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Gym Programming

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Here you'll find recent & upcoming weekly views.
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Gym Programming Roadmap

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MAY 5 - MAY 31, 2025

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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

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)

View Programming

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

View Programming

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

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

View Programming

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

View Programming

SUN

BALL ME BLAZER

MARCH 31

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

View Programming

MON

ONLY FOOLS RUSH IN

APRIL 1

Strict Press
Max Repetitions of Strict Press
To Technical Failure
‍
"Only Fools Rush In"
AMRAP 15:
30 AbMat Sit-ups
20/15 Calorie Bike Erg
10 Hang Snatches, 95/65
KG | (43/29)

View Programming

TUE

THE ADMIRAL [BENCHMARK]

APRIL 2

3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24"/20")
Time Cap: 25 Minutes
KG | (70/47)

View Programming

WED

POWER UP

APRIL 3

Max Repetitions of Deadlifts
To Technical Failure
‍
"Power-Up"
10 Rounds For Time:
200 Meter Run
10-1 Power Cleans (135/95)
Time Cap: 18 Minutes
KG | (61/43)

View Programming

THU

ROPE TOE

APRIL 4

"Rope Toe"
For Time:
30-20-10 Toes to Bar
1,000/900 Meter Bike Erg
Directly Into...
3-2-1 Rope Climbs (15')
1,000/900 Meter Bike Erg

Time Cap: 28 Minutes

View Programming

FRI

HAVE A BALL

APRIL 5

Back Squat
Max Repetitions of Back Squats
To Technical Failure
‍
"Have A Ball"
On the 3:00 x 5 Rounds:
50-40-30-20-10 Wallballs (20/14)
Max Calorie Row
KG | (9/6)

View Programming

SAT

SEVERIN [HERO]

APRIL 6

For Time:
50 Strict Pull-ups
100 Hand Release Push-ups5k Run
Time Cap: 45 Minutes
REPEAT FROM 6.10.23

View Programming

SUN

.1 REDUX

APRIL 7

21-21-21-21
Alternating Lunges
Calorie Row
15-15-15-15Alternating Goblet Lunges (35/20)Calorie Bike
9-9-9-9Alternating Double DB Front Rack
Lunges (35/20)
Calorie Row
“Sunday Run Day“
Run 2-3 Miles

View Programming

MON

LUCKY DEVIL

APRIL 8

Bench Press
Max Repetitions of Bench Press @80%
‍
"Lucky Devil"
For Time:
100/80 Calorie Bike Erg
50 Toes to Bar
50 Single Arm Devil's Press (50/35)
* Partition However You'd Like

View Programming

TUE

TEETER-TOTTER

APRIL 9

For Time:
500/450 Meter Row
400 Meter Run
30 Thrusters (75/55)-Rest 4 Minutes-
500/450 Meter Row400 Meter Run
20 Thrusters (95/65)-Rest 4 Minutes-
500/450 Meter Row400 Meter Run
10 Thrusters (115/85)

View Programming

WED

SUPER SIZE

APRIL 10

Power Clean
Max Repetitions of Power Cleans @80%
‍
"Super Size"
5 Rounds For Time:
10 Power Cleans (155/105)
10 Burpee Box Jumps (24"/20")

View Programming

THU

GOBLET OF FIRE

APRIL 11

AMRAP 20:
40 AbMat Sit-ups
30/24 Calorie Bike Erg
20 Dumbbell Goblet ReverseLunges
10 Dumbbell Push Jerks (R)
10 Dumbbell Push Jerks (L)
Dumbbell: (50/35)

View Programming

FRI

MAKE IT A DOUBLE

APRIL 12

Front Squat
Max Repetitions of Front Squats @ 80%
‍
"Make It A Double"
For Time:
21 Pull-ups
42 Double Unders
21 Front Squats
42 Double Unders
18 Pull-ups
36 Double Unders
18 Front Squats
36 Double Unders
15 Pull-ups
30 Double Unders
15 Front Squats
30 Double Unders

View Programming

SAT

SECOND ACT

APRIL 13

[TEAMS OF 3]
AMRAP 25:
3 Rounds:
600 Meter Team Run
30 Power Snatches (135/95)
Directly Into...
15-30-45...
Bar-Facing Burpees
Deadlifts (225/155)
*Add 15 Reps Each Round

View Programming

SUN

NEVER ENDING EMOM

APRIL 14

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

View Programming

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")

View Programming

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

View Programming

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

SAUCY LITTLE BUNNY

APRIL 22

Bench Press
Max Repetitions Bench Press @90%
* To Technical Failure
"Saucy Little Bunny"
3 Rounds For Time:
30 Hand Release Push-ups
30/24 Calorie Row
30 Kettlebell Swings (70/53)
Time Cap: 18 Minutes

View Programming

TUE

THE EXTRA MILE

APRIL 23

For Time:
400 Meter Run
4 Rounds For Time:
5 Dumbbell Front Squats (50/35)'s
5 Strict Pull-ups
400 Meter Run
3 Rounds:
5 Dumbbell Front Squats (50/35)'s
5 Strict Pull-ups
400 Meter Run
2 Rounds:
5 Dumbbell Front Squats (50/35)'s
5 Strict Pull-ups
400 Meter Run
1 Round:5 Dumbbell Front Squats (50/35)'s
5 Strict Pull-ups

View Programming

WED

DONNY [HERO]

APRIL 24

Power Clean
Max Repetitions of Power Clean @90%
* To Technical Failure
"Donny" [HERO]
21-15-9-9-15-21:
Deadlifts (225/155)
Burpees
Time Cap: 18 Minutes

View Programming

THU

COLD TURKEY

APRIL 25

For Time [35 Minute Cap]:
4,000/3,600 Meter Bike Erg
2,000/1,800 Meter Row
10 Rope Climbs (15')
Performed As:
2 Minute On
1 Minute Off

View Programming

FRI

BUMMED OUT

APRIL 26

Front SquatMax Repetitions of Front Squats @90%
* To Technical Failure
"Bummed Out"
3 Rounds For Time:
600 Meter Run
30-20-10 Front Squats (95/65)
15 Toes to Bar
Time Cap: 18 Minutes

View Programming

SAT

BIG BUSINESS

APRIL 27

[TEAMS OF 3]
For Time:60 Power Snatches, 50 Box Jump Overs
60 Clean & Jerks, 50 Box Jump Overs
45 Power Snatches, 50 Box Jump Overs
45 Clean & Jerks, 50 Box Jump Overs
30 Power Snatches, 50 Box Jump Overs
30 Clean & Jerks, 50 Box Jump Overs
Time Cap: 35 Minutes
60's: (95/65)
45's: (115/85)
30's: (135/95)
Box: (24"/20")

View Programming

SUN

PUMP ME UP

APRIL 28

“P”Pump Me Up“
Every 2:00 x 3
15/12 Calorie Row
12 Hand release push ups
...directly into
Every 2:00 x 3
15/12 Calorie Row
12 Double KB deadlifts 53/35
...directly into
Every 2:00 x 3
15/12 Calorie Row
12 Burpees
“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

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)

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SUN

CINDYRELLA

MAY 19

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

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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

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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

View Programming

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

View Programming

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

View Programming

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

View Programming

THU

Floor & Decor

JUN 6

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

View Programming

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

View Programming

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

View Programming

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

View Programming

MON

JOYRIDE

JUN 10

Bench Press
Max Repetitions of Bench Press @ 90%
* To Technical Failure
* Add 5# To Each Set From Last Attempt (4/22/24)

"Joyride"
6 Rounds For Time:
10 Single Arm Devil's Press (50/35)
20/16 Calorie Bike Erg

Time Cap: 18 Minutes

View Programming

TUE

NANCY [BENCHMARK]

JUN 11

"Nancy" [BENCHMARK]
5 Rounds For Time:
400 Meter
Overhead Squats (95/65)
Time Cap: 20 Minutes

View Programming

WED

HIGH & MIGHTY

JUN 12

Power Clean
Max Repetitions of Power Cleans @ 90%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/24/24)
"High & Mighty"
3 Rounds:
10 Power Cleans @weight(115/85)
10 Box Jumps (30"/24") Directly Into...
2 Rounds:
10 Power Cleans @weight(135/95) 1
0 Box Jumps (30"/24")

View Programming

THU

UPSTREAM

JUN 13

"Upstream"
5 Rounds x AMRAP 4:
18 Toes to Bar
18 Burpees Over Rower
Max Calorie Row
Rest 4 Minutes Between Rounds

View Programming

FRI

THE SWING OF THINGS

JUN 14

Front Squat
Max Repetitions of Front Squats @ 90%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/26/24)
"The Swing of Things"
For Time:
42 Kettlebell Swings
42/34 Calorie Bike Erg
120 Double Unders
30 Kettlebell Swings
30/24 Calorie Bike Erg
80 Double Unders
18 Kettlebell Swings1
8/14 Calorie Bike Erg

View Programming

SAT

TEAM DVB

JUN 15

"Team DVB" [HERO]
For Time:
1,600 Meter Medicine Ball Run
8 Rounds: 10 Wallballs + 1 Rope Climb
800 Meter Medicine Ball Run
4 Rounds: 10 Wallballs + 1 Rope Climb
400 Meter Medicine Ball Run
2 Rounds: 10 Wallballs + 1 Rope Climb

Rope Climb: (15')
Medicine Ball: (20/14)
* Teams of 2
* Run Together With One Med-Ball
* 8-4-2 Rounds Each Inside

View Programming

SUN

DO IT AGAIN

JUN 16

20 Rounds for Time
150m Row
10 Alternating Step Back Lunges
5 Burpees

Time Cap: 35:00

View Programming

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)

View Programming

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)

View Programming

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)

View Programming

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)

View Programming

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)

View Programming

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

View Programming

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)

View Programming

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)

View Programming

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)

View Programming

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

View Programming

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

View Programming

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

View Programming

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

View Programming

MON

THE HUMAN TORCH

JUL 1

Strict Press
Heavy Set of 20
* Look To Beat Attempt From 6/24/24

"The Human Torch"
AMRAP 10:
6 Dumbbell Snatches (R)
6 Dumbbell Snatches (L)
6 Single Dumbbell Thrusters (R)
6 Single Dumbbell Thrusters (L)
30 Double Unders

View Programming

TUE

EQUILATERAL

JUL 2

"Equilateral"
10 Rounds:
1 Minute Row Calories
1 Minute Bike Erg Calories
1 Minute Shuttle Runs
1 Minute Rest

Score: Lowest Round of Reps

KG | N/A

View Programming

WED

WING DING

JUL 3

Deadlift
Heavy Set of 20

* Look To Beat Attempt From 6/26/24

"Wing-Ding"
AMRAP 15:
50 Kettlebell Swings
50 Box Jumps (24"/20")
50 Goblet Squats

View Programming

THU

GLEN [BENCHMARK]

JUL 4

"Glen" [BENCHMARK]
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs (15')
1 Mile Run
100 Burpees

Time Cap: 45 Minutes

View Programming

FRI

BALLS & STRIKES

JUL 5

Back Squat
Heavy Set of 20

* Look To Beat Attempt From 6/28/24

"Balls & Strikes"
On the 3:00 x 5 Rounds:
10 Wallballs
30 AbMat Sit-ups
10 Wallballs
Max Calorie Row

Medicine Ball: (20/14)

View Programming

SAT

TEAM TILLMAN [HERO]

JUL 6

"Team Tillman" [HERO]
[TEAMS OF 2]
7 Rounds Each For Time:
7 Deadlifts (315/205 lb)
200 Meter Sprint
15 Pull-ups

* Switch After Full Rounds

Time Cap: 35 Minutes

View Programming

SUN

RIDESHARE

JUL 7

“Rideshare”

For Time
2:00 on / 1:00 off
200/160 Calorie Bike Erg
150/125 Calorie Row

*Chipper style, complete the bike before moving to the row

Time Cap 40:00

"Sunday Runday"
Run 2-3 Miles

View Programming

MON

SPIN MOVE

JUL 8

Bench Press
Heavy Set of 20

"Spin Move"
5 Rounds For Time:
50 Double Unders
25-20-15-10-5 Dumbbell Snatch (50/35)
15/12 Calorie Row
Time Cap: 18 Minutes

KG | (22.5/15)

View Programming

TUE

THE 99

JUL 9

"The 99"
For Time:
99 Calorie Bike Erg
99 Wallballs (20/14)
99 Burpees

* Partition However You'd Like

Time Cap: 25 Minutes

KG | (9/6)

View Programming

WED

INTENTIONAL WALK

JUL 10

Sumo Deadlift
‍Heavy Set of 20

"Intentional Walk"
5 Rounds:
100 Meter Run
10 Deadlifts (225/155)

Directly Into...

View Programming

THU

LET LOOSE

JUL 11

"Let Loose"
5 Rounds:
30 Kettlebell Swings (53/35)
30 Hand Release Push-ups
30/24 Calorie Bike Erg

Rest 2 Minutes Between Rounds

Time Cap: 35 Minutes

KG | (24/15)

View Programming

FRI

MINI-ME

JUL 12

Front Squat
Heavy Set of 20

"Mini-Me"
For Time:
1,000/900 Meter Row
50 Thrusters
30 Pull-ups
500/450 Meter Row
25 Thrusters
15 Pull-ups

Barbell: (45/35)
KG | (20/15)

View Programming

SAT

SEPARATION ANXIETY

JUL 13

"Separation Anxiety"
[TEAMS OF 3]
4 Rounds:
60 Burpee Box Jump Overs (24"/20")
30 Synchro AbMat Sit-ups

Directly Into....

4 Rounds:
400 Meter Team Run
20 Synchro Single Dumbbell Hang Clean & Jerks*

View Programming

SUN

HOT AND READY

JUL 14

“Hot and Ready”
AMRAP 40
15/12 Calorie Bike Erg
15/12 Calorie Row
150’ DB Farmers Carry (50/35)
15 Burpees

"Sunday Runday"
Run 6-7 Miles

KG | N/A

View Programming

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
‍
‍

View Programming

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

View Programming

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)

View Programming

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)

View Programming

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)

View Programming

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)

View Programming

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

View Programming

MON

OMAR [HERO]

JUL 22

Strict Press
‍
On the 3:00 x 3 Sets:
3 Strict Press
* 5 Second Negative
* Build In Weight
‍
"Omar" [HERO]
‍
For Time:
10-20-30 Thrusters (95/65)
15-25-35 Bar-Facing Burpees

Time Cap: 18 Minutes
‍
‍

View Programming

TUE

DOUBLED OVER

JUL 23

"Doubled Over"
3 Rounds For Time:
80 Double Unders
50 AbMat Sit-ups
30/24 Calorie Row
10 Dumbbell Hang Snatch (R)10
Dumbbell Hang Snatch (L)
‍
Rest 3 Minutes Between Rounds
‍
Dumbbell: (70/50)
Time Cap: 30 Minutes
KG | (32/22.5)

View Programming

WED

STORM CLOUDS

JUL 24

Deadlift
On the 3:00 x 3 Sets:
3 Deadlifts
* 5 Second Negative
* Build In Weight
‍
"Storm Clouds"
‍
For Time:
30 Deadlifts
600 Meter Run
20 Power Cleans
400 Meter Run
10 Front Squats
200 Meter Run
‍
Barbell: (155/105)

View Programming

THU

HEART & SWOLE

JUL 25

"Heart & Swole"

10 Rounds For Time:
5 Strict Pull-ups
10 Dumbbell Floor Press (50/35)'s
15/12 Calorie Bike Erg

Time Cap: 30 Minutes
KG | (22.5/15)

View Programming

FRI

PAY IT FORWARD

JUL 26

Back Squat

On the 3:00 x 3 Sets:
3 Back Squats
‍
* 5 Second Negative
* Build In Weight
‍
"Pay It Forward"
AMRAP 15:55
Wallballs (20/14)
55 Kettlebell Swings (53/35)
55 Box Jumps (24"/20")

KG | (9/6)

View Programming

SAT

STEAM ENGINE

JUL 27

"Steam Engine"

[TEAMS OF 3]
3 Rounds:
200 Meter Team Run
45 Power Snatches
15 Toes to Bar (Each)

Into,,,
2 Rounds:
200 Meter Team Run
45 Power Snatches
15 Synchro Burpees

Into...

‍

View Programming

SUN

TWO STEP

JUL 28

“Two step”
20-18-16-14-12-10-8-6-4-2
Medball cleans
Shuttle Runs (25’)
Medball alternating step back lunges (20/14)
*Shuttle run = 25’ down and back
*Bear hug the medball
Time Cap 35:00
‍
"Sunday Runday"
‍
Run 6-7 Miles
KG | N/A

View Programming

MON

Dismantled

JUL 29

Strict Press
On the 3:00 x 3 Sets:
3 Strict Press
* 3 Second Pause
* Build In Weight
‍
"Dismantled"
3 Rounds:
15 Power Cleans
15 Lateral Barbell Burpees

Directly Into...

‍
‍

View Programming

TUE

Time Will Tell

JUL 30

“Time Will Tell”
[On the 00:00]: 4,000/3,600 Meter Bike Erg
[On the 10:00]: 2,000/1,800 Meter Row
[On the 20:00]: 1 Mile Run

Score: Total Working Time

Time Cap: 30 Minutes

View Programming

WED

Bell

JUL 31

Deadlift
On the 3:00 x 3 Sets:
3 Deadlifts

* 3 Second Pause
* Build In Weight

"Bell" [HERO]
3 Rounds For Time:
21 Deadlifts
15 Pull-ups

9 Front Squats
‍
Time Cap: 15 Minutes
‍
‍

View Programming

THU

Lost In Translation

AUG 1

“Lost In Translation”

5 Rounds For Time:
40 Double Unders
30 Sit-ups
20 Push-ups
1,000/900 Meter Bike Erg

Time Cap: 30 Minutes
‍
KG |

View Programming

FRI

Ballin

AUG 2

Back Squat
On the 3:00 x 3 Sets:
3 Back Squats
* 3 Second Pause
* Build In Weight

"Ballin”

For Time:
800 Meter Run, 40 Wallballs
600 Meter Run, 30 Wallballs
400 Meter Run, 20 Wallballs
200 Meter Run, 10 Wallballs

‍
‍

View Programming

SAT

Grit-R-Done

AUG 3

“Git-R-Done”
[TEAMS OF 3]
AMRAP 30:
120 Dumbbell Snatches (50/35)
90 Toes to Bar
60 Burpee Box Jump Overs (24""/20"")

SEE NOTE FOR INDIVIDUAL VERSION

KG | (22.5/15)

‍

View Programming

SUN

Humidifier

AUG 4

“Humidifier”
‍8 Rounds
1000m C2 Bike
500m Row
Time Cap 40:00

‍"Sunday Runday"
‍Run 2-3 Miles

KG | N/A

View Programming

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)
‍
‍
‍

View Programming

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)

View Programming

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
‍
‍

View Programming

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 |

View Programming

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
‍
‍

View Programming

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

View Programming

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

View Programming

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

View Programming

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)

View Programming

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

View Programming

THU

TOTAL WHINE

AUG 15

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

Score: Total Calories

View Programming

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)

View Programming

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)

View Programming

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

View Programming

MON

GOOD CATCH

AUG 19

Bench Press
‍In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3

* 3 Second Pause
* Build In Weight

‍"Good Catch"
For Time:
25-50-100-50-25 Double Unders
250-500-1k-500-250 Meter Row

View Programming

TUE

WELL ROUNDED

AUG 20

"Well Rounded" [BENCHMARK]
‍10 Rounds For Time:
3 Clean & Jerks (155/105)
200 Meter Run
1 Round of "Cindy"

REPEAT FROM 8/15/23

Time Cap: 30 Minutes

KG | (70.5/47.7)

View Programming

WED

LEFT HANGING

AUG 21

Sumo Deadlift
‍In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3

* 3 Second Pause
* Build In Weight

‍"Left Hanging"
‍42-30-18:
Dumbbell Hang Snatches (50/35)
AbMat Sit-ups
Bike Erg Calories

View Programming

THU

BUNGEE JUMPING

AUG 22

"Bungee Jumping"
‍On the 3:00 x 7 Rounds:
400 Meter Run
12 Burpees

Score: Slowest Round

View Programming

FRI

SHOUT

AUG 23

Front Squat
‍In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3

* 3 Second Pause
* Build In Weight

‍"Shout!"
‍3 Rounds For Time:
500/450 Meter Row
21 Kettlebell Swings (70/53)
12 Thrusters (115/85)

View Programming

SAT

SLEEPY HOLLOW

AUG 24

"Sleepy Hollow"
15 Rounds x AMRAP 2:
[Partner 1]
Max Rounds:
5 Box Jumps (24"/20")
3 Toes to Bar
1 Deadlift (315/225)

[Partner 2]
Max Calorie Bike Erg

[Partner 3]
Rest

View Programming

SUN

BUY ONE GET ONE

AUG 25

“Buy One Get One”
‍For Time
1:00 on / 1:00 of until complete
120/90 Calorie C2 Bike
120 Box Jumps 24’’/20’’
120/90 Calorie Row

Time Cap: 35 Minutes

‍"Sunday Runday"

‍Run 2-3 Miles
KG | N/A

View Programming

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

View Programming

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

View Programming

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

View Programming

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

View Programming

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"

View Programming

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)

View Programming

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

View Programming

MON

GOING DOWN SWINGING

SEP 2

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

* 5 Second Negative
* Aim to Increase Weight From 7/22/24

‍"Going Down Swinging"
On the 3:00 x 6 Rounds:
12 Pull-ups
600/540 Meter Bike Erg
12 Dumbbell Snatches (70/50)
KG | (32/22.5)

View Programming

TUE

KELLY

SEP 3

"Kelly" [BENCHMARK]
‍5 Rounds For Time:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")

Time Cap: 40 Minutes
REPEAT FROM 9/19/23

KG | (9/6)

View Programming

WED

TO-DO LIST

SEP 4

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

* 5 Second Negative
* Aim to Increase Weight From 7/24/24

‍"To-Do List"
‍On the Minute x 10:
15 Push-ups
Max Power Cleans (155/105)

Rest 3 Minutes
AMRAP 5:
Max Calorie Row
KG | (70/47)

View Programming

THU

GAS PEDAL

SEP 5

"Gas Pedal"
‍For Time:
[Buy-In]:
200 Meter Farmers Carry

4 Rounds:
60 Double Unders
30/24 Calorie Bike Erg
15 Toes to Bar

[Cash-Out]:
200 Meter Farmers Carry
Dumbbells: (50/35)’s
Time cap : 30 Minutes

View Programming

FRI

SMOKE ON THE WATER

SEP 6

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

* 5 Second Negative
* Aim to Increase Weight From 7/26/24

‍"Smoke On The Water"
1 Round:
21 Push Press
21 Front Squats

View Programming

SAT

TEAM RALPH

SEP 7

"Team Ralph" [TEAMS OF 2]
4 Rounds For Time:
8 Deadlifts @weight(250/175)
16 Burpees
3 Rope Climbs (15')
600 Meter Run

Time Cap: 35 Minutes

* Partner 1: 8-16-3
* Partner 2: 600 Meter Run
* Switch When Partner 2 Returns

View Programming

SUN

SPINDRIFT

SEP 8

"Spindrift"
‍5 Rounds
40 Sit ups
30 Air Squats
20 Box Jumps
1000/900m Bike Erg

‍"Sunday Runday"
‍Run 6-7 miles

KG | N/A

View Programming

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)

View Programming

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

View Programming

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

View Programming

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

View Programming

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)

View Programming

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

View Programming

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

View Programming

MON

TASKMASTER

SEP 16

Strict Press
‍In a 12:00 Window
5-7 Sets [Climbing]:
1 Strict Press

‍"Taskmaster"
‍AMRAP 12:
15/12 Calorie Bike Erg
9 Power Cleans
15/12 Calorie Bike Erg
9 Push Jerks

Barbell: (135/95)
KG | (61/43)

View Programming

TUE

PARTI TIME

SEP 17

"Parti Time"
‍For Time [40 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar

* Partition However You'd Like

‍REPEAT FROM 9/5/23

View Programming

WED

THUMB WAR

SEP 18

Deadlift
‍In a 12:00 Window
5-7 Sets [Climbing]:
1 Deadlift

‍"Thumb War"
‍4 Rounds:
12 Deadlifts @weight(225/155)
6 Dumbbell Front Squats @dumbbell(50/35)'s

View Programming

THU

ROARING TWENTIES

SEP 19

"Roaring Twenties"
‍On the 2:00 x 10 Rounds:
15 AbMat Sit-ups
10-1 Lateral Rower Burpees
Max Calorie Row

* Score Total Calories

View Programming

FRI

ONESIES

SEP 20

“Onesies”
Back Squat
‍In a 12:00 Window
5-7 Sets [Climbing]:
1 Back Squat

‍Weighted Strict Pull-up
‍Heavy Single

‍Mile Run
‍For Time:
1 Mile Run

View Programming

SAT

TEAM JACK

SEP 21

"Team Jack" [TEAMS OF 2]
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")

* Alternate stations with partner

KG | (52/38)

View Programming

SUN

NIC-KNACK

SEP 22

"Nic-knack"
10 Rounds For Total Reps:
400 Meter Run
Max Unbroken Strict Pull-ups

Time Cap: 35 Minutes

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

View Programming

MON

OVER WHEN IT’S OVER

SEP 23

Bench Press
‍5-7 Sets [Climbing]:
3 Bench Press

* 5 Second Negative
* Aim to Increase Weight From 8/12/24

‍"Over When It's Over"
‍For Time:
60 Power Cleans (135/95)
120 Push-ups
180 Air Squats

View Programming

TUE

ONE ON ONE TIME

SEP 24

"One On One Time"
‍For Total Time:
500/450 Meter Bike Erg
200 Meter Run
250/225 Meter Row

Rest 3:00

1,000/900 Meter Bike Erg
400 Meter Run
500/450 Meter Row

Rest 6:00

View Programming

WED

120 BOXES

SEP 25

Sumo Deadlift
5-7 Sets [Climbing]:
3 Sumo Deadlifts

* 5 Second Negative
* Aim to Increase Weight From 8/14/24

‍"120 Boxes"
‍Every 2 Minutes [Until 120 Box Jumps]:
20 Dumbbell Snatches (50/35)
AMRAP Box Jumps (24/20)

View Programming

THU

BIRDS OF A FEATHER

SEP 26

"Birds Of A Feather"
‍On the 1:30 x 6 Rounds:
5 Strict Pull-ups
Max Calorie Bike Erg

Rest 3 Minutes

On the 1:30 x 6 Rounds:
7 Pull-ups
Max Calorie Bike Erg

Rest 3 Minutes

View Programming

FRI

TOASTED BUNS

SEP 27

Front Squat
‍5-7 Sets [Climbing]:
3 Front Squats

* 5 Second Negative
* Aim to Increase Weight From 8/16/24

‍"Toasted Buns"
‍5 Rounds:
10 Dumbbell Front Squats
15 Burpees
Directly Into....

View Programming

SAT

TEAM ABBATTE

SEP 28

"TEAM ABBATTE" [TEAMS OF 2]
For Time:
1 Mile Team Run
21 Clean & Jerks (Each)
800 Meter Team Run
21 Clean & Jerks (Each)
1 Mile Team Run

Barbell: (155/105)

Time Cap: 40 Minutes

View Programming

SUN

DON'T YOU CRY NO MORE

SEP 29

"Don't You Cry No More"
‍5 Rounds For Time:
30 AbMat Sit-ups
300' Farmers Carry
60 Double Unders
300' Farmers Carry
Dumbbells: (50/35)'s

‍"Sunday Runday"
‍Run 2-3 Miles

View Programming

MON

CHIPPER GONE BAD

SEP 30

Bench Press
‍5-7 Sets [Climbing]:
3 Bench Press * 3 Second Pause *
Aim to Increase Weight From 8/19/24

‍"Chipper Gone Bad"
‍AMRAP 18:
100 Wallballs (20/14)
80 Dumbbell Snatches (50/35)
60 Box Jumps (24”/20”)
40 Dumbbell Push Press (50/35)
Max Calorie Row

KG | 9/6, 22.5/15

View Programming

TUE

30 For 30

OCT 1

"30 For 30"
‍For Time:
21-18-15-12-9 Pull-ups
50/675 Meter Bike Erg
9-12-15-18-21 Toes to Bar
750/675 Meter Bike Erg

Time Cap: 30 Minutes

View Programming

WED

Daddy Goes Surfing

OCT 2

Sumo Deadlift
‍5-7 Sets [Climbing]:
3 Sumo Deadlifts *3 Sec Pause*
Aim to Increase Weight From 8/21/24
‍
"Daddy Goes Surfing"
21-15-9: Deadlifts (225/155)
400 Meter Run Directly Into...

View Programming

THU

THE GRIDDY

OCT 3

"The Griddy"
For Time:
90 Box Step-ups (20")@dumbbell(50/35)
45 Push Jerks (135/95)
15 Rope Climbs (15') * Partition However You'd Like

Time Cap: 25 Minutes

KG | 22.5/15, 61/43

View Programming

FRI

Wasting Away

OCT 4

Front Squat
5-7 Sets [Climbing]:
3 Front Squats * 3 Sec Pause*

‍"Wasting Away"
For Time:
10-8-6-4-2 Hang Power Cleans (155/105)
100-80-60-40-20 Double Unders
1k-800-600-400-200 Bike Erg Meters

View Programming

SAT

TEAM CHUCK HEAVY

OCT 5

"Team Chuck Heavy" [HERO]
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters @weight(45/35)
1 Mile Row* Teams of 2
* Split: Rows & Runs. Switch every 200 (4x Each)
‍
* Together: Push-ups & Thrusters
* Each partner has own barbell. Can work at the same time on both stations.

View Programming

SUN

NO IFS, ANDS, OR BUTTS

OCT 6

"No Ifs, Ands, or Butts"

3 Rounds For Time:
50 AbMat Sit-ups
30 Shuttle Runs
150' Walking Lunge

Time Cap: 25 Minutes

View Programming

MON

DOUBLE BOGEY

OCT 7

Bench Press
‍5-7 Sets [Climbing]:
1 Bench Press

‍"Double Bogey"
‍AMRAP 15:
15/12 Calorie Bike Erg
30 Kettlebell Swings (53/35)
60 Double Unders
KG | 24/15

View Programming

TUE

HOLBROOK [HERO]

OCT 8

"Holbrook" [HERO]
‍10 Rounds For Time:
5 Thrusters (115/85)
10 Pull-ups
100 Meter Sprint

Rest 1 Minute

Time Cap: 30 Minutes

View Programming

WED

TIME AND A HALF

OCT 9

Sumo Deadlift
‍5-7 Sets [Climbing]:
1 Sumo Deadlift

‍"Time And A Half"
‍For Time:
40-30-20-10 Dumbbell Snatches (50/35)
20-15-10-5 Burpee Box Jumps (24"/20")
Time Cap: 18 Minutes
KG | 22.5/15

View Programming

THU

DO NOT DISTURB

OCT 10

"Do Not Disturb"
‍2 Rounds For Time:
1,000/900 Meter Row
40 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
200 Meter Run

Time Cap: 35 Minutes

View Programming

FRI

CHAD PREP

OCT 11

Front Squat
‍5-7 Sets [Climbing]:
1 Front Squat

‍"Chad Prep"
‍AMRAP 25:
Box Step-ups (20")
* L1: No Ruck
* L2: (30/20) Ruck
* L3: (45/30) Ruck

KG | (13/9) (20/13)

View Programming

SAT

GRACE PERIOD

OCT 12

"Grace Period"
‍[TEAMS OF 3]
AMRAP 30:
150/120 Calorie Bike Erg
90 Power Snatches (115/85)
150/120 Calorie Bike Erg
90 Clean & Jerks (135/95)
Max Calorie Bike Erg

View Programming

SUN

UPSET STOMACH

OCT 13

"Upset Stomach"
‍4 Rounds For Time:
400 Meter Run
30 AbMat Sit-ups
300' Front Rack Carry

Dumbbells: (50/35)'s

Time Cap: 25 Minutes

KG | 22.5/15

View Programming

MON

19.1

OCT 14

Strict Press
‍Heavy Set of 10

‍"19.1"
‍AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row
KG | 9/6

View Programming

TUE

TIPPY TOES

OCT 15

"Tippy Toes"
‍10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run

Time Cap: 30 Minutes

REPEAT FROM 10/17/23

View Programming

WED

UP FOR GRABS

OCT 16

Deadlift
‍Heavy Set of 10

‍"Up For Grabs"
‍AMRAP 13:
8 Dumbbell Reverse Lunges (50/35)'s
5 Power Cleans (135/95)
30 Double Unders

KG | 22.5/35, 61/43

View Programming

THU

GRAND TOTAL

OCT 17

"Grand Total"
‍10 Rounds, On the 3 minute
18/14 Calorie Row
18/14 Calorie Bike Erg

Score: Slowest Round

View Programming

FRI

AUSTIN POWERS

OCT 18

Back Squat
‍Heavy Set of 10

‍"Austin Powers"
‍Every 2 Minutes [Until 75 Reps]:
20 Box Jumps (24"/20")
Max Power Snatches (75/55)

Time Cap: 12 Minutes

KG | 34/25

View Programming

SAT

TEAM DAE HAN [HERO]

OCT 19

Team Dae Han [HERO][TEAMS OF 2]
3 Rounds For Time:
800 Meter Team Run (45/35)
3 Rope Climbs (Each)
12 Thrusters (Each)

Barbell: (135/95)

View Programming

SUN

DAYTONA 500

OCT 20

"Daytona 500"
‍10 Rounds:
500 Meter Row
Rest 1 Minute Between Rounds

* Score: Slowest Round
* Time Cap: 35 Minutes

‍"Sunday Runday"
‍Run 2-3 Miles

KG | N/A

View Programming

MON

PIGGYBACK

OCT 21

Strict Press
‍Heavy Set of 10

REPEAT FROM 10/14/24

‍"Piggyback"
‍18-15-12:
Dumbbell Hang Snatches (R)
Bike Erg Calories
Dumbbell Hang Snatches (L)
Bike Erg Calories

View Programming

TUE

DAMPENED

OCT 22

"Dampened"
AMRAP 2 [Until 2,000 Meters]:
5 Pull-ups
10 Push-ups
15 AbMat Sit-ups
Max Distance Row

Time Cap: 30 Minutes

View Programming

WED

BACK TO THE BAR

OCT 23

Deadlift
Heavy Set of 10

REPEAT FROM 10/16/24

“Back to The Bar”
For Time:
60 Double Unders, 30 Deadlifts

View Programming

THU

TEAM TOSH SPRINTS

OCT 24

"Team Tosh Sprints"
‍3 Rounds For Time:
P1: 200 Meter Run
P2: 200 Meter Run
P1: 400 Meter Run
P2: 400 Meter Run
P1: 600 Meter Run
P2: 600 Meter Run

Time Cap: 40 Minutes

View Programming

FRI

RAHOI [HERO]

OCT 25

Back Squat
Heavy Set of 10

REPEAT FROM 10/18/24

"Rahoi" [HERO]
AMRAP 12:
12 Box Jumps (24"/20")
6 Thrusters (95/65)
6 Bar-Facing Burpees

View Programming

SAT

HALF THE BATTLE

OCT 26

"Half The Battle"
[TEAMS OF 2]
3 Rounds Each:
21/15 Calorie Row
12 Toes to Bar
9 Power Snatches (115/85)

Directly Into...

View Programming

SUN

GOBSTOPPER

OCT 27

"Gobstopper"
4 Rounds For Time:
400 Meter Run
20 Goblet Reverse Lunges
100 Meter Single Arm Farmers Carry

Dumbbell: (50/35)

Time Cap: 25 Minutes

View Programming

MON

16 CANDLES

OCT 28

Bench Press
‍Heavy Set of 10

‍"16 Candles"
‍AMRAP 16:
12 Burpee Pull-ups
60 Double Unders
30/24 Calorie Bike Erg

View Programming

TUE

SPLIT ENDS

OCT 29

"Split Ends"
‍AMRAP 5:
15 Dumbbell Push Press
400 Meter Run
15 Dumbbell Push Press
Max Calorie Row

Rest 5 Minutes

View Programming

WED

OPEN 11.2

OCT 30

Sumo Deadlift
‍Heavy Set of 10
‍
‍"Open 11.2"
‍AMRAP 15:
9 Deadlifts (155/105)
12 Push-ups
15 Box Jumps (24"/20")

KG | 70/48

View Programming

THU

JACK O LANTERN

OCT 31

"Jack-O-Lantern"
‍3 Rounds For Time:
1,000 Meter Run
50 AbMat Sit-ups
300' Farmers Carry (50/35)'s

Time Cap: 30 Minutes

KG | 22.5/15

View Programming

FRI

SQUARE ROOT

NOV 1

Front Squat
‍Heavy Set of 10

‍"Square Root"
‍AMRAP 12:
12 Dumbbell Box Step-ups (20")
8 Single Arm Devil's Press (50/35)

On the 0-4-8:
500/450 Meter Row

View Programming

SAT

FATHER TIME

NOV 2

"Father Time"
‍[TEAMS OF 3]
AMRAP 30:
3 Rounds:
90/72 Calorie Bike Erg
6 Rope Climbs (15')
45 Shoulder to Overhead (135/95)
6 Rope Climbs (15')

View Programming

SUN

JUST START

NOV 3

"Just Start"
‍For Time:
800 Meter Run, 40 Burpees
600 Meter Run, 30 Burpees
400 Meter Run, 20 Burpees
200 Meter Run, 10 Burpees

Time Cap: 25 Minutes

View Programming

MON

2K ROW [BENCHMARK]

NOV 4

Bench Press
‍Heavy Set of 10

REPEAT FROM 10/28/24

‍"2k Row" [BENCHMARK]
‍For Time:
2,000 Meter Row

REPEAT FROM 11/20/23

View Programming

TUE

SIX FLAGS

NOV 5

"Six Flags"
‍6 Rounds x AMRAP 4:
12 Single Dumbbell Hang Clean & Jerks (70/50)
400 Meter Run
Max Calorie Bike Erg

Rest 1 Minute Between Rounds

* Score Lowest Calorie Round

KG | 32/22.5

View Programming

WED

SCOTTY [HERO]

NOV 6

Sumo Deadlift
‍Heavy Set of 10
REPEAT FROM 10/30/24

‍"Scotty" [HERO]
‍AMRAP 11:
5 Deadlifts (315/225)
18 Wallballs (20/14)
17 Burpees Over Bar

REPEAT FROM 12/2/23

View Programming

THU

EUROTRIP

NOV 7

"EuroTrip"
‍For Time:
4 Rounds "Work"
80/64 Calorie Row
3 Rounds "Work"
60/48 Calorie Row
2 Rounds "Work"
40/32 Calorie
Row 1 Round "Work"
20/16 Calorie Row

View Programming

FRI

ONE SIZE FITS ALL

NOV 8

Front Squat
‍Heavy Set of 10
REPEAT FROM 11/1/24

‍"One Size Fits All"
‍For Time:
30 Thrusters
600 Meter Run
20 Thrusters
400 Meter Run

View Programming

SAT

TEAM WITTMAN

NOV 9

"Team Wittman"
‍[TEAMS OF 3]:
7 Rounds For Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")

* Each Teammate Starts At Different Station
* Rotate When All Have Finished
* Go Through Each Station 7 Times Each

View Programming

SUN

ARMSTRONG

NOV 10

"Armstrong"
‍Every 5 Minutes x 5 Rounds:
3 Rope Climbs (15')
50/40 Calorie Bike Erg

* Score Slowest Round

‍"Sunday Runday"
‍Run 2-3 Miles

View Programming

MON

CHAD [HERO]

NOV 11

"Chad" [HERO]
‍For Time:
1,000 Box Step-ups (20")

* L1: No Ruck
* L2: (30/20) Ruck
* L3: (45/35) Ruck

REPEAT FROM 11/11/23

View Programming

TUE

LANDLOCKED

NOV 12

Strict Press
‍On the 3:00 x 3 Sets:
5 Strict Press

* Same Weight Across
* Aim For ~78%

‍"Landlocked"
‍For Time:
500/450 Meter Row
30 Burpees Over Rower
1,000/900 Meter Row

View Programming

WED

HELEN

NOV 13

Deadlift
‍On the 3:00 x 3 Sets:
5 Deadlifts

* Same Weight Across
* Aim For ~78%

‍"Helen"
‍3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

View Programming

THU

DOWN AND OUTER

NOV 14

"Down-And-Outer"
‍3 Rounds For Time:
70/60 Calorie Bike Erg
50 Sit-ups
30 Hand Release Push-ups
100 Meter Farmers Carry (50/35)'s

Time Cap: 32 Minutes

KG | 22.5/15

View Programming

FRI

NACHO LIBRE

NOV 15

Back Squat
‍On the 3:00 x 3 Sets:
5 Back Squats

* Same Weight Across
* Aim For ~78%

‍"Nacho Libre"
‍AMRAP 9:
6 Front Squats
6 Push Jerks

View Programming

SAT

TOE TO TOE

NOV 16

"Toe to Toe"
‍[TEAMS OF 2]
AMRAP 3 x 10 Rounds:
P1: 16 Toes to Bar
P2: 16 Dumbbell Snatches (50/35)

Time Remaining:
Max Calorie Team Row

View Programming

SUN

B-RABBIT

NOV 17

"B-Rabbit"
‍AMRAP 4 [Until 8,000 Meters]:
400 Meter Run
Max Distance Bike Erg

No Rest Between Rounds

Time Cap: 40 Minutes

‍"Sunday Runday"
‍Run 2-3 Miles

View Programming

MON

BACK TO BACK

NOV 18

Strict Press
‍3 Sets:
3 Strict Press

* Same Weight Across
* Aim For ~82%

‍"Back to Back"
‍AMRAP 12:
8 Dumbbell Push Press
4 Burpee Pull-ups
8 Dumbbell Step Back Lunges
4 Burpee Pull-ups

View Programming

TUE

BOAT SHOES

NOV 19

"Boat Shoes"
For Time:
1,500/1,350 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000/900 Meter Row
800 Meter Run

Rest 3 Minutes

500/450 Meter Row
400 Meter Run

Time Cap: 35 Minutes

View Programming

WED

PLUS-MINUS

NOV 20

Deadlift
3 Sets:
3 Deadlifts

* Same Weight Across
* Aim For ~82%

"Plus-Minus"
For Time:
21-15-9-6-3 Power Cleans (135/95)
42-30-18-12-6 Hand Release Push-ups

View Programming

THU

THE LITTLE PIGGY

NOV 21

"This Little Piggy"
10 Rounds For Time:
500/450 Meter Bike Erg
30 Double Unders
8 Toes to Bar

Time Cap: 30 Minutes

View Programming

FRI

GAME OVER

NOV 22

Back Squat
‍3 Sets:
3 Back Squats

* Same Weight Across
* Aim For ~82%

‍"Game Over"
‍For Time:
1,000/900 Meter Row

Directly Into....

View Programming

SAT

SNAP CRACKLE POP

NOV 23

"Snap, Crackle, Pop!"
‍[TEAMS OF 3]
3 Rounds For Time:
15-12-9 Rope Climbs (15')
400 Meter Team Run
60 Dumbbell Snatches (70/50)
400 Meter Team Run

Time Cap: 35 Minutes

View Programming

SUN

FUSE BOX

NOV 24

"Fuse Box"
‍AMRAP 20:
30 Sit-ups
20 Box Jumps (24"/20")
1,000/900 Meter Bike Erg

‍"Sunday Runday"
‍Run 2-3 Miles

KG | N/A

View Programming

MON

NERDS ROPE

NOV 25

Back Squats
3 Sets:
2 Back Squats

* Same Weight Across
* Aim For ~86%

"Nerds Rope"
AMRAP 10:
1-2-3...Devil Cleans (50/35)'s
30 Double Unders

KG | 22.5/15

View Programming

TUE

BOOP

NOV 26

Strict Press
3 Sets:
2 Strict Press

* Same Weight Across
* Aim For ~86%

"Boop"
AMRAP 18:
18 Toes to Bar
18 Push Press (115/85)

View Programming

WED

CHRISTINE

NOV 27

Deadlift
3 Sets:
2 Deadlifts

* Same Weight Across
* Aim For ~86%

"Christine"
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

View Programming

THU

MURPH [HERO]

NOV 28

"Murph" [HERO]
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

View Programming

FRI

RAISE THE BAR

NOV 29

"Raise The Bar"
5 Rounds x AMRAP 3:
30 AbMat Sit-ups
15-12-9-6-3 Power Cleans
Max Calorie Bike Erg

Rest 3 Minutes Between Rounds

Round 1: (115/85)
Round 2: (135/95)
Round 3: (155/105)
Round 4: (185/135)
Round 5: (205/145)

View Programming

SAT

CHICKEN OUT

NOV 30

"Chicken Out"
[TEAMS OF 3]
For Time:
10,000/9,000 Meter Row

P1: Row Meters
P2: Farmers Hold (70/50)'s
P3: Rest

Time Cap: 45 Minutes

View Programming

SUN

KETTLE CORN

DEC 1

"Kettle Corn"
5 Rounds For Time:
21 Kettlebell Swings
18/15 Calorie Bike Erg
12 Kettlebell Goblet Lunges

Kettlebell: (53/35)

KG | 24/16

"Sunday Runday"
Run 2-3 Miles

KG | N/A

View Programming

MON

HANGRY

DEC 2

Strict Press
3 Sets:
1 Strict Press

* Same Weight Across
* Aim For 89% 1RM

"Hangry"
15-12-9:
Hang Power Cleans
200 Meter Run
Push Jerks
200 Meter Run

View Programming

TUE

FIVE FOR FIGHTING

DEC 3

"Five For Fighting"
AMRAP 5:
1 Round:
24 Pull-ups
24 Double Dumbbell Squats

Directly Into...

Max Calorie Bike Erg

- Rest 5 Minutes -

View Programming

WED

OPEN FOR BUSINESS

DEC 4

Deadlift
3 Sets:
1 Deadlift

* Same Weight Across
* Aim For 89% 1RM

"Open For Business"
AMRAP 13:
55 Deadlifts (225/155)
55 Box Jumps (24"/20")
55/45 Calorie Row
55 Hand Release Push-ups

View Programming

THU

4K MED-LEY

DEC 5

"4k Med-ley"
For Time:
1,000 Meter Run
800 Meter Med-Ball Run
400 Meter Farmers Carry
800 Meter Med-Ball Run
1,000 Meter Run

Rest 2 Minutes Between Stations

Dumbbells: (50/35)'s
Med-Ball: (20/14)

View Programming

FRI

SLICING & DICING

DEC 6

Back Squats
3 Sets:
1 Back Squat

* Same Weight Across
* Aim For 89% 1RM

"Slicing & Dicing"
[For Time]:
3 Rounds:
9 Thrusters
9 Toes to Bar

View Programming

SAT

SEEING DOUBLE

DEC 7

"Seeing Double"
[TEAMS OF 2]
10 Rounds Each For Time:
6 Double Dumbbell Hang Snatches
30 Double Unders
15/12 Calorie Row

Dumbbells: (50/35)'s

* Switch After Full Rounds

Time Cap: 35 Minutes

View Programming

SUN

IM A SNAKE

DEC 8

"I'm A Snake"
5 Rounds:
1 Minute 10-Meter Shuttle Runs
1 Minute Step Back Lunges
1 Minute Sit-ups
1 Minute Rest

"Sunday Runday"
Run 2-3 Miles

KG | N/A

View Programming

MON

DEATH RACE 2.0

DEC 9

Bench Press
3 Sets:
5 Bench Press

* Same Weight Across
* Aim For 78% 1RM

"Death Race 2.0"
5 Rounds For Time:
18/15 Calorie Bike Erg
9 Burpee Box Jumps (24"/20")

Time Cap: 18 Minutes

View Programming

TUE

DAMN DANIEL‍

DEC 10

"Damn Daniel"
For Time
50 Pull-ups
400 Meter Run
32 Thrusters
800 Meter Run
32 Thrusters
400 Meter Run
50 Pull-ups

Barbell: (75/55)

Time Cap: 30 Minutes

KG | 34/25

View Programming

WED

MOVE THE CHAINS

DEC 11

Sumo Deadlift
3 Sets:
5 Sumo Deadlifts

* Same Weight Across
* Aim For 78% 1RM

"Move The Chains"
AMRAP 12:
12 Alternating Dumbbell Snatches
18 Push-ups

Dumbbells: (70/50)

View Programming

THU

AB-SOLUTE ZERO

DEC 12

"Ab-solute Zero"
3 Sets:
2 Minute Bike Erg Calories
1 Minute Toes to Bar

Rest 3 Minutes

2 Sets:
2 Shuttle Runs
1 Minute Toes to Bar

Rest 3 Minutes

View Programming

FRI

HEAVY HANDED

DEC 13

Front Squat
3 Sets:
5 Front Squats

* Same Weight Across
* Aim For 78% 1RM

"Heavy Handed"
3 Rounds For Time:
150-100-50 Double Unders
12 Power Cleans
9 Front Squats

View Programming

SAT

GIMME MOORE

DEC 14

"Gimme Moore"
[TEAMS OF 2]
On the 4:00 x 5 Rounds:
4 Rope Climbs (15')
400 Meter Team Run
Max Push Jerks (135/95)

KG | 61/43

View Programming

SUN

A LITTLE BIT SOFTER NOW

DEC 15

"A Little Bit Softer Now"
30-20-10:
Calorie Bike Erg
Russian Kettlebell Swings (70/53)

Directly Into...

10-20-30:
Calorie Bike Erg
Kettlebell Swings (53/35)

View Programming

MON

SHOW OF HANDS

DEC 16

Bench Press
‍3 Sets:
3 Bench Press

* Same Weight Across
* Aim For 82% 1RM

‍"Show Of Hands"
‍On the 1:30 x 10 Sets:
5 Strict Pull-ups
15 Dumbbell Goblet Squats (50/35)
Max Hand Release Push-ups

View Programming

TUE

UPBEAT

DEC 17

"Upbeat"
For Time:
1,000/900 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
1,000/900 Meter Row

Time Cap: 30 Minutes

View Programming

WED

DT [BENCHMARK]

DEC 18

Sumo Deadlift
3 Sets:
3 Sumo Deadlifts

* Same Weight Across
* Aim For 82% 1RM

"DT" [BENCHMARK]
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

View Programming

THU

PLINKO

DEC 19

"Plinko"
AMRAP 40:
20/15 Calorie Row
20/15 Calorie Bike Erg
20 Shuttle Runs
20 Sit-ups

KG | N/A

View Programming

FRI

GET OVER HERE

DEC 20

Front Squat
3 Sets:
3 Front Squats

* Same Weight Across
* Aim For 82% 1RM

"Get Over Here"
For Time:
45 Burpee Box Jumps (30"/24")
90 Wallballs (20/14)

View Programming

SAT

RED LIGHT, GREEN LIGHT

DEC 21

"Red Light, Green Light"
[TEAMS OF 3]
For Time:
150/120 Calorie Bike Erg
30 Power Snatches (115/85)

Into...

150/120 Calorie Bike Erg
60 Power Snatches (95/65)

View Programming

SUN

GOLDMEMBER

DEC 22

"Goldmember"
On the 2:00 x 5 Rounds:
200 Meter Run
Max Strict Pull-ups

Directly Into...

On the 2:00 x 5 Rounds:
250/225 Meter Row
Max Sit-ups

View Programming

MON

SHINING ARMOR

DEC 23

Bench Press
3 Sets:
2 Bench Press

* Same Weight Across
* Aim For 86% 1RM

“Shining Armor”
10 Rounds For Time:
9 Dumbbell Bench Press
30' Dumbbell Front Rack Lunge

View Programming

TUE

12 DAYS OF COMPTRAIN

DEC 24

Sumo Deadlift
3 Sets:
2 Sumo Deadlifts

* Same Weight Across
* Aim For 86% 1RM

“12 Days of CompTrain”
For Time:
100 Meter Row
2 Dumbbell Reverse Lunges
3 Dumbbell Push Press

View Programming

WED

HO-HO-HOME

DEC 25

“Ho-Ho-Home”
[36 Minute Clock]:
4 Minute Bike Erg
Tabata Side Plank
4 Minute Bike Erg
Tabata Air Squats
4 Minute Bike Erg
Tabata Air Squats
4 Minute Bike Erg
Tabata Side Plank
4 Minute Bike Erg

KG | N/A

View Programming

THU

DASHER

DEC 26

“Dasher”
For Time:
1,000 Meter Run
50 Sit-ups, 25 Push-ups
800 Meter Run
40 Sit-ups, 20 Push-ups
600 Meter Run
30 Sit-ups, 15 Push-ups
400 Meter Run
20 Sit-ups, 10 Push-ups
200 Meter Run
10 Sit-ups, 5 Push-ups

Time Cap: 35 Minutes

View Programming

FRI

OUTKAST

DEC 27

Front Squat
3 Sets:
2 Front Squats

* Same Weight Across
* Aim For 86% 1RM

“Outkast”
For Time:
30-24-18-12-6 Calorie Row
15-12-9-6-3 Hang Squat Cleans (135/95)

Time Cap: 18 Minutes

View Programming

SAT

MARCO POLO

DEC 28

“Marco Polo”
[TEAMS OF 3]
AMRAP 30:
45/36 Calorie Bike Erg
60 Dumbbell Push Press (50/35)'s
45/36 Calorie Bike Erg
60 Pull-ups

KG | 22.5/15’s

View Programming

SUN

SHAMWOW

DEC 29

"ShamWow"
8 Rounds For Time:
200 Meter Run
10 Double Kettlebell Deadlifts

Kettlebells: (70/53)'s

Time Cap: 20 Minutes

KG | 32/24’s

"Sunday Runday"
Run 2-3 Miles

View Programming

MON

FORTITUDE [BENCHMARK]

DEC 30

Fortitude [Benchmark]
On the Minute x 30:
1 Minute Row Calories
1 Minute Burpees

View Programming

TUE

PET PEEVE

DEC 31

Sumo Deadlift
3 Sets:
1 Sumo Deadlift

* Same Weight Across
* Aim For 89% 1RM

“Pet Peeve”
4 Rounds For Time:
400 Meter Run
8 Power Snatches (115/85)
8 Dumbbell Box Step-ups (20")

View Programming

WED

HOME SWEET HOME

JAN 1

Bench Press
3 Sets:
1 Bench Press

* Same Weight Across
* Aim For 89% 1RM

"Home Sweet Home"
AMRAP 15:
15 Hand Release Push-ups
30 Sit-ups
60 Double Unders

View Programming

THU

4 REAL

JAN 2

"4 Real"
5 Rounds x AMRAP 4:
30/24 Calorie Bike Erg
20 Kettlebell Swings (53/35)
Max 10-Meter Shuttle Runs

Rest 4 Minutes Between Rounds

KG | 24/1

View Programming

FRI

BACK UP PLAN

JAN 3

Front Squat
3 Sets:
1 Front Squat

* Same Weight Across
* Aim For 89% 1RM

“Backup Plan”
For Time:
45 Front Squats (135/95)
45 Strict Pull-ups

View Programming

SAT

CLEANING CREW

JAN 4

"Cleaning Crew"
[TEAMS OF 3]
AMRAP 25:
90/75 Calorie Row, 60 Clean & Jerks
90/75 Calorie Row, 45 Clean & Jerks
90/75 Calorie Row, 30 Clean & Jerks
90/75 Calorie Row, Max Clean & Jerks

View Programming

SUN

ASPHALT JUNGLE

JAN 5

"Asphalt Jungle"
7 Rounds:
400 Meter Run
Max Unbroken Toes to Bar

Rest 1 Minute Between Rounds

Time Cap: 30 Minutes

"Sunday Runday"
Beginner: Run 2 Miles
Intermediate: Run 3 Miles

View Programming

MON

HEADS OR TAILS

JAN 6

Front Rack Lunges
3 Sets:
12 Front Rack Lunges

* 6 Reps Each Leg
* Build In Weight To Technical Failure

"Heads or Tails"
AMRAP 12:
6 Dumbbell Snatches (R)
6 Dumbbell Goblet Reverse Lunges

View Programming

TUE

SIXTH SENSE

JAN 7

"Sixth Sense"
AMRAP 6:
200 Meter Run
Max Calorie Row

Rest 2 Minutes

AMRAP 6:
400 Meter Run
Max Calorie Row

View Programming

WED

PEMDAS

JAN 8

Power Clean
3 Sets:
12 Power Cleans

* Build In Weight To Technical Failure

"PEMDAS"
AMRAP 8:
1-2-3-4...
Power Cleans (155/105)
Burpee Box Jumps (24"/20")

View Programming

THU

RHUBARB

JAN 9

"Rhubarb"
5 Rounds For Time:
40 Sit-ups
30 Push-ups
20 Pull-ups
1k/900 Meter Bike Erg

Time Cap: 40 Minutes

View Programming

FRI

CAKEWALK

JAN 10

Thrusters
3 Sets:
12 Thrusters

* Build In Weight To Technical Failure

"Cakewalk"
For Time:
40-30-20-10 Wallballs
400 Meter Med-Ball Run

Medicine Ball: (20/14)

Time Cap: 18 Minutes

View Programming

SAT

CRUELLA DE VIL TEAM

JAN 11

"Cruella De Vil" [TEAM VERSION]
4 Rounds For Time:
P1: 500/450 Meter Row
P2: 200 Meter Farmers Carry
P2: 500/450 Meter Row
P1: 200 Meter Farmers Carry
Together: 16 Synchro Single Arm Devil's Press

Dumbbells: (50/35)'s

Time Cap: 30 Minutes

KG | 22.5/15

View Programming

SUN

SHUT-UP

JAN 12

"Shut-up"
On the 1:30 Until Failure:
2-4-6... Shuttle Runs (10-Meters)
Max Bike Erg Calories

"Sunday Runday"
Beginner: 1.5 Miles
Intermediate: 2.5 Miles

Score: Completed
Target Stimulus: Zone 2 [RPE 2-4]

View Programming

MON

MACHO MAN V2

JAN 13

Back Squat
3 Sets:
5 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)

* Build In Weight To Technical Failure
*Aim for ~75-80% of 1RM
*Rest 2-3 Minutes Between Sets

View Programming

TUE

REGIONAL MANAGER

JAN 14

Weighted Strict Pull-up
3 Sets:
5 Weighted Strict Pull-ups

* Build In Weight To Technical Failure

"Regional Manager"
10 Rounds For Time:
200 Meter Run
1 Rope Climb (15')

Time Cap: 18 Minutes

View Programming

WED

OIL & WATER

JAN 15

"Oil & Water"
3 Rounds x AMRAP 5:
30/24 Calorie Row
15 Burpees
30 Wallballs (20/14)
15 Burpees

* Rest 5 Minutes Between Rounds
* Pick-up Where You Left Off

KG | 9/6

View Programming

THU

UNHINGED

JAN 16

Deadlift
3 Sets:
5 Deadlifts

* Build In Weight To Technical Failure

"Unhinged"
For Time:
21-15-9 Deadlifts (225/155)
42-30-18 Box Jumps (24"/20")
63-45-27 AbMat Sit-ups

Time Cap: 18 Minutes

View Programming

FRI

TROPHIES

JAN 17

Bench Press
3 Sets:
5 Bench Press
- Rest 20 Seconds -
3 Lying Medball Chest Throws (14/10)

* Build In Weight To Technical Failure
* Aim for ~75-80%
* Rest 2-3 Minutes Between Sets

View Programming

SAT

MY LITTLE FRIEND

JAN 18

"My Little Friend" [TEAM VERSION]
TEAMS OF 3
[AMRAP 30]:
60-90-120:
Bike Erg Calories*
Double Unders (Each)
Barbell Reps

Round 1: 60 Clean & Jerks (135/95)
Round 2: 90 Snatches (115/85)
Round 3: Max Thrusters (95/65)

View Programming

SUN

HOLY COW

JAN 19

"Holy Cow"
For Time:
800 Meter Run, 400 Meter Farmers Carry
600 Meter Run, 300 Meter Farmers Carry
400 Meter Run, 200 Meter Farmers Carry
200 Meter Run, 100 Meter Farmers Carry

Dumbbells: (50/35)'s

KG | 22.5/15

View Programming

MON

FASTEN YOUR SEATBELTS

JAN 20

Front Squat
3 Sets:
10 Front Squats

* Build In Weight To Technical Failure

"Fasten Your Seatbelts"
AMRAP 7:
30 Toes to Bar
30 Front Rack Reverse Lunges
Max Calorie Bike

View Programming

TUE

THE GOOD LIFE [BENCHMARK]

JAN 21

Strict Press
3 Sets:
10 Strict Press

* Build In Weight To Technical Failure

"The Good Life" [BENCHMARK]
3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps (24"/20")

View Programming

WED

BOB THE BUILDER

JAN 22

"Bob The Builder"
On the 3:00 x 7 Rounds:
400 Meter Run
12 Pull-ups

AGE GROUP
13-15 & 55+ | Same as Class

View Programming

THU

FULL SWING

JAN 23

Sumo Deadlift
3 Sets:
10 Sumo Deadlifts

* Build In Weight To Technical Failure

"Full Swing"
5 Rounds For Time:
10 Single Arm Devil's Press (70/50)
20-40-60-80-100 Double Unders

View Programming

FRI

IT TAKES TWO

JAN 24

"It Takes Two"
On the Minute x 10:
1 Thruster (Building To Heavy)

Rest 5 Minutes

5 Rounds x AMRAP 2:
5 Thrusters (80% Heavy Single)
25/20 Calorie Row

* Rest 2 Minutes Between Rounds
* Pick-up Where You Left Off

View Programming

SAT

GRAB AND GO

JAN 25

"Grab And Go" [TEAM VERSION]
[On the 0:00]
15 Rope Climbs (15')
90 Hang Power Cleans (115/85)
Max Calorie Bike Erg

[On the 9:00]
15 Rope Climbs (15')
60 Hang Power Cleans (135/95)
Max Calorie Bike Erg

View Programming

SUN

STEP ASIDE

JAN 26

"Step Aside"
50-40-30-20-10:
Single Dumbbell Box Step-up (20")
10-Meter Shuttle Runs

Dumbbell: (50/35)

KG | (22.5/15)

View Programming

MON

MARSTON LITE

JAN 27

"Marston Lite" [BENCHMARK]
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Bar-Facing Burpees

REPEAT FROM 1/10/24

KG | (142/93)

View Programming

TUE

ABANDON SHIP

JAN 28

Back Squat
3 Sets:
3 Back Squats

* Build In Weight To Technical Failure

"Abandon Ship"
AMRAP 5:
50/40 Calorie Row
Max Wallballs

View Programming

WED

THE SHREDDER

JAN 29

Weighted Strict Pull-up
3 Sets:
3 Weighted Strict Pull-ups
- Rest 20 Seconds -
3 Kneeling Medball Slams

* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

View Programming

THU

TOSS UP

JAN 30

"Toss Up"
4 Rounds x AMRAP 4:
Buy-In: 400 Meter Run

Max Rounds...
12 Push Press (135/95)
21 Box Jumps (24"/20")

* Rest 4 Minutes Between Rounds
* Pick-up Where You Left Off Inside
* Score: Total Rounds + Reps

View Programming

FRI

OPPOSITES ATTRACT

JAN 31

Deadlift
3 Sets:
3 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps

* Build In Weight To Technical Failure
* Aim for ~80-85% of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

SAT

BROWNIE POINTS

FEB 01

Bench Press
3 Sets:
3 Bench Press

* Build In Weight To Technical Failure

"Brownie Points" [TEAM VERSION]
[TEAMS OF 3]
On the 6:00 x 3 Rounds:
50 Synchro Sit-ups
"X" Bodyweight Reps
Max Calorie Team Row

View Programming

SUN

THE BEANSTALK

FEB 02

"The Beanstalk"
5 Rounds:
400 Meter Run
3 Rope Climbs (15')
20 Kettlebell Swings (53/35)

KG | (24/15)

"Sunday Runday"
Beginner: Run 1.5 Miles
Intermediate: Run 2 Miles

View Programming

MON

CONTROL + ALT + DELETE

FEB 3

Front Rack Lunge
3 Sets:
8 Front Rack Lunges

* 4 Reps Each Leg
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

View Programming

TUE

STONE COLD

FEB 4

"Stone Cold"
For Time:
4,000/3,600 Meter Bike Erg
2,000/1,800 Meter Row
100 Shuttle Runs (10 Meters)

Performed As:
2 Minutes On
1 Minute Off

Time Cap: 42 Minutes

View Programming

WED

BREAKING NEWS

FEB 5

Power Clean
3 Sets:
8 Power Cleans

* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

View Programming

THU

MAGIC 8 BALL

FEB 6

"Magic 8 Ball"
For Time:
1,600 Meter Run
80 AbMat Sit-ups
800 Meter Medicine Ball Run
40 AbMat Sit-ups
400 Meter Farmers Carry
20 AbMat Sit-ups

Med-Ball: (20/14)
Dumbbells: (50/35)'s

Time Cap: 35 Minutes

View Programming

FRI

FRAN [BENCHMARK]

FEB 7

Thruster
3 Sets:
8 Thrusters

* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

"Fran" [BENCHMARK]
21-15-9:
Thrusters (95/65)
Pull-ups

View Programming

SAT

TEAM MCGHEE

FEB 8

"Team McGhee" [HERO]
[TEAMS OF 2]
AMRAP 30:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24"/20")

* Alternate Movements With Partner

KG | (124/83)

View Programming

SUN

THE DINGHY

FEB 9

"The Dinghy"
8 Rounds:
250/225 Meter Row
200 Meter Run

Rest 1 Minute Between Rounds

"Sunday Runday"
Beginner: Run 2 Miles
Intermediate: Run 2.5 Miles

View Programming

MON

STUD FINDER

FEB 10

Back Squat
3 Sets:
2 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)

* Build In Weight To Technical Failure
* Aim for ~83-90% of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

TUE

MOUNT ST. HELENS

FEB 11

Weighted Strict Pull-up
3 Sets:
2 Weighted Strict Pull-ups

* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

"Mount St. Helens"
For Time:
36 Pull-ups
63 Kettlebell Swings (53/35)
1,200 Meter Run

View Programming

WED

QUADRUPLET

FEB 12

"Quadruplet"
4 Rounds x AMRAP 4:
27/21 Calorie Row
15 Box Jumps (24"/20")
12 Alternating Dumbbell Hang Squat Cleans

Dumbbell: (70/50)

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

View Programming

THU

MUFASA

FEB 13

Deadlift
3 Sets:
2 Deadlifts

* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

"Mufasa"
On the Minute x 10:
3 Power Snatches (115/85)
Max Bar-Facing Burpees

View Programming

FRI

THREE POINTER

FEB 14

Bench Press
3 Sets:
2 Bench Press
- Rest 20 Seconds -
3 Lying Medball Chest Throws (14/10)

* Build In Weight To Technical Failure
* Aim for ~83-90% of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

SAT

MICROCHIP

FEB 15

"Microchip"
[TEAMS OF 2]
For Time:
150 Wallballs
150 Double Unders (Each)
3,000/2,400 Meter Row
150 Double Unders (Each)
150 Wallballs

Medicine Ball: (20/14)

View Programming

SUN

WINGIN’ IT

FEB 16

"Wingin' It"
5 Rounds:
30 AbMat Sit-ups
15 Shuttle Runs (10-Meters)
15 Kettlebell Swings (70/53)

KG | (32/24)

"Sunday Runday"
Beginner: Run 2.5 Miles
Intermediate: Run 3 Miles

View Programming

MON

CLEAN UP

FEB 17

Front Squat
3 Sets:
6 Front Squats

* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

"Clean Up"
10 Rounds For Time:
3 Deadlifts (255/175)
1-10 Dumbbell Front Squats (50/35)'s

View Programming

TUE

ONE LAST BREATH

FEB 18

Strict Press
3 Sets:
6 Strict Press

* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

"One Last Breath"
For Time:
60 Toes to Bar
60 Push Jerks (135/95)

View Programming

WED

CAITLIN [BENCHMARK]

FEB 19

"Caitlin" [BENCHMARK]
For Time:
2,000 Meter Row
120 Calorie Bike Erg
1,600 Meter Run

Time Cap: 35 Minutes

View Programming

THU

HURRY BACK

FEB 20

Sumo Deadlift
3 Sets:
6 Sumo Deadlifts

* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

"Hurry Back"
For Time:
40-30-20-10 Box Jumps (24"/20")

View Programming

FRI

HILLTOP

FEB 21

"Hilltop"
For Time
100/80 Calorie Row
50 Thrusters
50 Pull-ups
50 Thrusters
100/80 Calorie Row

Barbell: (45/35)

KG | (20/15)

View Programming

SAT

TEAM DORK

FEB 22

"Team Dork" [HERO]
[TEAMS OF 3]
6 Rounds For Time:
60 Double Unders
30 Kettlebell Swings (53/35)
15 Burpees

* Each Partner Start @ Different Station
* Rotate Upon Completion Of All Stations

Time Cap: 30 Minutes

View Programming

SUN

AIR GUITAR

FEB 23

"Air Guitar"
AMRAP 15:
15/12 Calorie Bike Erg
15 Air Squats
15 Dumbbell Bench Press (50/35)'s
15 Air Squats

KG | (22.5/15)’s

View Programming

MON

SNACK TIME

FEB 24

Deadlift
4 Sets:
1 Deadlift
- Rest 20 Seconds -
2 Max Distance Broad Jumps

* Build In Weight To Technical Failure
* Rest 1-3 Minutes Between Sets

View Programming

TUE

LUNGS & LUNGES

FEB 25

Back Squat
4 Sets:
1 Back Squat

* Build In Weight To Technical Failure
* Rest 1-3 Minutes Between Sets

"Lungs & Lunges"
For Time:
60-40-20 Calorie Row
30-20-10 Front Rack Lunges (115/85)

View Programming

WED

HALLUCINATE

FEB 26

Weighted Strict Pull-up
4 Sets:
1 Weighted Strict Pull-up
- Rest 20 Seconds
3 Medball Slams

* Build In Weight To Technical Failure
* Rest 1-3 Minutes Between Sets

"Hallucinate"
AMRAP 14:
2 Rope Climbs (15')

View Programming

THU

GOAT DAY -OR- FIRST HAND

FEB 27

"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2

-Or-

"First Hand" [Optional EMOM]
On the Minute x 20:
Minute 1: Bike Erg Calories
Minute 2: AbMat Sit-ups
Minute 3: Double Unders
Minute 4: Rest

View Programming

FRI

WORKOUT

FEB 28

Bench Press [OPTION 1A]
4 Sets:
1 Bench Press

* Build In Weight To Technical Failure
* Rest 1-3 Minutes Between Sets

"Blue Pill" [OPTION 1B]
AMRAP 12:
9 Air Squats
6 Hand Release Push-ups
3 Power Cleans (135/95)

View Programming

SAT

TRI SPRINT INTERVALS V1

MAR 01

"Tri Sprint Intervals V1"
5 Rounds:
AMRAP 4:
30/24 Calorie Row
30/24 Calorie Bike Erg
Max 10-Meter Shuttle Runs

Rest 4 Minutes Between Rounds

REPEAT FROM 3/2/24

View Programming

SUN

GOAL LINE

MAR 02

"Goal Line"
For Time:
On the 2:00 [Until 100 Burpees]:
200 Meter Run
Max Burpees

Time Cap: 20 Minutes

"Sunday Runday"
Beginner: Run 2.5 Miles
Intermediate: Run 3 Miles

View Programming

MON

TUNNEL VISION

MAR 3

Back Squat
5 Sets [Building In Weight]:
2 Back Squats at 75-85%

Rest 1-2 Minutes Between Sets

"Tunnel Vision"
5 Rounds For Time:
15 Box Jumps (24"/20")
15 Wallballs (20/14)
15 Kettlebell Swings (53/35)

View Programming

TUE

CUT BACKS

MAR 4

Strict Pull-up
5 Sets [Building In Weight]:
2 Strict Pull-ups at 75-85%

Rest 1-2 Minutes Between Sets

"Cut Backs"
On the 1:30 x 10 Sets:
10-1 Pull-ups
30 Double Unders
Max Calorie Row

View Programming

WED

TIGER BLOOD

MAR 5

Deadlift
5 Sets [Building In Weight]:
2 Deadlifts at 75-85%

Rest 1-2 Minutes Between Sets

"Tiger Blood"
3 Rounds For Time:
10 Clean & Jerks (135/95)
400 Meter Run

Time Cap: 15 Minutes

View Programming

THU

GOAT DAY -OR- REMAIN SEATED

MAR 6

"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2

-OR-

"Remain Seated" [Optional EMOM]
On the 2:30 x 8 Rounds:
500/450 Meter Row

View Programming

FRI

ELEVATOR PITCH

MAR 7

Bench Press
5 Sets [Building In Weight]:
2 Bench Press at 75-85%

Rest 1-2 Minutes Between Sets

"Elevator Pitch"
AMRAP 15:
[2-4-6-8-10...]
Toes to Bar
Dumbbell Step Back Lunges
Burpees

View Programming

SAT

TRI SPRINT INTERVALS V2

MAR 8

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

Rest 4 Minutes Between Rounds

REPEAT FROM 3/9/24

View Programming

SUN

HOLD STILL

MAR 9

"Hold Still"
15 Rounds For Time:
15-1 Kettlebell Swings (53/35)
1 Rope Climb (15')

Time Cap: 18 Minutes

KG | (22.5/15)

“Sunday Run Day”
Beginner: Run 3.1 Miles (5K)
Intermediate: Run 3.5 Miles

View Programming

MON

FAR FROM OVER

MAR 10

Back Squat
4 Sets [Building In Weight]:
2 Back Squats at 77-87%

Rest 2-3 Minutes Between Sets

"Far From Over"
30-24-18:
Box Jump Overs (30"/24")
Dumbbell Reps (50/35)'s
100 Meter Farmers Carry

View Programming

TUE

THE HICCUPS

MAR 11

Strict Pull-up
4 Sets [Building In Weight]:
2 Strict Pull-ups at 77-87%

Rest 2-3 Minutes Between Sets

"The Hiccups"
For Time:
800-600-400-200 Meter Run
20-15-10-5 Burpee Pull-ups

Time Cap: 20 Minutes

View Programming

WED

LICKETY SPLIT

MAR 12

Deadlift
4 Sets [Building In Weight]:
2 Deadlifts at 77-87%

Rest 2-3 Minutes Between Sets

"Lickety Split"
For Time:
1,000/900 Meter Row
20 Power Cleans (185/135)
300 Double Unders

View Programming

THU

GOAT DAY -OR- EVEN FLOW

MAR 13

"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2

-OR-

"Even Flow"
Every 2 Minutes x 10 Sets:
30 Bodyweight Reps
Max Calorie Bike Erg

View Programming

FRI

WORKBENCH

MAR 14

Bench Press
4 Sets [Building In Weight]:
2 Bench Press at 77-87%

Rest 2-3 Minutes Between Sets

"Workbench"
3 Rounds For Time:
400 Meter Run
21 Dumbbell Bench Press (50/35)'s
12 Kettlebell Swings (70/53)

View Programming

SAT

TRI SPRINT INTERVALS V3

MAR 15

"Tri Sprint Intervals V3"
5 Rounds:
AMRAP 4:
30/24 Calorie Row
30 x 10-Meter Shuttle Runs
Max Calorie Bike Erg

Rest 4 Minutes Between Rounds

REPEAT FROM 3/16/24

View Programming

SUN

JOKERS WILD

MAR 16

"Joker's Wild"
For Time:
1-10 Toes to Bar
10-1 Power Snatch (95/65)

Time Cap: 15 Minutes

KG | (43/29)

"Sunday Runday"
Beginner: Rum 1 Mile
Intermediate: Run 2 Miles

View Programming

MON

HEAVY DUTY

MAR 17

Back Squat
4 Sets [Building In Weight]:
2 Back Squats at 80-90%

Rest 2-3 Minutes Between Sets

"Heavy Duty"
10 Rounds For Time:
200/180 Meter Row
3 Front Squats (185/135)

Time Cap: 18 Minutes

View Programming

TUE

WHOVILLE

MAR 18

Strict Pull-up
4 Sets [Building In Weight]:
2 Strict Pull-ups at 80-90%

Rest 2-3 Minutes Between Sets

"Whoville"
AMRAP 15:
1 Rope Climb (15')
10 Hand Release Push-ups
15 Sit-ups

View Programming

WED

007

MAR 19

Deadlift
4 Sets [Building In Weight]:
2 Deadlifts at 80-90%

Rest 2-3 Minutes Between Sets

"007"
5 Rounds For Time:
15 Box Jumps (24"/20")
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans

View Programming

THU

SPRING CHICKEN

MAR 20

"Spring Chicken"
4 Rounds x AMRAP 8:
1,000 Meter Run
Max Calorie Row

Rest 2 Minutes Between Rounds

AEROBIC POWER [LACTATE THRESHOLD]

View Programming

FRI

BERGERON BEEP TEST

MAR 21

Bench Press
4 Sets [Building In Weight]:
2 Bench Press at 80-90%

Rest 2-3 Minutes Between Sets

"Bergeron Beep Test" [BENCHMARK]
On the Minute For Max Rounds:
7 Thrusters (75/55)

View Programming

SAT

THE GREAT DIVIDE

MAR 22

"The Great Divide"
[TEAMS OF 2]
Buy-In:
4k Bike Erg

Into...

3 Rounds:
20 Power Snatches (135/95)
100 Double Unders [Each]

View Programming

SUN

DISTURBED

MAR 23

"Disturbed"
For Time:
2,000/1,800 Meter Row

Every 2 Minutes [Starting at 0:00]:
12 Shuttle Runs (10-Meters)

Time Cap: 20 Minutes

“Sunday Runday”
Beginner: Rum 1.5 Mile
Intermediate: Run 2.5 Miles

View Programming

MON

STAIRMASTER

MAR 24

Back Squat
3 Sets [Building In Weight]:
2 Back Squats at 85-95%

Rest 1-2 Minutes Between Sets

"StairMaster"
AMRAP 15:
30/24 Calorie Row
10 Devil's Press Step-ups (20")*

View Programming

TUE

JAILBREAK

MAR 25

Strict Pull-up
3 Sets [Building In Weight]:
2 Strict Pull-ups at 85-95%

Rest 2-3 Minutes Between Sets

"Jailbreak"
2 Rounds For Time:
30 Toes to Bar
400 Meter Run
30 Pull-ups
400 Meter Run

View Programming

WED

ACHOO!

MAR 26

Deadlift
3 Sets [Building In Weight]:
2 Deadlifts at 85-95%

Rest 2-3 Minutes Between Sets

Achoo! [BENCHMARK]
On the Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees

View Programming

THU

STOP & SHOP

MAR 27

"Stop & Shop"
3 Rounds For Time:
200 Meter Farmers Carry (50/35)'s
1,500/1,350 Meter Bike Erg
100 Double Unders
50 AbMat Sit-ups

Time Cap: 35 Minutes

KG | (22.5/15)

View Programming

FRI

ABOMINABLE SNOWMAN

MAR 28

Bench Press
3 Sets [Building In Weight]:
2 Bench Press at 85-95%

Rest 2-3 Minutes Between Sets

"Abominable Snowman"
8 Rounds For Time:
8 Dumbbell Snatches (70/50)
8 Push-ups
8 Box Jumps (30"/24")
8 Push-ups

View Programming

SAT

WET NOODLE

MAR 29

"Wet Noodle"
[TEAMS OF 3]
3 Rounds For Time:
150-120-90 Calorie Row
45 Thrusters (115/85)
15 Rope Climbs (15')

Time Cap: 35 Minutes

KG | (52/38)

View Programming

SUN

HALF PAST

MAR 30

"Half Past"
AMRAP 2 x 15 Rounds:
200 Meter Run
Max Distance Bike Erg

RECOVERY [RPE 2-3]

"Sunday Runday"
Beginner: Run 2 Miles
Intermediate: Run 3 Miles

View Programming

MON

SALT WATER

MAR 31

Power Clean
3-4 Sets:
3 Power Cleans at 70-80%

* Rest 2-3 Minutes Between Sets

"Salt Water"
AMRAP 3:
15 Power Cleans (115/85)
15 Lateral Rower Burpees

View Programming

TUE

STRICT PULL-UP BIATHLON

APR 1

Strict Press
3-4 Sets:
3 Strict Press at 70-80%

* Rest 2-3 Minutes Between Sets

"Strict Pull-up Biathlon"
For Time
400 Meter Run
18 Strict Pull-ups
400 Meter Run

View Programming

WED

DOUBLE COVERAGE

APR 2

Front Rack Reverse Lunges
3-4 Sets:
6 Front Rack Reverse Lunges at 65-75% of 1RM Front Squat

* Rest 2-3 Minutes Between Sets

"Double Coverage"
For Time:
10-1 Dumbbell Front Squats (50/35)'s

View Programming

THU

GROUND BREAKING

APR 3

"Ground Breaking"
8 Rounds For Time:
8 Toes to Bar
200 Meter Run
16 Push-ups
200 Meter Run

Time Cap: 30 Minutes

View Programming

FRI

LIGHT HEADED

APR 4

Sumo Deadlift
3-4 Sets:
3 Sumo Deadlifts at 75-85%

* Rest 2-3 Minutes Between Sets

"Light Headed"
21-18-15-12-9:
Power Snatches (75/55)
Box Jumps (24"/20")

View Programming

SAT

BALL IS LIFE

APR 5

"Ball Is Life" [TEAM VERSION]
[TEAMS OF 2]
On the 5:00 x 5 Rounds:
50 Alternating Wallballs (20/14)
Max Calorie Bike Erg

KG | (9/6)

ANAEROBIC CAPACITY

View Programming

SUN

RUMMY

APR 6

"Rummy"
5 Rounds For Time:
400 Meter Run
30 Sit-ups
20 Kettlebell Swings (53/35)

Time Cap: 30 Minutes

KG | (24/15)

View Programming

MON

THE ADMIRAL

APRIL 7

Weighted Pull-ups
4 Sets:
5 Weighted Strict Pull-ups
- Rest 20 Seconds
3 Medball Slams

* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

TUE

SHAM [HERO]

APRIL 8

Deadlift
4 Sets:
5 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps

* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

WED

MAGNETO

APRIL 9

Bench Press
4 Sets:
5 Bench Press
- Rest 20 Seconds -
3 Lying Medball Chest Throw (14/10)

* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

THU

PLEASE HOLD

APRIL 10

"Please Hold"
[On the 00:00]: 120/100 Calorie Row
[On the 10:00]: 600 Meter Farmers Carry (50/35)'s
[On the 20:00]: 4,000/3,600 Meter Bike Erg

Time Cap: 30 Minutes

KG | (22.5/15)

View Programming

FRI

SHAKEDOWN

APRIL 11

Back Squat
4 Sets:
5 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)

* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

SAT

TAPAS

APRIL 12

"Tapas" [TEAM VERSION]
[TEAMS OF 3]
AMRAP 30:
60/48 Calorie Row
60 Lateral Barbell Burpees
60 Hang Power Cleans (135/95)
60 Toes to Bar

KG | (61/43)

View Programming

SUN

BREAK THE CYCLE

APRIL 13

"Break The Cycle"
AMRAP 15:
20/16 Calorie Bike Erg
20 Wallballs (20/14)

KG | (9/6)

RECOVERY

View Programming

MON

DOORBELL

APRIL 14

Bench Press
4 Sets:
4 Bench Press
- Rest 20 Seconds -
3 Lying Medball Chest Throw (14/10)

* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

TUE

STAY PUT

APRIL 15

Back Squat
4 Sets:
4 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)

* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

WED

ANTACID

APRIL 16

Weighted Pull-ups
4 Sets:
4 Weighted Strict Pull-ups
- Rest 20 Seconds
3 Medball Slams

* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 1-3 Minutes Between Sets

View Programming

THU

TOUCHDOWN

APRIL 17

"Touchdown”
For Total Reps:
5 Minute Burpee Box Jumps (24"/20")
5 Minute Bike Calories
4 Minute 10-Meter Shuttle Runs
4 Minute Bike Calories
3 Minute Single Dumbbell Box Step-up (20")
3 Minute Bike Calories

View Programming

FRI

CHANGE-UP

APRIL 18

Deadlift
4 Sets:
4 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps

* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 1-3 Minutes Between Sets

View Programming

SAT

INTERSTELLAR

APRIL 19

"Interstellar" [TEAM VERSION]
[TEAMS OF 2]
On the 7:30 x 4 Rounds:
P1: 1k/900 Meter Row
P2: 800 Meter Run

Into...

Max Team Reps

Round 1: Toes to Bar
Round 2: Wallballs (20/14)

View Programming

SUN

ON YOUR RIGHT!

APRIL 20

"On Your Right!"
For Time:
40 Dumbbell Snatches
2,000/1,800 Meter Bike Erg
30 Dumbbell Snatches
1,500/1,200 Meter Bike Erg
20 Dumbbell Snatches
1,000/900 Meter Bike Erg
10 Dumbbell Snatches
500/450 Meter Bike Erg

View Programming

MON

NINE INCH NAILS

APRIL 21

Weighted Pull-ups
4 Sets:
3 Weighted Strict Pull-ups
- Rest 20 Seconds
3 Medball Slams

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 1-3 Minutes Between Sets

View Programming

TUE

JABBA THE HUT

APRIL 22

Deadlift
4 Sets:
3 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 1-3 Minutes Between Sets

View Programming

WED

TABOO

APRIL 23

Bench Press
4 Sets:
3 Bench Press
- Rest 20 Seconds -
3 Lying Medball Chest Throw (14/10)

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

THU

HANDS UP

APRIL 24

"Hands Up"
5 Rounds For Time:
10-20-30-40-50 Calorie Bike Erg
5 Power Cleans (155/105)
50 Meter Double Dumbbell Front Rack Carry (50/35)'s

Women's Calories: 8-16-24-32-40

Time Cap: 25 Minutes

KG | (70/47), (22.5/15)

View Programming

FRI

DG [HERO]

APRIL 25

Black Squat
4 Sets:
3 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 2-3 Minutes Between Sets

View Programming

SAT

YOU GOT MOSSED

APRIL 26

"You Got Mossed" [TEAM VERSION]
[TEAMS OF 2]
5 Rounds For Time:
15 Synchro Lateral Bar Burpees
200 Meter Team Run
30 Power Snatches (75/55)

Time Cap: 30 Minutes

View Programming

SUN

BAGGAGE CLAIM

APRIL 27

"Baggage Claim"
4 Rounds For Time;
2,000/1,800 Meter Bike Erg
200 Meter Farmers Carry (50/35)'s

Time Cap: 30 Minutes

RECOVERY

KG | (22.5/15)

View Programming

MON

INFINITY WAR [BENCHMARK]

APRIL 28

Power Clean
3 Sets:
3 Power Cleans at 70-75%

* Rest 2-3 Minutes Between Sets

Infinity War" [BENCHMARK]
1 Round For Max Reps:
3 Minutes Barbell Bent Over Rows (75/55)
3 Minutes Push-ups

View Programming

TUE

WATERFALLS

APRIL 29

"Waterfalls"
AMRAP 10:
1,000 Meter Run
Max Calorie Row

AMRAP 8:
800 Meter Run
Max Calorie Row

AMRAP 6:
600 Meter Run
Max Calorie Row

View Programming

WED

UPRISING

APRIL 30

Front Squats
3 Sets:
3 Front Squats at 70-75%

* Rest 2-3 Minutes Between Sets

"Uprising"
[AMRAP 12]:
10-20-30-40...
Double Unders
Kettlebell Swings
Double Unders

View Programming

THU

BACKSEAT DRIVER

MAY 1

"Backseat Driver"
5 Rounds For Time:
40-35-30-25-20 V-Ups
300-ft. Farmers Carry
20 Dumbell Bench Press
1,000/900 Meter Bike Erg

Dumbbells: (50/35)'s
Time Cap: 30 Minutes

View Programming

FRI

UP FOR GRABS

MAY 2

Sumo Deadlift
3 Sets:
3 Sumo Deadlifts at 70-75%

* Rest 2-3 Minutes Between Sets

"Up For Grabs"
AMRAP 9:
3-6-9...
Deadlifts (225/155)
Burpee Box Jumps (24"/20")

* Add 3 Reps Every Round

View Programming

SAT

BEST FRANDS

MAY 3

"Best Frands" [TEAM VERSION]
[TEAMS OF 3]
For Time:
200 Meter Team Run, 90 Thrusters (75/55)
200 Meter Team Run, 60 Strict Pull-ups
200 Meter Team Run, 60 Thrusters (95/65)
200 Meter Team Run, 45 Strict Pull-ups
200 Meter Team Run, 30 Thrusters (115/85)

View Programming

SUN

LONG WAY ROUND

MAY 4

"Long Way Round"
10 Rounds:
Minute 1: Row Calories
Minute 2: Bike Erg Calories
Minute 3: 10-Meter Shuttle Runs
Minute 4: Rest

RECOVERY

"Sunday Runday"
Beginner: 1.5 Mile
Intermediate: 2.5 Miles

View Programming

MON

Burnin' Rubber

MAY 5

Push Press
4 Sets:
3 Push Press at 70%

* Rest 1-2 Minutes Between Sets

"Burnin' Rubber"
For Time:
30 Dumbbell Box Step-ups (20")
45 Toes to Bar
60 Dumbbell Push Press

View Programming

TUE

POW POW

MAY 6

"Pow Pow"
On the Minute x 8:
1 Power Clean [Build to Heavy]

Rest 2 Minutes

5 Rounds x AMRAP 4:
600 Meter Run
Max Power Cleans (70% Heavy Single)

View Programming

WED

WHAT'S THE CATCH?

MAY 7

Front Squat
4 Sets:
3 Front Squats at 70%

* Rest 1-2 Minutes Between Sets

"What's The Catch?"
For Time:
150/120 Calorie Row

View Programming

THU

THE LONG GAME

MAY 8

"The Long Game"
5 Rounds x AMRAP 2:
10 Strict Pull-ups
Bike Time Remaining

5 Rounds x AMRAP 2:
60 Double Unders
Bike Time Remaining

5 Rounds x AMRAP 2:
30 AbMat Sit-ups
Bike Time Remaining

View Programming

FRI

THE ABYSS

MAY 9

Hang Power Clean
4 Sets:
3 Hang Power Clean at 70%

* Rest 1-2 Minutes Between Sets

"The Abyss" [BENCHMARK]
3 Rounds x AMRAP 2:
10 Devil Clusters (35/25)
Max Calorie Bike

View Programming

SAT

REPEAT AFTER ME

MAY 10

"Repeat After Me" [TEAM]
[TEAMS OF 2]
AMRAP 30:
30/24 Calorie Row
30 Wallballs (20/14)
30 Box Jumps (24"/20")

AEROBIC POWER

KG | (9/6)

View Programming

SUN

WING-DING

MAY 11

"Wing-Ding"
AMRAP 20:
30 Shuttle Runs (10 Meters)
40 Russian Kettlebell Swings (53/35)
50 Sit-ups

LACTATE THRESHOLD

KG | (24/15)

View Programming

MON

Push to start

MAY 12

Push Press
4 Sets:
3 Push Press at 78-83%

* Rest 2-3 Minutes Between Sets

"Push To Start"
AMRAP 12:
9 Push Press (95/65)
6 Burpees

View Programming

TUE

HANG UP

MAY 13

Hang Power Clean
4 Sets:
3 Hang Power Clean at 78-83%

* Rest 2-3 Minutes Between Sets

"Hang Up"
AMRAP 10:
10 Hang Power Cleans (135/95)
10 Toes to Bar

View Programming

WED

GASLIGHT

MAY 14

Front Squat
4 Sets:
3 Front Squats at 78-83%

* Rest 2-3 Minutes Between Sets

"Gaslight"
5 Rounds For Time:
15/12 Calorie Row
9 Front Squats (115/85)

Time Cap: 15 Minutes

View Programming

THU

RUNNIN' ON FUMES

MAY 15

"Runnin' on Fumes"
[TEAMS OF 2]
AMRAP 20:
P1: 400 Meter Run
P2: 20 Kettlebell Swings + 20 Box Jumps

Kettlebell: (53/35)
Box: (24”/20”)

View Programming

FRI

AN ARM & A LEG

MAY 16

"An Arm & A Leg"
AMRAP 24:
80 Push-ups
80 Sit-ups
80 Pull-ups

Every Minute [Starting at 0:00]:
8 Air Squats

View Programming

SAT

TWO FOR THE SHOW

MAY 17

"Two For The Show" [TEAM VERSION]
[TEAMS OF 3]
5 Rounds Each x AMRAP 2:
"X" Power Snatches (95/65)
Max Calorie Bike Erg

Round 1: 18 Power Snatches
Round 2: 15 Power Snatches

View Programming

SUN

LAZY RIVER

MAY 18

"Lazy River"
For Time:
50-40-30-20-10 Calorie Row
1k-800-600-400-200 Meter Run

Time Cap: 30 Minutes

LACTATE THRESHOLD

View Programming

Gym Programming

Programming Philosophy & Roadmap

Upcoming Cycle

Information

Support

MON

HOLE IN THE WALL

TUE

BRADLEY [HERO]

WED

PLYWOOD

THU

GOAT | MINESWEEPER

FRI

OPEN WORKOUT 24.1

SAT

TRI SPRINT INTERVALS V1

SUN

BODY ARMOR ENDURANCE V1

MON

TENDERLOIN

TUE

STRICT LITTLE DEVIL

WED

MR. GOODBAR

THU

GOAT DAY | HIP, HIP, HOORAY!

FRI

24.2

SAT

TRI SPRINT INTERVALS V2

SUN

BODY ARMOR ENDURANCE V2

MON

OVER THE RAINBOW

TUE

MR. JOSHUA [HERO]

WED

SPACE FORCE

THU

"GOAT DAY"

FRI

24.3

SAT

TRI SPRINT INTERVALS V3

SUN

BODY ARMOR ENDURACE V3

MON

SAVAGERY

TUE

THE DELOREAN

WED

CHARLEY HORSE

THU

BUTTERFLIES

FRI

TALLADEGA NIGHTS

SAT

DEVIL DOGS

SUN

8 BALL

MON

MEDULLA OBLONGATA

TUE

DOWN WITH THE SICKNESS

WED

SUGAR SHACK

THU

SITTING ROOM

FRI

REBAR

SAT

3 BEST FRIENDS

SUN

BALL ME BLAZER

MON

ONLY FOOLS RUSH IN

TUE

THE ADMIRAL [BENCHMARK]

WED

OPEN
WORKOUT 24.1