5/15)

View Programming

TUE

BARBARA [BENCHMARK]

APRIL 30

5 Rounds For Time [40 Minute Cap]: 
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 Minutes
REPEAT FROM 4/25/23
OPEN-GAMES
‍ 5 Rounds For Time: 
20 Chest-to-bar Pull-ups 
30 Push-ups 
30 GHD Sit-ups 
20/16 Calorie Echo Bike
Rest 3 Minutes Between Rounds
Time Cap: 40 Minutes

View Programming

WED

PICK-ME-UP

MAY 1

Deadlift  
‍Max Repetitions of Deadlifts
@ 80%
* To Technical Failure 
* Add 10# From Last Attempt (2/23/24)
"Pick-Me-Up" 
‍For Time 
Buy-In: 1,500/1350 Meter Row 
60 Box Jumps (24"/20")
30 Deadlifts (245/165)
* Partition Box & Deadlift However
Time Cap 15:00
KG | (111/74)

View Programming

THU

DUBSTEP

MAY 2

3 Rounds:
80 Double Unders 
800 Meter Run
3 Rope Climbs (15') T
ime Cap: 25 Minutes

View Programming

FRI

LIGHTS OUT

MAY 3

Back Squat 
‍Max Repetitions of Back Squats @ 80%
* To Technical Failure 
* Add 10# From Last Attempt (2/19/24) 
"Lights Out" 
‍For Time: 75 Hang Power Snatches Every 2 Minutes [Starting at 0:00]: 
15 Thrusters Barbell: (75/55) 
Time Cap: 15 Minutes

View Programming

SAT

GREAT SUCCESS!

MAY 4

AMRAP 25: 
[3 Rounds Each]: 
P1: 500/450 Meter Row 
P2: 30 Toes to Bar 
P3: 15 Power Cleans (155/105) 
Time Remaining: Max Bar-Facing Burpees 
* Rotate After All Teammates Finish Station 
* Each Teammate Goes Through 3 Times 
* After 3 Rounds Each, Move To Burpees 
* Score Total Team Burpees 
KG | (70/47)

View Programming

SUN

CINDY CYCLES

MAY 5

10 Rounds 
Min 1 | 15/12 Calorie Bike
Min 2-3 | 1 Round of “Cindy”
Min 4 | Rest
*“Cindy”5
Pull ups 
10 Push ups 
15 Air Squats 
Score | Slowest round of Cindy 
“Sunday Run Day“
‍Run 2-3 Miles

View Programming

MON

HOLY SMOKES

MAY 6

Strict P
‍Max Repetitions of
Strict Press @ 85%
* To Technical Failure
* Add 5# From Last Attempt (2/28/24) 
‍
"Holy Smokes" 
‍10-8-6-4-2: 
Dumbbell Thrusters 
500/450 Meter Bike Erg 
Devil's Press 
500/450 Meter Bike Erg 
Dumbbells: (50/35)'s
Time Cap: 18 Minutes 
KG | (22.5/15)

View Programming

TUE

CEMENT MIXER

MAY 7

"Cement Mixer" 
‍On the 3:00 x 7 Rounds: 
400 Meter Run 
12 Toes to Bar 
* Score Slowest Round 

REPEAT FROM 12/20/22

OPEN-GAMES 
"Cement Mixer" 
‍On the 3:00 x 7 Rounds:
400 Meter Run
9 Toes to Bar
3 Bar Muscle-ups
Score: Slowest Round

View Programming

WED

SILENT BUT DEADLY

MAY 8

Deadlift
‍Max Repetitions of
Deadlifts @ 85%
* To Technical Failure
* Add 10# From Last Attempt (3/1/24)
‍
"Silent But Deadly" 
‍AMRAP 15: 
3 Deadlifts (225/155) 
6 Push-ups
9 Air Squats
KG | (102/70)

View Programming

THU

KRABBY PATTY

MAY 9

"Krabby Patty"
‍For Time: 
40/32 Calorie Bike Erg
40 Dumbbell Hang Snatches
40 AbMat Sit-ups
40 Dumbbell Step Back Lunges
40 AbMat Sit-ups
40 Dumbbell Hang Snatches
40/32 Calorie Bike Erg
* 40 Double Unders Between Each Movement 

Time Cap 22:00
Dumbbell: (50/35) 
KG | (22.5/15)

View Programming

FRI

RUSH HOUR 3

MAY 10

Back Squat
‍‍Max Repetitions of Back Squats @ 85%
* To Technical Failure
* Add 10# From Last Attempt (2/26/24)
‍
"Rush Hour 3" 
‍For Time
1,000 Meter Run 
50/40 Calorie Row  
30 Burpee Box Jumps (24"/20") 

Time Cap: 15 Minutes 

View Programming

SAT

HAMMER

MAY 11

"Hammer" [HERO]
‍5 Rounds For Time: 
5 Power Cleans 
10 Front Squats
5 Push Jerks 
20 Pull-ups 
Rest 90 Seconds 
Barbell: (135/95) 
Time Cap: 25 Minutes

REPEAT FROM 5/27/23
‍KG | (61/43)

View Programming

SUN

SUNBURN

MAY 12

“Sunburn”
‍EMOM 40  (8 rounds)
Minute 1 | 15 Medball
squat cleans 
Minute 2 | 15 Push Ups
Minute 3 | 15 V-Ups
Minute 4 | 200m Run 
Minute 5 | Rest 
Score | Completed rounds [32 Possible]

“Sunday Run Day“
‍Run 2-3 Miles

View Programming

MON

ADDERALL [BENCHMARK]

MAY 13

Strict Press 
‍Max Repetitions of Strict
Press @ 90%
* To Technical Failure
* Add 5# To Each Set From Last Attempt (3/6/24)
‍
‍"Adderall" [BENCHMARK]
‍AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes 
AMRAP 7: 
800 Meter Run
Max Power Snatches (115/85)

View Programming

TUE

FULL CIRCLE

MAY 14

"Full Circle" 
‍For Time: 
1,500/1,350 Meter Row 
100 Double Unders 
50/40 Calorie Bike Erg 
100 Double Unders 
1,500/1,350 Meter Row 
Time Cap: 25 Minutes 

View Programming

WED

WHAT ARE YOU DOING?

MAY 15

Deadlift
‍Max Repetitions of
Deadlifts @ 90%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (3/8/24)
‍
‍"What Are You Doing?" 
‍For Time: 
50 Deadlifts (205/145) 
100 Wallballs (20/14) 
150 AbMat Sit-ups 
* Partition However You'd Like 
Time Cap: 18 Minutes 

View Programming

THU

SHELL SHOCKED

MAY 16

"Shell Shocked" 
6 Rounds: 
9 Strict Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run
Rest 1 Minute Between Rounds 
* Score Slowest Round 
Time Cap: 30 Minutes 
KG | (24/15)

View Programming

FRI

TEAM KALSU [HERO]

MAY 17

Back Squat 
‍Max Repetitions of Back Squats @ 90%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (3/4/24) 
‍‍
‍"Team Kalsu" [HERO]
‍For Time: 
100 Thrusters (135/95) 
On the Minute [Starting at 0:00]: 
5 Burpees 
* Each Partner Does 5 Burpees On the Minute 
* Split Thrusters However You'd Like 

View Programming

SAT

IT’S GONNA BE ME

MAY 18

"It's Gonna Be Me"
 [TEAMS OF 3]
AMRAP 30: 
75/60 Calorie Bike Erg 
60 Box Jump Overs (24"/20") 
45 Toes to Bar 
30 Synchro Dumbbell Snatches (50/35) 
KG | (22.5/15)

View Programming

SUN

CINDYRELLA

MAY 19

8 Rounds [40:00]
Min 1 | 1 Round of “Cindy 
Min 2-3| Max Calorie Bike Erg
Min 4 | 20 Walking Lunges
Min 5 | Max Shuttle Runs 
*25’ = 1 rep on shuttle runs 
Score | Total calories + shuttle runs 
‍
‍Sunday Run Day
Run 2-3 Miles

View Programming

MON

BEASTIE BOYS

MAY 20

Strict Press
Build to Heavy Single
‍
"Beastie Boys"
3 Rounds For Total Reps:
1 Minute Wallballs (20/14)
1 Minute Power Snathches (75/55)
1 Minute Box Jumps (24"/20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

View Programming

TUE

SISSON [HERO]

MAY 21

"Sisson" [HERO]
AMRAP 20:
1 Rope Climb (15')
5 Burpees
200 Meter Run

View Programming

WED

SAME SAME, BUT DIFFERENT

MAY 22

Deadlift
Build to Heavy Single
‍
"Same Same, But Different"
5 Rounds:
9 Power Cleans (115/85)
500/450 Meter Bike Erg
Directly Into..
5 Rounds:
9 Thrusters (115/85)
500/450 Meter Bike Erg

View Programming

THU

RUN UP

MAY 23

"Run up"
5 Rounds For Time:
400 Meter Run
6 Strict Pull-ups
400 Meter Run
15 Push-ups

View Programming

FRI

BRACE YOURSELF

MAY 23

Back Squat
Build to Heavy Single
‍
"Brace Yourself"
For Time: 50 Double Unders, 50 AbMat Sit-ups
18 Dumbbell Front Squats
40 Double Unders, 40 AbMat Sit-ups
15 Dumbbell Front Squats
30 Double Unders, 30 AbMat Sit-ups
12 Dumbbell Front Squats
20 Double Unders, 20 AbMat Sit-ups
9 Dumbbell Front Squats
10 Double Unders, 10 AbMat Sit-ups
6 Dumbbell Front Squats

View Programming

SAT

D-TEAM

MAY 24

"D-TEAM"
[TEAMS OF 3]
5 Rounds For Time:
P1: 20/16 Calorie Row
P2: 20/16 Calorie Bike Erg
P3: 1 Round of "DT" (135/95)
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* Switch After Completion of All Stations

View Programming

SUN

STOP, DROP, & RUN

MAY 26

“Stop, Drop and Run”
8 Rounds [40:00]
Min 1 -2 | Max 25’ Burpee Shuttle Runs
Min 3 - 4 | Max Calorie Bike Erg
Min 5 | Rest*Burpee every 25’ before running
Score | Lowest combined round of Burpee Shuttle Runs + Calories
‍
“Sunday Run Day“
Run 2-3 Miles

View Programming

MON

MURPH [HERO]

MAY 27

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition Gymnastics As Needed 
Time Cap: 60 Minutes
REPEAT FROM 11/23/23

View Programming

TUE

MAMBO NO. 5

MAY 28

Power Clean
Max Repetitions of Power Cleans @ 80%
* To Technical Failure* Add 10# To Each Set From Last Attempt (04.10.24)

"Mambo No. 5"
AMRAP 5: 
Buy-In: 50/35 Calorie Bike Erg
9 Power Cleans (95/65)
21 Double Unders

View Programming

WED

GENTLY DOWN THE STREAM

MAY 29

"Gently Down The Stream"
For Time: 
1,000/900 Meter Row

4 Rounds: 
20 AbMat Sit-ups 
10 Dumbbell Front Rack Reverse Lunges

750/675 Meter Row

View Programming

THU

BETTY

MAY 30

Bench Press
Max Repetitions of Bench Press @ 80%

* To Technical Failure
* Add 5# To Each Set From Last Attempt (04.08.24)

"Betty" 
‍5 Rounds For Time: 
12 Push Presses (135/95)
20 Box Jumps (24"/20")

View Programming

FRI

RANKEL [HERO]

MAY 31

"Rankel" [HERO]
AMRAP 20: 
6 Deadlifts (225/155) 
7 Burpee Pull-ups 
10 Kettlebell Swings (70/53) 
200 Meter Run 

View Programming

SAT

SWITCHING GEARS

JUN 01

Front Squat
Max Repetitions of Front Squats @ 80%

* To Technical Failure*
Add 10# To Each Set From Last Attempt (4/12/24)

"Switching Gears"
 [TEAMS OF 2]: 
On the Minute x 14 [7 Rounds]: 
Minute 1: 20 Wallballs (20/14) 
Minute 2: Max Bike Erg Calories 

View Programming

SUN

KINDA QF #2

JUN 02

“Kinda QF #2”
50-40-30
Medball Squat Cleans 
Burpee Box Jump Overs

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MON

Perfect Ten

JUN 3

Bench Press 
Max Repetitions of Bench Press @ 85%
‍
* To Technical Failure
* Add 5# To Each Set From Last Attempt (4/15/24)
‍
"Perfect Ten" 
10 Rounds For Time: 
10 Dumbbell Snatches (50/35) 
10 Box Jumps (24"/20")
 10 Push-ups 

Time Cap: 18 Minutes

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TUE

Pop Quiz

JUN 4

"Pop Quiz" 
AMRAP 4: 3 Rounds: 
7 Push Press (95/65) 
7 Front Squats (95/65) 
7 Pull-ups Time Remaining: Max Calorie Row [Rest 4 Minutes]AMRAP 4: 
3 Rounds: 
5 Push Press (115/85) 
5 Front Squats (115/85) 
5 Pull-ups 
Time Remaining: 
Max Calorie Row
 [Rest 4 Minutes]
AMRAP 4: 
3 Rounds: 
3 Push Press (135/95) 
3 Front Squats (135/95) 
3 Pull-ups 

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WED

Running on Empty

JUN 5

Power Clean 
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/17/24)

"Running on Empty" 
8 Rounds For Time: 
5 Power Cleans (155/105)
 30 Double Unders 
100 Meter Run 
Time Cap: 18 Minutes

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THU

Floor & Decor

JUN 6

"Floor & Decor"
5 Rounds For Time: 30/24 Calorie Bike Erg 
10 Burpees 
30 AbMat Sit-ups 
10 Burpees 

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FRI

Dead Ball

JUN 7

Front Squat 
Max Repetitions of Front Squats @ 85%
‍
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/19/24)

"Dead Ball" 
For Time:
 10-9-8-7-6-5-4-3-2-1: 
Deadlifts (225/155) 

After Each Set: 
15 Wallballs (20/14) 
Time Cap: 18 Minutes

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SAT

Blistering Pace

JUN 08

"Blistering Pace"
 [TEAMS OF 3]
9 Rounds x AMRAP 3: 
P1: 25 Kettlebell Swings (53/35) 
P2: 200 Meter Run 
P3: 15 Toes to Bar 
Time Remaining In Window: 
Max Calorie Row

* Complete Non-Row Reps Individually 
* One Rower, Split Calories As You'd Like 
* Rotate Stations Upon Completion of 3 Minutes 
* 3 Rounds Each Station Per Partner 
* First Partner Done Can Begin Row Calories 

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SUN

Steam Session

JUN 09

“Steam Session”
EMOM 36:00 [9 Rounds]
Minute 1 | :45 Calorie Row
Minute 2 | :45 Shuttle Run 
Minute 3 | :45 Calorie Bike 
Minute 4 | Rest

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MON

FAIR GAME

JUN 17

Bench Press
Build to Heavy Single

"Fair Game"
On the 2:00 x 8 Sets:
9 Kettlebell Swings (70/53)
12 Hand Release Push-ups
21 AbMat Sit-ups
Max Calorie Bike Erg

KG | (32/24)

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TUE

HOLD IT TOGETHER

JUN 18

"Hold It Together"
For Time:
150/120 Calorie Row
90 Pull-ups
60 Dumbbell Box Step-ups (20")

Dumbbells: (50/35)'s

* Partition However You'd Like

Time Cap: 35 Minutes

KG | (22.5/15)

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WED

HELL END

JUN 19

Power Clean
‍Build to Heavy Single

‍"Hell End"
‍3 Rounds for time
400m Run
12 Power Cleans (135/95)
21 Burpees

Time Cap: 18 Minutes
KG | (61/43)

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THU

GROUND RULE DOUBLE

JUN 20

Ground Rule Double
‍5 Rounds For Time:
50 Double Unders
30/24 Calorie Bike Erg  
8 Dumbbell Push Press (R)
8 Dumbbell Push Press (L)

Rest 1 Minute Between Sets

Dumbbell: (70/50)

Time Cap: 30 Minutes
KG | (32/22.5)

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FRI

LEAN & MEAN

JUN 21

Front Squat
Build to Heavy Single

"Lean & Mean"
18-15-12-9-6-3:
Toes to Bar
Front Squats (115/85)
Calorie Row

Time Cap: 18 Minutes
KG | (52/38)

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SAT

THE POWERS THAT BE

JUN 22

"The Powers That Be"
3 Rounds For Time:
600 Meter Run
60 Power Snatches (95/65)
600 Meter Run
60 Burpee Box Jumps (24"/20")

* Teams of 3
* One Partner Works at a Time
* Switch After 200 Meter Runs

Time Cap: 35 Minutes  

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SUN

STEADY AS SHE GOES

JUN 23

“Steady As She Goes”
‍AMRAP 35
15 Calorie Bike Erg
15 Push Ups
15 Shuttle Runs
15 V-Ups
*25’ down and back = 1 shuttle run

‍"Sunday Runday"
‍Run 2-3 Miles

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MON

SPLIT SECOND

JUN 24

Strict Press 
Heavy Set of 20 

"Split Second" 
5 Rounds For Time: 
200 Meter Run 
10 Hang Clean & Jerks (115/85) 

Time Cap: 15 Minutes 
KG | (52/38)

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TUE

SINCE U BEEN GONE

JUN 25

"Since U Been Gone" 
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Dumbbell Front Squats (50/35)'s
15 Burpee Pull-ups 

* Rest 4 Minutes Between Rounds
* Pick-up Where You Left Off 

KG | (22.5/15)

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WED

DEAD BATTERY

JUN 26

Deadlift 
Heavy Set of 20  

"Dead Battery"  
10 Rounds For Time: 
1 Deadlift, 1 Toes to Bar 
25 Double Unders 
2 Deadlifts, 2 Toes to Bar 
25 Double Unders
10 Deadlifts, 10 Toes to Bar 
25 Double Unders 

Deadlift: (225/155)
Time Cap: 18 Minutes
KG | (102/70)

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THU

MORE OR LESS

JUN 27

"More Or Less" 
AMRAP 7: 
1,200 Meter Run
Max Calorie Bike Erg 
Rest 3 Minutes 

AMRAP 7: 
1,000 Meter Run
Max Calorie Bike Erg 
Rest 3 Minutes
‍
AMRAP 7: 
800 Meter Run
Max Calorie Bike Erg 
Rest 3 Minutes 

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FRI

PANDORA’S BOX

JUN 28

Back Squat
Heavy Set of 20 

"Pandora's Box" 
For Time: 60
Burpee Box Jumps (24"/20") 

Every 2 Minutes [Starting at 0:00]:
250/225 Meter Row  

Time Cap: 18 Minutes
KG | N/A

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SAT

TEAM HOTSHOTS 19 [HERO]

JUN 29

"Team Hotshots 19" [HERO] 
6 Rounds For Time: 
30 Synchro Air Squats 
19 Power Cleans (135/95) 
7 Strict Pull-ups (Each) 
400 Meter Run (Together) 
* Teams of 2 
* Split Power Cleans As Needed 

Time Cap: 35 Minutes 

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SUN

BUZZER BEATER

JUN 30

“Buzzer Beater” 
AMRAP 30
Max Burpee Shuttle Runs 
EMOM [starting at 0:00]
12 Alternating Step Back Lunges 

*25’ Shuttle Runs 
*Every Burpee + 25’ run = 1 rep 

"Sunday Runday" 
Run 2-3 Miles 

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MON

SAND WEDGE

JUL 15

Bench Press 
‍
Heavy Set of 20
‍ * Look To Beat Attempt From 7/8/24
‍
 "Sand Wedge" 
For Time: 
55/45 Calorie Bike Erg
Into...
10-9-8-7-6-5-4-3-2-1: 
Power Snatch (95/65) 
Toes to Bar 
Into...
55/45 Calorie Bike Erg 
‍
‍

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TUE

FAST BREAK [BENCHMARK]

JUL 16

Fast Break [BENCHMARK]
‍
10 Rounds For Time:
15/12 Calorie Row 
15 Wallballs (20/14) 
Rest 1 Minute Between Rounds
Time Cap: 30 Minutes 

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WED

NECESSARY EVIL

JUL 17

Sumo Deadlift
‍
Heavy Set of 20 
* Look To Beat Attempt From 7/10/24
‍
 "Necessary Evil"
For Time: 
‍
80 Box Jumps (30"/24") 
On the Minute [Starting at 0:00]: 
3 Devil's Press (50/35)'s

Time Cap: 15 Minutes

 KG | (22.5/15)

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THU

HOLD STILL

JUL 18

"Hold Still" 
‍5 Rounds For Time:
400 Meter Run 
30 AbMat Sit-ups 
20 Lateral Barbell Burpees 
10 Front Rack Reverse Lunges (115/85) 

Time Cap: 35 Minutes 

KG | (52/38)

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FRI

T.U.P [HERO]

JUL 19

Front Squat 
Heavy Set of 20 

* Look To Beat Attempt From 7/12/24 
‍
"T.U.P." [HERO]
‍
15-12-9-6-3:
Power Cleans (135/95) 
Pull-ups
Front Squats (135/95) 
Pull-ups

Time Cap: 18 Minutes 

KG | (61/43)

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SAT

CLOWN AROUND

JUL 20

"Clown Around"

[TEAMS OF 3]
AMRAP 30: 
50 Double Unders 
200 Meter Run 
10 Push Jerks (155/105)
Max Calorie Bike Erg 

SEE NOTE FOR INDY VERSION

 KG | (70/47)

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SUN

SWEAT ANGEL 

JUL 21

“Sweat Angel”
For Time 
50-40-30-20-10
Calorie Row 
Calorie C2 Bike 
*25 burpees after each set*
Burpees after you complete both machines. 
‍
Time Cap

40:00
"Sunday Runday" 
Run 2-3 Miles KG | N/A

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MON

Frosted Flakes

AUG 5

Strict Press 
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80%  for final set of 3

* Build In Weight

"Frosted Flakes"
For Time: 
1,000 Meter Run 
50 Pull-ups 
30 Power Cleans (155/105)
‍
‍
‍

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TUE

Hold Up, Wait A Minute

AUG 6

"Hold Up, Wait A Minute"
3 Rounds: 
25 Burpees Over Rower 
50 Wallballs (20/14)

Into...

150/120 Calorie Row 
Performed As:
2 Minute Work
1 Minute Rest 

Time Cap: 35 Minutes 

KG | (9/6)

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WED

Mumbo Jumbo

AUG 7

Deadlift 
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80%  for final set of 3
‍
* Build In Weight
‍
"Mumbo Jumbo"
AMRAP 1: 
3 Deadlifts
50 Double Unders 
Max Bike Erg Calories 
‍
‍

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THU

CONNECT THE DOTS

AUG 8

"Connect The Dots"

For Time: 
10-9-8-7-6-5-4-3-2-1 Toes to Bar 
200/180 Meter Row 

Directly Into...
‍
20-18-16-14-12-10-8-6-4-2 Push-ups 
‍
200/180 Meter Row
Time Cap: 35 Minutes

KG | 

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FRI

Stomping Ground

AUG 9

Back Squat 
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80%  for final set of 3

* Build In Weight
‍
"Stomping Ground"‍
For Time: 
30 Devil’s Cleans
‍
Every 2 Minutes [Starting at 0:00]: 
200 Meter Run 
‍
‍

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SAT

Working For The Weekend

AUG 10

"Working For The Weekend"

[TEAMS OF 3]
AMRAP 7: 
30 Power Snatches 
15 Rope Climbs 
Max Calorie Bike Erg 

AMRAP 6: 
24 Power Snatches
12 Rope Climbs 
Max Calorie Bike Erg 

AMRAP 5: 
18 Power Snatches
9 Rope Climbs 

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SUN

Tiki-Taka

AUG 11

“Tiki-Taka”
3 Rounds 
40 Burpee Broad Jumps 
800m Run 

*For burpee broad jumps, jump one direction then do your next rep back in the other direction. 

Time Cap: 35 Minutes

"Sunday Runday" 
Run 2-3 Miles

KG | N/A

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MON

Threefold

AUG 12

Bench Press 
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 85%  for final set of 3

* 5 Second Negative 
* Build In Weight

"Threefold"
AMRAP 12: 
9 Double Dumbbell Push Press

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TUE

Mind Eraser

AUG 13

"Mind Eraser" [BENCHMARK]
10 Rounds For Time: 
7 Power Cleans (135/95) 
7 Burpees 
200 Meter Run 

Time Cap: 25 Minutes
Repeat from 07/21/23

KG | (61/43)

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WED

MULTIPURPOSE

AUG 14

Sumo Deadlift 
‍In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 85%  for final set of 3
‍
* 5 Second Negative 
* Build In Weight 

‍"Multipurpose" 
AMRAP 15: 
15 Box Jumps (24""/20"") 
10 Dumbbell Front Rack Reverse Lunges
5 Strict Pull-ups 

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THU

TOTAL WHINE

AUG 15

"Total Whine"
10 Rounds: 
Minute 1: Bike Erg Calories 
Minute 2: Row Calories 
Minute 3: Rest 

Score: Total Calories

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FRI

TWO FOR ONE

AUG 16

Front Squat
‍In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 85%  for final set of 3

* 5 Second Negative 
* Build In Weight
‍
‍"Two For One"
‍30-20-10: 
Power Snatch
Front Squat 
400 Meter Run
 
Barbell: (95/65) 

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SAT

PARADOX OF CHOICE

AUG 17

"Paradox of Choice"
‍[TEAMS OF 3] 
AMRAP 30: 
Bike Erg Meters 

After Every Switch On Bike: 
5 Deadlifts (275/185) 
1 Rope Climb (15') 

KG | (124/83)

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SUN

ADD ANOTHER ZERO

AUG 18

“Add Another Zero”
‍1000m Row 
100 Burpees 
1000m Run 
100 Medball Alternating Lunges
1000m Row

*Complete unpartitioned / chipper style
Time Cap: 35 Minutes

‍"Sunday Runday" 
‍Run 2-3 Miles

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MON

PARTY FOUL

AUG 26

Bench Press 
‍In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80%  for final set of 3 

* Build In Weight

‍"Party Foul"
‍For Time: 
120 Wallballs (20/14)
120/100 Calorie Bike Erg  

* Partition As Needed

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TUE

BOAT RACE

AUG 27

"Boat Race" [BENCHMARK]
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes

Time Cap: 25 Minutes

REPEAT FROM 8/8/23

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WED

BACKHANDED

AUG 28

Sumo Deadlift 
‍In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80%  for final set of 3 

* Build In Weight

‍"Backhanded" 
‍[AMRAP 12]: 
3 Rounds: 
50 Double Unders 
25 Double Dumbbell Deadlifts

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THU

TIME LORD

AUG 29

"Time Lord"
‍AMRAP 30: 
50 Strict Pull-ups 
100 Push-ups  
150 Sit-ups 

Every 2 Minutes [Starting at 0:00]: 
500 Meter Bike Erg

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FRI

RIPPLE EFFECT

AUG 30

Front Squat 
‍In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80%  for final set of 3 
* Build In Weight

‍"Ripple Effect"
‍1-2-3-4-5-6-7-8-9-10: 
Front Squats (135/95) 
200 Meter Run 

Time Cap: 18 Minutes"

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SAT

HANSEL & GRETTEL

AUG 31

"Hansel & Grettel"
‍AMRAP 30: 
45 Burpee Box Jumps (24""/20"") 
45/36 Calorie Row 
45 Clean & Jerks (135/95) 
45/36 Calorie Row 

SEE NOTE FOR INDIVIDUAL VERSION 

KG | (61/43)

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SUN

ELEVATOR

SEP 1

“Elevator”
‍5 Rounds:
600m Run
40 Air Squats 
20 KBS, 53/35

Time Cap: 40 Minutes

‍"Sunday Runday" 
‍Run 2-3 Miles

KG | N/A

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MON

DIME A DOZEN

SEP 9

Strict Press 
‍In a 12:00 Window
5-7 Building Sets of 3 Reps 

* 3 Second Pause 
* Aim to Increase Weight From 7/29/24

‍"Dime A Dozen" 
‍AMRAP 12: 
9 Hang Power Cleans 
6 Thrusters 
30 Double Unders 
Barbell: (115/85) 
KG | (52/38)

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TUE

HEAT OF THE MOMENT

SEP 10

"Heat Of The Moment" 
‍4 Rounds For Time: 
400 Meter Run
20 Burpee Pull-ups 
1,000/900 Meter Bike Erg 

Rest 1 Minute Between All Stations 
Time Cap: 40 Minutes 

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WED

9/11

SEP 11

Deadlift
‍In a 12:00 Window
5-7 Building Sets of 3 Reps

* 3 Second Pause 
* Aim to Increase Weight From 7/31/24

‍"9/11" 
‍For Time: 
2,001 Meter Row 
110 Dumbbell Box Step-ups (20") 
Dumbbell: (50/35)
Time Cap: 20 Minutes

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THU

PROHIBITION

SEP 12

"Prohibition" 
‍AMRAP 20: 
200 Meter Run 
Max Unbroken Toes to Bar 
200 Meter Run 
Max Unbroken Push-ups 

* Score Total Reps 

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FRI

SAME OLD STORY

SEP 13

Back Squat 
‍In a 12:00 Window
5-7 Building Sets of 3 Reps 

* 3 Second Pause 
* Aim to Increase Weight From 8/2/24 

‍"Same Old Story" 
‍On the Minute x 15: 
15-1 Wallballs (20/14) 
Max Kettlebell Swings (70/53)

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SAT

TEAM SMALL [HERO]

SEP 14

"Team Small"  [TEAMS OF 2]
‍3 Rounds For Time: 
1,000 Meter Row 
50 Burpees
50 Box Jumps (24"/20") 
800 Meter Team Run 

Time Cap: 45 Minutes

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SUN

DON'T SWEAT IT

SEP 15

"Don't Sweat It" 
On the Minute x 32 [8 Rounds]: 
Minute 1: Bike Erg Calories 
Minute 2: AbMat Sit-ups 
Minute 3: Dumbbell Bench Press (50/35)'s
Minute 4: Rest 
‍
"Sunday Runday" 
Run 2-3 Miles
‍
KG | N/A

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