Teams of 2:
For Time: (Rx)
12 Alternating Rounds:
12 Calorie Row/Assault Bike/Ski
12 Alternating DB Snatches (50/35)
12 DB Goblet Squats
Time Cap: 30 Minutes
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Teams of 2:
For Time: (Scaled)
12 Alternating Rounds:
12 Calorie Row/Assault Bike/Ski
12 Alternating DB Snatches (Any Weight)
12 DB Goblet Squats
Time Cap: 30 Minutes
Every Minute on the Minute for 10 Minutes:
1 Clean (Anyhow)
*1 attempt per minute
*Score is heaviest successful clean.
8 Minute AMRAP (Rx)
12 Toes to Bar
12 Front Rack Stationary Lunges (95/65)
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8 Minute AMRAP (Scaled)
12 Hanging Knee Raises/Med Ball Sit-Ups/Anchored Toes to Rig
12 Front Rack Stationary Lunges (Any Weight)
20 Minute AMRAP (Rx)
30 Box Jump Overs (24″/20″)
20 Handstand Pushups (Flat Mat)
100 Double Unders
20 Burpees
30 ft. Handstand Walk
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20 Minute AMRAP (Scaled)
30 Box Jump Overs or Step Overs (Any Height)
20 Elevated HSPUs/ Hand Release “T” Pushups/ DB Presses
100 Single Unders
20 Burpees
60 ft. Bear Crawl
For Time: (Rx+)
Run 400M
21-15-9
Wallballs (20/14) (10’/9’)
Shoulder to Overhead (135/95)
Run 400M
21-15-9
Wallballs
Hang Power Cleans (135/95)
Run 400M
21-15-9
Wallballs
Deadlifts (135/95)
Time Cap: 25 Minutes
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For Time: (Rx)
Run 400M
21-15-9
Wallballs (20/14) (10’/9’)
Shoulder to Overhead (95/65)
Run 400M
21-15-9
Wallballs
Hang Power Cleans (95/65)
Run 400M
21-15-9
Wallballs
Deadlifts (95/65)
Time Cap: 25 Minutes
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For Time: (Scaled)
Run 400M
21-15-9
Wallballs (Any Weight)
Shoulder to Overhead (Any Weight)
Run 400M
21-15-9
Wallballs
Hang Power Cleans
Run 400M
21-15-9
Wallballs
Deadlifts
Time Cap: 25 Minutes
5 Rounds For Time: (Rx)
30/25 Calorie Row/Bike/Ski
100m Farmers Carry (53s/35s KBs or 50s/35s DBs)
Time Cap: 23 minutes
*Farmers Carry will start and end at your machine. Travel out the bay door, in through the front door.
*No bike erg.
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5 Rounds For Time: (Scaled)
30/25 Calorie Row/Bike/Ski
100m Farmers Carry (Any Weight)
Time Cap: 23 Minutes
For Time: (Rx)
40 Box Jump Overs (24/20)
15 Clean & Jerks (135/95)
30 Bar Facing Burpees
Rest 4 Mins
30 Bar Facing Burpees
15 Clean & Jerks (135/95)
40 Box Jump Overs (24/20)
Rx+: (185/125)(24/20) – Must Finish All Work
Scaled: Scale Weight & Height As Needed
Time Cap: 20 Minutes
For Time: (Rx+)
84 Double Unders
63 Air Squats
42 Situps
21 Russian KB Swings (53/35)
3 Rope Climbs
60 Double Unders
45 Air Squats
30 Situps
15 Russian KB Swings
2 Rope Climbs
36 Double Unders
27 Air Squats
18 Situps
9 Russian KB Swings
1 Rope Climb
Time Cap: 20 Minutes
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For Time: (Rx)
84 Double Unders
63 Air Squats
42 Situps
21 Russian KB Swings (53/35)
21 Pullups
60 Double Unders
45 Air Squats
30 Situps
15 Russian KB Swings
15 Pullups
36 Double Unders
27 Air Squats
18 Situps
9 Russian KB Swings
9 Pullups
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For Time: (Scaled)
84 Jump Ropes
63 Air Squats
42 Situps
21 Russian KB Swings (Any Weight)
21 Ring Rows/Jumping/Banded
60 Jump Ropes
45 Air Squats
30 Situps
15 Russian KB Swings
15 Ring Rows/Jumping/Banded
36 Jump Ropes
27 Air Squats
18 Situps
9 Russian KB Swings
9 Ring Rows/Jumping/Banded
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Ashleigh’s Birthday Beatdown
37 Min AMRAP w/ Partner: (Rx)
800m Run (Alt Laps)
37 Synchro DB Snatches (50/35)
6 Ring Muscle Ups
24ft Handstand Walk (Each, Work At Same Time)
6 Bar Muscle Ups
24 Synchro Handstand Pushups
*If you and your partner don’t want to run, partner 1 does 37 row/assault bike/ski cals and then partner 2 does 37 row/assault bike/ski cals. This is scaled.
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Ashleigh’s Birthday Beatdown
37 Min AMRAP w/ Partner: (Scaled)
800m Run (Alt Laps)
37 Synchro DB Snatches (Any Weight)
6 Burpee Jumping Pullups
24ft Bear Crawl (Each, Work At Same Time)
6 Burpee Jumping Pullups
24 Synchro Hand Release “T” Pushups
*If you and your partner don’t want to run, partner 1 does 37 row/assault bike/ski cals and then partner 2 does 37 row/assault bike/ski cals. This is scaled.
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For Time: (Rx+)
10 Squat Snatches (95/65)
8 Squat Snatches (115/75)
6 Squat Snatches (135/95)
4 Squat Snatches (155/105)
2 Squat Snatches (185/125)
Time Cap: 8 Minutes
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For Time: (Rx)
10 Power Snatches (95/65)
8 Power Snatches (115/75)
6 Power Snatches (135/95)
4 Power Snatches (155/105)
2 Power Snatches (185/125)
Time Cap: 8 Minutes
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For Time: (Scaled)
30 Snatches, Anyhow
*You can add weight throughout or stay with the same weight.
Time Cap: 8 Minutes
21-15-9 (Rx+)
Overhead Squats (135/95)
Box Jump Overs (30/24)
Time Cap: 8 Minutes
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21-15-9 (Rx)
Front Squats (135/95)
Box Jump Overs (24/20)
Time Cap: 8 Minutes
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21-15-9 (Scaled)
Overhead/Front Squats (Any Weight)
Box Overs (Any Height)
Time Cap: 8 Minutes
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3 Rounds: (Rx+)
10 Toes To Bar
20 Wallballs (20/14)
30 Double Unders
*Everything must be unbroken.
Rest 2 Minutes…
1 Round:
30 Toes To Bar
60 Wallballs (20/14)
90 Double Unders
Time Cap: 20 Minutes
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3 Rounds: (Rx)
10 Toes To Bar
20 Wallballs (20/14)
30 Double Unders
Rest 2 Minutes…
1 Round:
30 Toes To Bar
60 Wallballs (20/14)
90 Double Unders
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3 Rounds: (Scaled)
10 Hanging Knee Raises
20 Wallballs (Any Weight)
45 Single Unders
Rest 2 Minutes…
1 Round:
30 Hanging Knee Raises
60 Wallballs
135 Single Unders
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