For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Women’s Rx: 105#
18 Min AMRAP (Rx+)
15 DB Single Arm Devils Press (50/35)
Run 400m
30’ Handstand Walk
Run 400m
45 Air Squats
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18 Min AMRAP (Rx)
15 DB Single Arm Devils Press (35/20)
Run 400m
30’ Handstand Walk or 60’ Bear Crawl
Run 400m
45 Air Squats
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18 Min AMRAP (Scaled)
15 DB Single Arm Devils Press (Any Weight)
Run 400m
60’ Bear Crawl
Run 400m
45 Air Squats
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18 Min AMRAP (Home)
15 DB or KB Snatches (Any Weight)
Run 400m or 2 Min
60’ Bear Crawl
Run 400m or 2 Min
45 Air Squats
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15-12-9 (Rx+)
Hang Power Cleans (135/95)
Handstand Pushups (Flat Mat)
Toes To Bar
Rest 4 Mins, Repeat
Overall Time Cap: 20 Mins
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15-12-9 (Rx)
Hang Power Cleans (115/75)
Handstand Pushups (Abmat+25#)
Toes To Bar
Rest 4 Mins, Repeat
Overall Time Cap: 20 Mins
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15-12-9 (Scaled)
Hang Power Cleans (Any Weight)
Handstand Pushups (Any ROM) or Hand Release Pushups or Seated DB Presses
Hanging Knee Raises or Weighted Situps (Any Weight Med Ball)
Rest 4 Mins, Repeat
Overall Time Cap: 20 Mins
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15-12-9 (Home)
KB Swings (Any Weight) or Alt. DB Hang Power Cleans (Any Weight)
Handstand Pushups (Any ROM) or Hand Release Pushups or Seated DB Presses
Weighted Situps (Any Weight/Any Object)
Rest 4 Mins, Repeat
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12 Rounds For Time w/ Vest: (Rx+)
Run 100m
6 Burpee Pullups
12 Step Ups (24/20)
*You’re not required to perform a full locked out pullup during the burpee pullups.
*Your pullup bar must be a palm height or higher.
*The workout will start with everyone at their boxes. Your box and pullup spot must be next to each other.
Time Cap: 25 Mins.
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12 Rounds For Time: (Rx)
Run 100m
6 Burpee Pullups
12 Step Ups (24/20)
*You’re not required to perform a full locked out pullup during the burpee pullups.
*Your pullup bar must be a palm height or higher.
*The workout will start with everyone at their boxes. Your box and pullup spot must be next to each other.
Time Cap: 25 Mins.
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12 Rounds For Time: (Scaled)
Run 100m
6 Burpee Pullups/Ring Rows
12 Step Ups (Any Height)
*You’re not required to perform a full locked out pullup during the burpee pullups.
*Your pullup bar can be any height.
*For the burpee ring rows, you can either perform a burpee and then a ring row or you can perform 6 burpees followed by 6 ring rows.
*The workout will start with everyone at their boxes. Your box and pullup spot must be next to each other.
Time Cap: 25 Mins.
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12 Rounds For Time: (Home)
Run 100m (Approx 30 Secs.)
6 Burpees (Jump & Touch Something Outside Your Reach)
12 Step Ups (Any Height)
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20 Min AMRAP: (Rx+)
Run 200m
30 Double Unders
1 Squat Snatch (135/95)
*Add 1 Squat Snatch Per Round
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20 Min AMRAP: (Rx)
Run 200m
30 Double Unders or 60 Single Unders
1 Squat Clean (135/95)
*Add 1 Squat Clean Per Round
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20 Min AMRAP: (Scaled)
Run 200m
30 Double Unders or 60 Single Unders
1 Squat Snatch/Clean (Any Weight)
*Add 1 Squat Snatch/Clean Per Round
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20 Min AMRAP: (Home)
Run 200m
30 Double Unders or 60 Double Unders
2 DB Squat Cleans
*Add 2 DB Squat Cleans Per Round
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3 Min AMRAP: (Rx+)
25 Overhead Squats (115/75)
75 Wallballs (20/14)
50 Bar Facing Burpees
Rest 3 Min…
6 Min AMRAP:
25 Overhead Squats (115/75)
75 Wallballs (20/14)
50 Bar Facing Burpees
Rest 3 Min…
For Time With A 12 Min Time Cap:
25 Overhead Squats (115/75)
75 Wallballs (20/14)
50 Bar Facing Burpees
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3 Min AMRAP: (Rx)
25 Front Squats (115/75)
75 Wallballs (20/14)
50 Bar Facing Burpees
Rest 3 Min…
6 Min AMRAP:
25 Front Squats (115/75)
75 Wallballs (20/14)
50 Bar Facing Burpees
Rest 3 Min…
For Time With A 12 Min Time Cap:
25 Front Squats (115/75)
75 Wallballs (20/14)
50 Bar Facing Burpees
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3 Min AMRAP: (Scaled)
25 Overhead or Front Squats (Any Weight)
75 Wallballs (Any Weight)
50 Bar Facing Burpees
Rest 3 Min…
6 Min AMRAP:
25 Overhead or Front Squats (Any Weight)
75 Wallballs (Any Weight)
50 Bar Facing Burpees
Rest 3 Min…
For Time With A 12 Min Time Cap:
25 Overhead or Front Squats (Any Weight)
75 Wallballs (Any Weight)
50 Bar Facing Burpees
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3 Min AMRAP: (At Home)
25 Odd Object Squats
75 Jumping Squats
50 Burpees Over Object
Rest 3 Min…
6 Min AMRAP:
25 Odd Object Squats
75 Jumping Squats
50 Burpees Over Object
Rest 3 Min…
For Time With A 12 Min Time Cap:
25 Odd Object Squats
75 Jumping Squats
50 Burpees Over Object
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6 Rounds For Time: (Rx+)
12 DB Snatches (50/35)
24ft Overhead DB Walking Lunge
8 Handstand Pushups (Flat Mat)
24ft Overhead DB Walking Lunge
Time Cap: 18 Minutes
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6 Rounds For Time: (Rx)
12 DB Snatches (50/35)
24ft DB Walking Lunge
8 Handstand Pushups (Abmat + 15#)
24ft DB Walking Lunge
Time Cap: 18 Minutes
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6 Rounds For Time: (Scaled)
12 DB Snatches (Any Weight)
24ft DB Walking Lunge
8 Hand Release Pushups or 8 Seated DB Presses
24ft DB Walking Lunge
Time Cap: 18 Minutes
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6 Rounds For Time: (Home)
12 DB Snatches or 12 KB Swings (Any Weight)
24ft DB/KB Walking Lunge
8 Hand Release Pushups
24ft DB/KB Walking Lunge
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Every 3 Minutes For 21 Minutes (Rx+)
200m Run
5 Clean & Jerks (155/105)
2 Muscle Ups (Bar or Ring)
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Every 3 Minutes For 21 Minutes (Rx)
200m Run
5 Clean & Jerks (115/75)
10 Pullups
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Every 3 Minutes For 21 Minutes (Scaled)
200M Run
5 Clean & Jerks (Any Weight)
10 Ring Rows
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Every 3 Minutes For 21 Minutes (Home)
200m Run (Approx 1 Min)
10 DB/KB Snatches (Any Weight)
10 Pushups
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Lynn’s Birthday Beatdown:
20 Min AMRAP w/ A Partner: (Rx+)
6 KB Goblet Reverse Lunges (53/35)
28 Situps
60 Double Unders
6 KB Goblet Squats
28 KB Swings
60 Double Unders
*Partition Work w/ Partner As Needed
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20 Min AMRAP w/ A Partner: (Rx)
6 KB Goblet Reverse Lunges (35/26)
28 Situps
60 Double Unders or 60 Single Unders
6 KB Goblet Squats
28 KB Swings
60 Double Unders or 60 Single Unders
*Partition Work w/ Partner As Needed
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20 Min AMRAP w/ A Partner: (Scaled)
6 KB Goblet Reverse Lunges (Any Weight)
28 Situps
60 Double Unders or 60 Single Unders
6 KB Goblet Squats
28 KB Swings
60 Double Unders or 60 Single Unders
*Partition Work w/ Partner As Needed
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14 Min AMRAP: (Home)
6 KB/DB Goblet Reverse Lunges (Any Weight)
28 Situps
60 Double Unders or 60 Single Unders
6 KB/DB Goblet Squats
28 KB Swings or 28 DB Snatches
60 Double Unders or 60 Single Unders
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3@65%
2@70%
1@75%
3@70%
2@75%
1@80%
3@75%
2@80%
1@85%
7 Min AMRAP (Rx+)
3-6-9-12…
Hang Power Snatches (135/95)
Burpees Over Barbell
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7 Min AMRAP (Rx)
3-6-9-12…
Hang Power Snatches (95/65)
Burpees Over Barbell (Step Over Ok)
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7 Min AMRAP (Scaled)
3-6-9-12…
Hang Power Snatches (Any Weight)
Burpees Over Barbell (Step Over Ok)
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7 Min AMRAP (Home)
3-6-9-12…
DB Hang Power Snatches (Any Weight)
Burpees Over DB (Step Over Ok)
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