Trifecta Trifecta

Pocket WOD exercise library, hundreds of WOD’s updated daily!

Our extensive Lift and exercise library including demo exercise videos & equipment list. Track your progress while working out with our workout timers, WOD and Movement PR logs. Download today!

 

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Wednesday 02.21.18
Bike Overhead Squat Sit-Up Toes-to-Bar Back Squat Walking Lunge Ground-to-Overhead

Wednesday 02.21.18

Warm-Up 3 Min work of: 10 Walking Lunges 5 Sit-Ups Then, 15-12-9 of: Ground-to-Overhead 75lb/55lb Assualt...

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Tuesday 02.20.18
Row Push Press Burpee Box Jump Power Clean Ball Slam Sumo Deadlift High Pull Barbell Dumbbell Hang Power Clean

Tuesday 02.20.18

Warm-Up Row 500m 20 Ball Slams 20lb/15lb Row 400m 20 Barbell Hang Power Cleans Row 300m 20...

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Monday 02.19.18
Run Push-Up Toes-to-Bar Snatch Deadlift Bar Facing Burpee Wall Climb

Monday 02.19.18

Warm-Up Complete in sequence: 5 Wall Climbs 5 Push-Up + 5 Toes-to-Bar 5 Push-Up + 5 Toes-to-Bar...

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Sunday 02.18.18
Row Bike Burpee Snatch Back Squat Dumbbell Snatches Kipping Pull-Ups

Sunday 02.18.18

REST DAY, OR: Warm-Up Row 500m Rest = Completion time of row 8 min EMOM: 4 Back Squats 115lb/75lb 2...

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Saturday 02.17.18
Box Jump Row Run Bike Bench Press Dips Sumo Deadlift High Pull Barbell

Saturday 02.17.18

Warm-Up 10 Rounds of: 20 seconds work / 10 seconds rest (sprint this): Assault Bike –...

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Friday 02.16.18
Front Squat Double-Unders Squat Clean Air Squat Ring Dip Medicine Ball Clean Ring Handstand Push-Up Plank Hold

Friday 02.16.18

Warm-Up 50 Double-Unders (75 Singles) 40 Air Squats 30 Double-Unders (40 singles) 20 Med Ball...

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Thursday 02.15.18
Box Jump Row Burpee Toes-to-Bar Deadlift Dumbbell Snatches Strict Press Bench Dips Lunge Skin The Cats

Thursday 02.15.18

Warm-Up For Completion: 45 seconds work / 15 seconds rest Bench Dips Burpees Lunges Skin the...

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Wednesday 02.14.18
Row Push-Up Sit-Up Kettlebell Swing Deadlift Strict Pull-Up mountain-climber

Wednesday 02.14.18

Warm-Up 2 Rounds of: Row 1 min @ Moderate Pace 5 Push-Ups Row 45 seconds @ Intermediate Pace 10...

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Tuesday 13.02.18
Burpee Box Jump Clean and Jerk Toes-to-Bar Muscle Up Back Squat Air Squat Shuttle Sprint Medicine Ball Clean Strict Pull-Up Ring Muscle Ups Strict Ring Dips

Tuesday 13.02.18

Warm-Up 4 Rounds of: 6 Med Ball Slam 20lb/10lb 20m Shuttle Sprint(10m out/10m back) 8 Air Squat Strength Back...

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Monday 02.12.18
Row Bike Double-Unders Burpee Box Jump Power Clean Wall Balls Deadlift Knee Raises Walking Lunges Bar

Monday 02.12.18

Warm-Up 12-9-6 of: Assault Bike Calories Burpee Box Jump Knee Raises – Rest 2 Min Then, 5...

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Sunday 02.11.18
Box Jump Row Push-Up Burpee Power Snatch Air Squat Bench Press Broad Jump Ball Slam Kipping Handstand Push-Up Strict DB Press

Sunday 02.11.18

REST DAY, OR: Warm-Up 3 Rounds of: 30 seconds work, 15 seconds rest Row Ball Slam Push-Up Then, 4...

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Saturday 02.10.18
Run Front Squat Kettlebell Swing Wall Balls Deadlift Kipping Pull-Ups Plank Hold

Saturday 02.10.18

Warm-Up 10-8-6 reps of: Kettlebell Swing 53lb/35lb Wall Ball 20lb/14lb Deadlift, with empty...

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Friday 02.09.18
Box Jump Run Push-Up Double-Unders Power Snatch Snatch GHD Sit-Up Squat Snatch Dumbbell Snatches Strict Press

Friday 02.09.18

Warm-Up 3 Rounds of: 8 GHD Sit-Up 6 Dumbbell Snatches 35lb/20lb 4 Box Jumps 30”/24” Run 200m Then, 40...

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Thursday 02.08.18
Bike Burpee Deadlift Knee Raises Walking Lunges Bar Strict DB Press sled-drag

Thursday 02.08.18

Warm-Up 4 Rounds, 20 seconds work, 10 seconds rest: Knee Raises Burpee Strict Dumbbell Press Assault...

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Wednesday 02.07.18
Row Run Bike Push-Up Power Clean Deadlift Kipping Pull-Ups Dumbbell Hang Power Clean

Wednesday 02.07.18

Warm-Up 5 min EMOM (every minute on the minute): 8 Dumbbell Hang Power Clean 40lb/25lb 4 Kipping...

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Tuesday 02.06.18
Row Burpee Box Jump Over Double-Unders Thrusters Kettlebell Swing Deadlift Back Squat abmat-sit-up

Tuesday 02.06.18

Warm-Up 2 rounds of: 5 Ab Mat Sit-Ups Farmer Carry 20m @ 53lb kb/ 35lb kb 10 Ab Mat Sit-Ups 10...

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Monday 02.05.18
Push-Up Burpee Over The Bar Toes-to-Bar Wall Balls Hang Power Clean Bench Press Handstand Walk L-Sit

Monday 02.05.18

Warm-Up 3-6-9-6-3 Reps of: Push-Up Wall Balls 20lb/14lb Hang Power Clean, with empty bar Then, L...

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Sunday 02.04.18
Row Push-Up Thrusters Power Snatch Medicine Ball Clean Walking Lunges Bar abmat-sit-up

Sunday 02.04.18

REST DAY, OR: Warm-Up 4 Rounds, 30 seconds work, 15 seconds rest: Row Ab Mat Sit-Up Power Snatch...

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Saturday 02.03.18
Front Squat Burpee Thrusters Ground-to-Overhead Kipping Pull-Ups Lunge

Saturday 02.03.18

Warm-Up 3 Rounds of: 8 Lunge 8 Kipping Pull-Ups 8 Ground-to-Overhead 75lb/55lb – Rest...

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Friday 02.02.18
Row Double-Unders Deadlift Bar Facing Burpee Handstand Walk Strict Press Handstand Hold

Friday 02.02.18

Warm-Up 15-9-6 reps of: Deadlift, 95lb/65lb Bar Facing Burpee – Rest 2 min Row 500m 40...

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Thursday 02.01.18
Bike Double-Unders Toes-to-Bar Deadlift Dumbbell Snatches Walking Lunges Bar Strict DB Press

Thursday 02.01.18

Warm-Up 4 Rounds of: 30 seconds work, 20 seconds rest: Assault Bike Then, 6 Min work of: 5...

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Wednesday 01.31.18
Box Jump Bike Power Clean Farmer Carry Handstand Walk Dumbbell Hang Power Clean abmat-sit-up

Wednesday 01.31.18

Warm-Up 12-9-6-3 reps of: Dumbbell Hang Power Clean 30lb/20lb Box Jump Ab Mat Sit-Up Strength Power...

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Tuesday 01.30.18
Row Push Press Burpee Chest-To-Bar Pull-Ups Back Squat Air Squat Dumbbell Snatches Kipping Handstand Push-Up Kipping Pull-Ups

Tuesday 01.30.18

Warm-Up 5 Air Squats 40 Push Press, with empty bar 10 Air Squats 30 Dumbbell Snatch 35lb/20lb 15...

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Monday 01.29.18
Row Push-Up Double-Unders Power Snatch Kettlebell Swing Toes-to-Bar Wall Balls Bench Press

Monday 01.29.18

Warm-Up 3 Rounds of: 5 Push-Ups 20 Double-Unders 2 rounds of: 10 Toes-to-Bar 15 Kettlebell...

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Sunday 01.28.18
Bike Power Clean Toes-to-Bar Handstand Push-Up Back Squat Air Squat

Sunday 01.28.18

REST DAY, OR: Warm-Up 3 Rounds of: 1min max effort of: Assault Bike Back Squat 95lb/65lb Toes-to-Bar Rest...

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Saturday 01.27.18
Row Push-Up Double-Unders Burpee Power Clean Kettlebell Swing Wall Balls Deadlift Hand Release Push-Up Handstand Push-Up Hang Power Clean Farmer Carry Kipping Pull-Ups abmat-sit-up

Saturday 01.27.18

Warm-Up 5 min EMOM (every minute on the minute): 10 Wall Balls 20lb/14lb 5 Ab Mat Sit-Up Then, 2...

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Friday 01.26.18
Row Front Squat Push-Up Double-Unders Burpee Chest-To-Bar Pull-Ups Jumping Squat Kipping Pull-Ups Kipping Ring Dips

Friday 01.26.18

Warm-Up 5 Push-Ups 40 Double-Unders 10 Kipping Ring Dips 30 Double-Unders 15 Jumping Squats 20...

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Thursday 01.25.18
Row Bike Toes-to-Bar Bench Press Strict Press Knee Raises Strict DB Press

Thursday 01.25.18

Warm-Up 5 Rounds of: 20 seconds work/10 seconds rest Knee Raises Strict Dumbbell Press Assault...

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Wednesday 01.24.18
Double-Unders Power Snatch Wall Balls Deadlift Dumbbell Snatches Walking Lunges Bar Plank Hold

Wednesday 01.24.18

Warm-Up 10-8-6 reps of: Dumbbell Snatch Wall Ball Deadlift, with empty bar Then, 2 min Plank...

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Tuesday 01.23.18
Box Jump Row Push-Up Double-Unders Clean and Jerk Toes-to-Bar Bench Press

Tuesday 01.23.18

Warm-Up 30 Double-Unders Then, 3 Rounds of: 5 Push-Ups 5 Box Jumps 5 Toes-to-Bar Strength Bench...

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Monday 01.22.18
Row Power Clean Overhead Squat Back Squat Bar Muscle Up Strict Pull-Up Kipping Handstand Push-Up Kipping Pull-Ups Strict Handstand Push-Up abmat-sit-up

Monday 01.22.18

Warm-Up 4 Rounds of: 30 seconds work / 15 seconds rest: Row Ab Mat Sit-Up Power Clean 95lb/65lb Strength Back...

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Sunday 01.21.18
Row Double-Unders Power Clean Power Snatch Toes-to-Bar Wall Balls Air Squat Dumbbell Snatches abmat-sit-up

Sunday 01.21.18

REST DAY, OR: Warm-Up 3 Rounds of: 5 Air Squat 10 Dumbbell Power Snatch 30lb/20lb 15 calories...

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Saturday 01.20.18
Row Run Burpee Box Jump Bench Press Kipping Handstand Push-Up Man Maker Strict DB Press abmat-sit-up

Saturday 01.20.18

Warm-Up 4 Rounds of: 250m Row – Rest 30 seconds Then, 3-5-7-9 reps of: Ab Mat Sit-Up Handstand...

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Friday 01.19.18
Box Jump Row Bike Front Squat Push Press Push-Up Kettlebell Swing Strict Pull-Up Jumping Squat Seated DB Press

Friday 01.19.18

Warm-Up 30-second rounds for 6 minutes: Odd: 5 Jumping Squat + 3 Push-Ups Even: 5 Front Squats...

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Thursday 01.18.18
Row Run Double-Unders Burpee Toes-to-Bar Deadlift Dumbbell Thruster Strict Press

Thursday 01.18.18

Warm-Up 3 rounds of: 1 minute work, 20 seconds rest: Burpee Box Jump 24”/20” Double-Unders...

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Wednesday 01.17.18
Push Press Power Snatch Toes-to-Bar Wall Balls Back Squat Walking Lunge Dips Plank Hold abmat-sit-up

Wednesday 01.17.18

Warm-Up 3 Rounds of: 30 seconds Plank Hold 7 Ab Mat Sit-Ups Then, 10-8-6-4 reps of: Walking...

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Tuesday 01.16.18
Box Jump Bike Front Squat Double-Unders Burpee Power Clean Clean Kettlebell Swing Hand Release Push-Up Dumbbell Hang Power Clean

Tuesday 01.16.18

Warm-Up 2 Rounds 40 seconds work / 20 seconds rest: Kettlebell Swing 35lb/26lb Hand Release...

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Monday 01.15.18
Row Knees-to-Elbows Double-Unders Burpee Deadlift Air Squat Kipping Pull-Ups Walking Lunges Bar

Monday 01.15.18

Warm-Up 3 Rounds of: 3 Pull-Up 5 Knee Raises 7 Air Squat Then, 3 Rounds: 30 seconds work, 20...

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Sunday 01.14.18
Box Jump Hang Squat Snatch Push-Up Double-Unders Toes-to-Bar Muscle Up Back Squat Dumbbell Snatches

Sunday 01.14.18

REST DAY, OR: Warm-Up 10 rounds of: 30 seconds to complete the following: 3 Box Jump 30in/24in Use...

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Saturday 01.13.18
Run Bike Burpee Box Jump Over Knees-to-Elbows Burpee Box Jump Thrusters Power Clean Clean and Jerk Snatch Bar Facing Burpee

Saturday 01.13.18

Warm-Up Row 1000m Then, 4 Rounds of: 5 Power Clean. with empty bar 5 Bar Facing Burpees 5 Knees...

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Friday 01.12.18
Run Bike Front Squat Burpee Over The Bar Toes-to-Bar Wall Balls Air Squat

Friday 01.12.18

Warm-Up 3 Rounds of: 1 min work max effort of: Assault Bike Air Squat Toes-to-Bar Rest 45 seconds...

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Thursday 01.11.18
Run Push-Up GHD Sit-Up Strict Press Jumping Squat Skin The Cats

Thursday 01.11.18

Warm-Up 20 seconds work/ 10 seconds rest for 6 rounds: Push-Up GHD Sit-Up (substitute with...

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Wednesday 01.10.18
Box Jump Bike Front Squat Double-Unders Burpee Power Snatch Deadlift

Wednesday 01.10.18

Warm-Up Buy in: 75 Double-Unders 3 Rounds of: 5 Box Jumps 5 Front Squats, with empty bar 5...

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Tuesday 01.09.18
Row Burpee Bench Press Butterfly Pull-Ups abmat-sit-up

Tuesday 01.09.18

Warm-Up 4 Rounds of: 250m Row – Rest 30 seconds Then, 3-5-7-9 of: Ab Mat Sit-Up Butterfly...

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Monday 01.08.18
Push-Up Power Clean Wall Balls Deadlift Push Jerk Back Squat Hang Power Clean Walking Lunge

Monday 01.08.18

Warm-Up 5 min EMOM (every minute on the minute): 10 Wall Balls 20lb/14lb 5 Walking Lunges Then, 2...

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Sunday 01.07.18
Power Snatch Wall Balls Strict Pull-Up Dips Jumping Squat Kipping Pull-Ups

Sunday 01.07.18

REST DAY, OR: Warm-Up 2 Rounds of: 4 Hang Power Snatch, with empty bar 8 Jumping Squat 4 Dips Then, 500m...

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Saturday 01.06.18
Box Jump Run Double-Unders Burpee Kettlebell Swing Bench Press Wall Climb Plank Hold abmat-sit-up

Saturday 01.06.18

Warm-Up 3 rounds of: 15 Ab mat Sit up 20 seconds Plank Hold 5 Box Jumps 1 Wall Climbs Strength Bench...

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Friday 01.05.18
Run Front Squat Double-Unders Burpee Thrusters Power Clean Wall Balls Deadlift Air Squat Man Maker

Friday 01.05.18

Warm-Up 3 min of: Run 10m (sprint) 6 Air Squats 3 Burpees Then, 4 Deadlifts 4 Power Cleans 4...

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Thursday 01.04.18
Row Knees-to-Elbows Push Press Push-Up Double-Unders Clean and Jerk Toes-to-Bar Bear Crawl Strict Pull-Up Strict Press Kipping Pull-Ups Strict DB Press ski-erg

Thursday 01.04.18

Warm-Up 4 Rounds of: 5 Push-Ups 10m Bear Crawl 5 Knees to Elbows 5 Strict Dumbbell Press 25lb/10lb Strength Strict...

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Wednesday 01.03.18
Row Burpee Box Jump Burpee Kettlebell Swing GHD Sit-Up Back Squat Air Squat Man Maker

Wednesday 01.03.18

Warm-Up 5 min of: 4 Burpees 6 Kettlebell Swings 8 Air Squats Then Max calorie Assault Bike...

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Tuesday 01.02.18
Row Power Clean Wall Balls Shuttle Sprint pillar-plank

Tuesday 01.02.18

Warm-Up 3 rounds of: 250m Row 8 Wall Balls 45 seconds Pillar Plank Accumulate 100 Double-Unders...

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Monday 01.01.18
Box Jump Bike Double-Unders Toes-to-Bar Squat Clean Deadlift Lunge abmat-sit-up hollow-hold

Monday 01.01.18

Warm-Up 20 seconds work, 10 seconds rest for 5 Rounds: Ab Mat Sit-Up Deadlift, with empty bar Lunge Box...

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Sunday 12.31.17
Run Bike Push-Up Air Squat Dumbbell Thruster Kipping Ring Dips L-Sit Plank Hold Strict DB Press abmat-sit-up

Sunday 12.31.17

REST DAY, OR: Warm-Up 3 Rounds of: 200m Run 10 Air Squats 5 Push-Ups 10 seconds L-sit Strength Strict...

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Saturday 12.30.17
Row Run Burpee Box Jump Over Burpee Air Squat Bench Press Kipping Pull-Ups

Saturday 12.30.17

Warm-Up 4 rounds of: In 2 min: 250m Row 6 Burpee Box Jump Over -Your rest during the round...

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Friday 12.29.17
Box Jump Bike Front Squat Double-Unders Burpee Air Squat Bar Muscle Up Hang Power Clean Wall Climb

Friday 12.29.17

Warm-Up 8 Min work of: 10 Air Squats 5 Burpees 5 Box Jumps 25 Double-Unders Strength Front...

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Thursday 12.28.17
Box Jump Bike Push Press Strict Press Jumping Squat Kipping Handstand Push-Up Strict Handstand Push-Up abmat-sit-up

Thursday 12.28.17

Warm-Up 2 Rounds of: 30 Ab mat Sit-Up 20 Jumping Squats 10 cal Assault Bike 5 Strict Press,...

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Wednesday 12.27.17
Run Knees-to-Elbows Push-Up Deadlift Walking Lunge

Wednesday 12.27.17

Warm-Up 5 rounds of: 20 seconds work, 10 seconds rest Deadlift, with empty bar Walking Lunge Push-Up Knees-to-Elbows 1...

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Tuesday 12.26.17
Sit-Up Wall Balls Back Squat Medicine Ball Clean Dumbbell Walking Lunge Dumbbell Hang Power Clean Jumping Lunges

Tuesday 12.26.17

Warm-Up 3 Rounds of: 5 Med Ball Cleans 20lb/14lb 7 Wall Balls 20lb/14lb 9 Dumbbell Hang Power...

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Monday 12.25.17
Box Jump Push Press Double-Unders Power Clean Deadlift

Monday 12.25.17

Warm-Up 3 Rounds of: 20 Double-Unders 5 Box Jumps 5 Power Cleans, with empty barbell 5 Push...

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Sunday 12.24.17
Run Sit-Up Wall Balls Hand Release Push-Up Hang Power Clean Bench Press Walking Lunges Bar Plank Hold

Sunday 12.24.17

Warm-Up 3 Rounds of: 16 Sit-Ups 8 Wall Balls 4 Hand-Release Push-Ups Strength -Deload- Bench...

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Saturday 12.23.17
Row Front Squat Push Press Push-Up Thrusters Overhead Squat Toes-to-Bar Squat Clean Deadlift Push Jerk Back Squat Air Squat Hang Power Clean Shoulder Press Sumo Deadlift High Pull Barbell

Saturday 12.23.17

Warm-Up 25 calories Row 20 Air Squats 15 Toes-to-Bar 10 Push-Ups 5 Front Squats, with empty...

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Friday 12.22.17
Row Bike Clean and Jerk Sit-Up Back Squat Dumbbell Snatches Strict Press Lunge

Friday 12.22.17

Warm-Up 2 min work, 4 Rounds: 6 Dumbbell Snatches 8 Lunges 10 Sit-Ups – If you finish...

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Thursday 12.21.17
Row Double-Unders Burpee Box Jump Wall Balls Deadlift Dips Walking Lunges Bar

Thursday 12.21.17

Warm-Up 3 Rounds of: Row 250m 4 Burpee Box Jump 4 Dips Strength -Deload- DeadLift 3 sets x...

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Wednesday 20.12.17
Box Jump Row Knees-to-Elbows Rope Climb Back Squat Strict Pull-Up Jumping Squat Plank Hold

Wednesday 20.12.17

Warm-Up 4 rounds of: 20 seconds Plank Hold 5 Strict Pull-Ups 5 Jumping Squats 5 Knees-to-Elbows Strength -Deload- Back...

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Tuesday 12.19.17
Row Run Push-Up Double-Unders Burpee Thrusters Power Clean Toes-to-Bar Deadlift Air Squat Wall Climb Ring Row

Tuesday 12.19.17

Warm-Up 50 Double-Unders (or 75 singles) 25 Air Squats 12 Power Clean, with empty barbell 6...

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Monday 12.18.17
Box Jump Push Press Sit-Up Kettlebell Swing Bench Press Sumo Deadlift High Pull Barbell

Monday 12.18.17

Warm-Up 20 seconds of work, 10 seconds of rest, 6 rounds: Sit-Up Box Jump Kettlebell Swing,...

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Sunday 12.17.17
Row Run Front Squat Burpee Power Clean GHD Sit-Up Strict Pull-Up Kipping Pull-Ups abmat-sit-up

Sunday 12.17.17

REST DAY, OR: Warm-Up 4 Rounds of: 200m Run 3 Kipping Pull-Ups 6 Front Squats, with empty bar Then, For...

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Saturday 12.16.17
Double-Unders Burpee Power Snatch Toes-to-Bar Air Squat Dumbbell Snatches Farmer Carry

Saturday 12.16.17

Warm-Up 3 rounds of: 20yd Farmer Carry KB, 53lb/35lb 5 Burpees 10 Air Squats Strength Power...

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Friday 12.15.17
Box Jump Deadlift Jumping Pull-Up Strict Press

Friday 12.15.17

Warm-Up 5 min of: 5 Box Jumps 5 Jumping Pull-Ups 5 Strict Press, with empty bar Strength Strict...

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Thursday 12.14.17
Row Run Thrusters Kettlebell Swing Wall Balls Hand Release Push-Up Back Squat Kipping Pull-Ups

Thursday 12.14.17

Warm-Up 3 Rounds of: 250m Row 8 Wall Balls 4 Hand Release Push-Ups Strength Back Squat 5 sets...

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Wednesday 12.13.17
Run Push-Up Power Clean Deadlift Air Squat Wall Climb Jumping Squat Kipping Pull-Ups

Wednesday 12.13.17

Warm-Up 2 Rounds of: Run 200m 2 Wall Climbs 10 Jumping Squats Then, 2 Rounds of: 5 Deadlifts 5...

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Tuesday 12.12.17
Row Bike Front Squat Burpee Kettlebell Swing Deadlift Squat Clean & Jerk

Tuesday 12.12.17

Warm-Up 3 Rounds of: 7 Kettlebell Swings 5 Burpees 14 calories Row/Assault Bike Strength Deadlift 5...

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Monday 12.11.17
Push Press Push-Up Double-Unders Chest-To-Bar Pull-Ups Bench Press Kipping Pull-Ups Knee Raises

Monday 12.11.17

Warm-Up 3 Rounds of: 20 Double-Unders (or 30 singles) 5 Push-Ups 5 Knee Raises Strength Bench...

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Sunday 12.10.17
Run Front Squat Knees-to-Elbows Kettlebell Swing Wall Balls Medicine Ball Clean Kipping Handstand Push-Up L-Sit

Sunday 12.10.17

REST DAY, OR: Warm-Up 5 Rounds of: 6 Wall Ball 6 Med Ball Cleans 15 seconds L-Sit Strength Front...

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Saturday 12.09.17
Row Push-Up Burpee Box Jump Power Clean Power Snatch Deadlift Hang Power Clean Ground-to-Overhead

Saturday 12.09.17

Warm-Up 3 Rounds of: Row 250m – Rest 30 seconds between sets Then, 3 rounds of: 4 DeadLift,...

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Friday 12.08.17
Box Jump Run Wall Balls Air Squat Ring Row Bench Dips Walking Lunges Bar Russian-Kettlebell-swing

Friday 12.08.17

Warm-Up 4 min work of: Run 100m 10 Air Squats 5 Bench Dips Strength Walking Lunge Barbell 4...

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Thursday 12.07.17
Run Push Press Push-Up Squat Clean Bench Press Medicine Ball Clean Strict Pull-Up Wall Climb

Thursday 12.07.17

Warm-Up 3 rounds of: 1 Wall Climb 3 Push-Up 5 Med Ball Clean 20lb/14lb Then, 200m Run Strength Bench...

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Wednesday 12.06.17
Burpee Kettlebell Swing Toes-to-Bar Wall Balls Hand Release Push-Up Back Squat Strict Press Knee Raises Sumo Deadlift High Pull Barbell

Wednesday 12.06.17

Warm-Up 5 min of: 7 Knee Raises 5 Wall Balls 3 Burpees Strength Back Squat 5 sets x 5 reps...

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Tuesday 12.05.17
Box Jump Row Power Clean Air Squat Shuttle Sprint

Tuesday 12.05.17

Warm-Up 3 Rounds of: Row 250m 10 Air Squats 3 Box Jumps Strength Power Clean 5 sets x 3 reps...

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Monday 12.04.17
Push-Up Double-Unders Thrusters Burpee Over The Bar Chest-To-Bar Pull-Ups Deadlift Ring Row Kipping Pull-Ups

Monday 12.04.17

Warm-Up 8 rounds of 20 seconds work, 10 seconds rest: Jump Rope (singles) Deadlift, with empty...

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Sunday 12.03.17
Box Jump Row Front Squat Burpee Wall Balls Air Squat Dips Walking Lunges Bar

Sunday 12.03.17

REST DAY, OR: Warm-Up 4 rounds of: 2 Burpee 4 Dips 6 Air Squat Then, 500m Row for time Strength Front...

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Saturday 12.02.17
Run Push Press Push-Up Power Clean Wall Balls Air Squat Bench Press

Saturday 12.02.17

Warm-Up 3 Rounds of: 200m Run 3 Power Clean, with empty bar 3 Push Press, with empty bar 8...

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Friday 12.01.17
Row Run Push-Up Burpee Sit-Up Strict Press Kipping Pull-Ups

Friday 12.01.17

Warm-Up 3 Rounds of: 300m Row 5 Push-Ups 7 Burpees Strength Strict Press 3 sets x 5 reps @...

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Thursday 11.30.17
Box Jump Power Snatch Back Squat Squat Snatch Air Squat Farmer Carry Knee Raises

Thursday 11.30.17

Warm-Up 5 min of work: 4 Knee Raises 8 Air Squats 4 Power Snatches, with empty bar Strength Back...

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Wednesday 11.29.17
Row Burpee Kettlebell Swing Wall Balls Hang Power Clean

Wednesday 11.29.17

Warm-Up 4 Rounds of: 9 Kettlebell Swings, 53lb/25lb 6 Burpee 3 Power Clean, with empty bar Strength Power...

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Tuesday 11.28.17
Row Run Rope Climb Push-Up Thrusters Kettlebell Swing Wall Balls Bench Press Dumbbell Snatches Strict Pull-Up Bench Dips Jumping Squat Lunge

Tuesday 11.28.17

Warm-Up 3 Rounds of: 250m Row 8 Lunges (body weight) Then, 3 Rounds of: 3 Bench Dips 3 Push-Up 6...

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Monday 11.27.17
Push Press Rope Climb Push-Up Double-Unders Burpee Power Clean Kettlebell Swing Toes-to-Bar Deadlift Hand Release Push-Up Air Squat Kipping Handstand Push-Up Kipping Pull-Ups Knee Raises Sumo Deadlift High Pull Barbell

Monday 11.27.17

Warm-Up 3 min of work: 2 Push-Up 4 Knee Raises 6 Air Squats 10 Double-Unders or 15 Singles Then, 3...

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Sunday 11.26.17
Box Jump Run Push-Up Double-Unders Power Clean Dumbbell Snatches Turkish Get Up Wall Climb

Sunday 11.26.17

REST DAY, OR: Warm-Up A) 4 rounds of: 100m Run – 30 seconds rest Then, B) 3 rounds of: 1...

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Saturday 11.25.17
Push-Up Burpee Sit-Up Back Squat Air Squat Kipping Pull-Ups Knee Raises Walking Lunges Bar

Saturday 11.25.17

Warm-Up 5 Rounds of: 2 Burpees 3 Knee Raises 4 Back Squats, with empty bar Strength Back Squat 5...

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Friday 11.24.17
Row Bike Front Squat Push-Up Burpee Over The Bar Kettlebell Swing Wall Balls Deadlift Bench Press

Friday 11.24.17

Warm-Up 7 min of: 100m Row or 10 calories Assault Bike 5 Push-Ups 10 Wall Balls, 20lb/14lb Strength Bench...

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Thursday 11.23.17
Box Jump Run Push-Up Double-Unders Power Snatch Air Squat Sprint Dumbbell Snatches Strict Pull-Up Jumping Pull-Up

Thursday 11.23.17

Warm-Up A) 3 Rounds of: 3 Jumping Pull-Ups 6 Air Squats 3 Push-Ups – 1 min rest B) 5...

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Wednesday 11.22.2017
Row Bike Burpee Deadlift Walking Lunge Dumbbell Thruster Jumping Squat

Wednesday 11.22.2017

Warm-Up A)4 Rounds, 30 seconds work, 15 seconds rest of: Row or Bike – 1 Min Rest B)...

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Tuesday 11.20.17
Burpee Power Clean Air Squat Strict Press DB-Sholders-to-Overhead

Tuesday 11.20.17

Warm-Up A) 3 Rounds of: 4 Power Cleans, with empty bar 2 Strict Press, with empty bar 10 Air...

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Monday 11.20.17
Row Front Squat Burpee Air Squat Strict Pull-Up Knee Raises Dumbbell Hang Power Clean

Monday 11.20.17

Warm-Up 4 Rounds, 20 seconds work, 10 seconds rest: Burpee Air Squat Knee Raises 1 round =...

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Sunday 11.19.17
Push-Up Double-Unders Kettlebell Swing Bench Press Walking Lunge Dumbbell Thruster Wall Climb

Sunday 11.19.17

REST DAY, OR: Warm-Up 3 Rounds of: Jump Rope, 25 Double-Unders or 50 Singles 1 Wall Walk 2...

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Saturday 11.18.17
Box Jump Row Run Bike Push-Up Burpee Power Snatch Wall Balls Wall Ball Shot

Saturday 11.18.17

Warm-Up 4 Min Work of: 3 Push-Ups 5 Wall Balls, 20lb / 14lb 10 calorie Row/Assault Bike –...

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Friday 11.17.17
Front Squat Thrusters Power Clean Chest-To-Bar Pull-Ups Deadlift Hand Release Push-Up Back Squat Air Squat Walking Lunge Bear Crawl Ring Row Kipping Pull-Ups Strict Handstand Push-Up

Friday 11.17.17

Warm-Up 3 Rounds of: Bear Crawl 30ft 6 Walking Lunges 9 Air Squats Then, 3 Min work of: 1 Deadlift 2...

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Thursday 11.16.17
Run Push-Up Dumbbell Snatches Broad Jump Wall Climb Strict Press Bench Dips Kipping Ring Dips

Thursday 11.16.17

Warm-Up 5 Rounds of: 1 Wall Walk 2 Push-Up 3 Broad Jump Strength Strict Press 3 sets x 5 reps...

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Wednesday 11.15.17
Box Jump Knees-to-Elbows Power Clean Overhead Squat Toes-to-Bar Sumo Deadlift High Pulls Air Squat Bar Facing Burpee Strict Pull-Up Sumo Deadlift High Pull Barbell

Wednesday 11.15.17

Warm-Up Work time = Rest time 5 Rounds: 100m Row Then, 5 min AMRAP of: 1 Strict Pull-Up 3 Knees-to-Elbows 5...

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Tuesday 11.14.17
Push-Up Double-Unders Back Squat Bench Press Duck Walk Jumping Squat Kipping Pull-Ups

Tuesday 11.14.17

Warm-Up 7 Rounds 20 seconds work, 10 seconds rest: Push-Ups Duck Walk Jumping Air Squat 1 round...

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Monday 11.13.17
Box Jump Double-Unders Deadlift Turkish Get Up Knee Raises Walking Lunges Bar

Monday 11.13.17

Warm-Up 4 Rounds of: 3 Box Jump 24”/20” 5 Deadlift, with empty bar 3 Knee Raises 20 Double-Unders...

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Sunday 11.12.17
Box Jump Run Power Snatch Overhead Squat Deadlift Jumping Squat Kipping Ring Dips

Sunday 11.12.17

REST DAY, OR: Warm-Up 3 Rounds of: 7 Jumping Squats 100m Run Then, 4 Min AMRAP: 3 Deadlift 4...

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Saturday 11.11.17
Row Run Front Squat Burpee Medicine Ball Clean Crab Crawl Man Maker

Saturday 11.11.17

Warm-Up 7 min AMRAP: 10 Medicine Ball Cleans 20#/14# 10 meter Crab Walk 5 Burpees 5 Front Squat,...

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Friday 11.10.17
Row Front Squat Push-Up Power Clean Clean and Jerk Farmer Carry Strict Press

Friday 11.10.17

Warm-Up 3 Rounds of: 300m Row 5 Push-Ups 5 Power Clean, with empty bar 5 Front Squat, with...

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Thursday 11.09.17
Box Jump Run Double-Unders Overhead Squat Deadlift Air Squat Handstand

Thursday 11.09.17

Warm-Up 2 min Jump Rope (Singles or Doubles) 1 min Deadlift, with empty bar 2 min Jump Rope...

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Wednesday 11.08.17
Knees-to-Elbows Push-Up Power Clean Toes-to-Bar Wall Balls Wall Climb

Wednesday 11.08.17

Warm-Up 5 rounds of: 1 Wall Walk 2 Push-Ups 3 Knees-to-Elbows Then, 5 min EMOM: 8 Wall Balls,...

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Tuesday 11.07.2017
Row Run Burpee Back Squat Air Squat Strict Pull-Up Kipping Handstand Push-Up Seated DB Press

Tuesday 11.07.2017

Warm-Up 30 seconds work 30 seconds rest for 8 rounds: Row Air Squat Then: 400m Run Strength Back...

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Monday 11.06.17
Run Push-Up Double-Unders Thrusters Sit-Up Air Squat Bench Press Walking Lunge

Monday 11.06.17

Warm-Up 2 min Jump Rope (Singles or Doubles) Then, 4min AMRAP: 3 Push-Ups 10 Walking Lunge...

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Sunday 11.05.17
Box Jump Push Press Push-Up Double-Unders Overhead Squat Sit-Up Kettlebell Swing Toes-to-Bar Wall Balls Deadlift Ground-to-Overhead

Sunday 11.05.17

REST DAY, OR: Warm-Up 3 Rounds of: 5 Push-Up 5 Ground to Overhead, with empty bar 5 Overhead...

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Saturday 11.04.17
Bike Front Squat Air Squat Farmer Carry Dumbbell Walking Lunge Dumbbell Hang Power Clean

Saturday 11.04.17

Warm-Up 3 Rounds of: 20m Farmer Carry 20 seconds Assault Bike Sprint 20 Air Squat Strength Front...

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Friday 11.03.17
Burpee Over The Bar Chest-To-Bar Pull-Ups Wall Balls Deadlift Air Squat Strict Press Kipping Handstand Push-Up Kipping Ring Dips

Friday 11.03.17

Warm-Up 6 Rounds of: 15 seconds work, 15 seconds rest: Kipping Handstand Push-Up Strict Press Air...

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Thursday 11.02.17
Box Jump Row Run Bike Power Clean Sit-Up Wall Balls Hand Release Push-Up Dumbbell Snatches Turkish Get Up

Thursday 11.02.17

Warm-Up 7 Min AMRAP: 100m Row 6 Barbell Power Clean 5 Sit-Ups Strength Power Clean (Deload) 5...

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Wednesday 11.01.17
Row Run Knees-to-Elbows Double-Unders Deadlift Air Squat Wall Climb dumbbell-front-rack-walking-lunge

Wednesday 11.01.17

Warm-Up 5 Rounds of: 6 calorie Row 6 Air Squat 9 Knees-to-Elbow Strength Deadlift 4 sets x...

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Tuesday 10.31.17
Box Jump Power Snatch Overhead Squat Kettlebell Swing Wall Balls Deadlift Bench Press

Tuesday 10.31.17

Warm-Up 3 Min AMRAP: 3 Deadlift 5 Power Snatch 7 Overhead Squat – 2 min rest between...

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Monday 10.30.17
Push-Up Double-Unders Burpee Power Clean Toes-to-Bar Back Squat Air Squat Strict Pull-Up Strict Press

Monday 10.30.17

Warm-Up 30 seconds work, 30 seconds rest for 3 Rounds: Double-Unders Push Ups Air Squats –...

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Sunday 10.29.17
Box Jump Push-Up Kettlebell Swing Toes-to-Bar Wall Balls Deadlift Push Jerk Air Squat Hang Power Clean

Sunday 10.29.17

Rest day, or: Warm-Up 6 Rounds, 20 seconds work, 10 seconds rest: Toes-to-Bar Air Squat Push-Up Then: 4...

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Saturday 10.28.17
Row Burpee Chest-To-Bar Pull-Ups Snatch Jog Bar Facing Burpee Ring Row Kipping Handstand Push-Up Kipping Pull-Ups

Saturday 10.28.17

Warm-Up 4 rounds of: Calorie Row, 15 / 12 7 Bar Facing Burpee Strength Snatch Establish a Heavy...

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Friday 10.27.17
Knees-to-Elbows Power Clean Sit-Up Kettlebell Swing Hand Release Push-Up Back Squat Strict Press Jumping Squat Lunge

Friday 10.27.17

Warm-Up 2 minutes work, 1 min rest for 3 Rounds: 10 Kettlebell Swings 10 Sit-Ups 10 Lunges 10...

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Thursday 10.26.17
Box Jump Run Front Squat Burpee Thrusters Sit-Up Wall Balls Air Squat

Thursday 10.26.17

Warm-Up 3 Rounds of: 12 Si-Ups 10 Air Squats 8 Thrusters, with empty bar Run 100m Strength Front...

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Wednesday 10.25.17
Run Push-Up Power Clean Sit-Up Air Squat Bench Press Strict Pull-Up

Wednesday 10.25.17

Warm-Up 3 Rounds of: Run 100m 5 Push-Ups 10 Air Squats 5 Power Cleans, with empty bar Strength Bench...

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Tuesday 10.24.17
Box Jump Run Burpee Kettlebell Swing Toes-to-Bar Hand Release Push-Up Back Squat Wall Climb Handstand Hold

Tuesday 10.24.17

Warm-Up 3 Rounds of: 1 Wall Climb 3 Toes-to-Bar 5 Burpees Then: 8 Rounds, 15 seconds work,...

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Monday 10.23.17
Box Jump Row Overhead Squat Deadlift Walking Lunge Bench Dips Strict Ring Dips

Monday 10.23.17

Warm-Up 2 Rounds of: Row 10 Calories 5 Barbell Overhead Squats 5 Walking Lunges 2 Box Jumps Strength Deadlift 10...

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Sunday 10.22.17
Run Push-Up Double-Unders Power Clean Snatch Wall Balls Air Squat Walking Lunges Bar

Sunday 10.22.17

REST DAY, OR: Warm-Up 2 Rounds of: 1 minute Double-Unders 1 minute Air Squats 1 minute Push-Up Strength Snatch Establish...

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Saturday 10.21.17
Run Front Squat Push-Up Toes-to-Bar Dumbbell Hang Squat Clean Kipping Handstand Push-Up Kipping Pull-Ups Seated DB Press

Saturday 10.21.17

Warm-Up 3 Rounds of: Run 200m 5 Kipping Pull-Ups 5 Push-Ups 5 Barbell Front Squats (with empty...

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Friday 10.20.17
Row Burpee Thrusters Toes-to-Bar Back Squat Air Squat Burpee Pull-Up Wall Climb Kipping Pull-Ups

Friday 10.20.17

Warm-Up 7 min AMRAP: Row 150m 3 Wall Climbs 6 Toes-to-Bar 9 Air Squats Strength Back Squat 3...

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Thursday 10.19.17
Front Squat Knees-to-Elbows Power Clean Deadlift Jerk Strict Press Kipping Pull-Ups Sumo Deadlift High Pull Barbell

Thursday 10.19.17

Warm-Up 3 rounds, with a PVC: 10 Deadlifts 10 Strict Press 10 Front Squats Then, 15 seconds...

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Wednesday 10.18.17
Box Jump Row Push-Up Double-Unders Thrusters Power Clean Wall Balls Air Squat Dumbbell Snatches Dumbbell Walking Lunge Strict Press

Wednesday 10.18.17

Warm-Up 1 min work, 30 seconds rest for 3 rounds: Row Then 4 rounds of: 3 Push-Ups 5 Air Squats 7...

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Tuesday 10.17.17
Run Double-Unders Overhead Squat Kettlebell Swing Deadlift Bear Crawl Jumping Squat

Tuesday 10.17.17

Warm-Up 3 Rounds of: 20 Double-Unders 15m Bear Crawl 10 Jumping Squats 5 Kettlebell Swings...

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Monday 10.16.17
Push-Up Burpee Toes-to-Bar Wall Balls Bench Press Walking Lunge Strict Pull-Up dumbbell-snatch

Monday 10.16.17

Warm-Up 20 seconds work, 10 seconds rest: Move down the list until you reach the last movement,...

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Sunday 10.15.17
Hang Squat Clean Deadlift Bear Crawl Strict Handstand Push-Up

Sunday 10.15.17

REST DAY, OR: Strength Hang Squat Clean Work up to 70-75% of your 1 Rep Max Hang Squat Clean 8...

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Saturday 10.14.17
Box Jump Push Press Kettlebell Swing Snatch

Saturday 10.14.17

Strength Snatch Establish a Heavy Single: Heavy singles are generally 90-95% of an athletes...

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Friday 10.13.17
Run Push-Up Power Clean Sit-Up Air Squat Farmer Carry

Friday 10.13.17

Strength Power Clean 5 x 3 @ 60% of Heave Single (or – 5lbs previous week) – Rest...

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Thursday 10.12.17
Ground-to-Overhead Strict Pull-Up Ring Row burpee-to-plate

Thursday 10.12.17

Strength Ground-to-Overhead Establish a Heavy Single: Heavy singles are generally 90-95% of...

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Wednesday 10.11.17
Box Jump Row Deadlift Strict Pull-Up

Wednesday 10.11.17

Strength Deadlift 5 x 5 @ 70% of 1 Rep Max (or +5lbs previous week) – Rest 2 min between...

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Tuesday 10.10.17
Squat Clean Back Squat Bench Dips Kipping Ring Dips

Tuesday 10.10.17

Strength Back Squat 3 x 5 @ 60% of 1 Rep Max (or +5lbs previous week) – Rest 2 min between...

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Monday 10.09.17
Run Bench Press Strict Press Lunge

Monday 10.09.17

Strength Bench Press 3 x 5 @ 60% of 1 RM (or +2.5 lbs previous week) Strict Press 3 x 5 @ 70%...

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Sunday 10.08.17
Row Run Push-Up Double-Unders Wall Balls Strict Handstand Push-Up Sumo Deadlift High Pull Barbell

Sunday 10.08.17

REST DAY, OR: Strength Sumo Deadlift Highpull Barbell A) 3 x 5 @ 105lbs/65lbs B) 3 x 3 @125lbs/75lbs C)...

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Saturday 10.07.17
Bike Burpee Power Snatch Overhead Squat Kettlebell Swing Toes-to-Bar Strict Pull-Up

Saturday 10.07.17

Strength Establish a Heavy Single Overhead Squat * Heavy singles are generally 90-95% of an...

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Friday 10.06.17
Bike Power Clean Walking Lunges Bar

Friday 10.06.17

Strength Power Clean Establish a Heavy Single: Heavy singles are generally 90-95% of an athletes...

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Thursday 10.05.17
Front Squat Knees-to-Elbows Burpee Chest-To-Bar Pull-Ups Wall Balls Knee Raises

Thursday 10.05.17

Strength Front Squat Establish a 1 Rep Max – Do 3-4 warmup sets to activate your Central...

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Wednesday 10.04.17
Power Clean Box Jump Over Bench Press Strict Pull-Up

Wednesday 10.04.17

Strength Bench Press 3 x 5 @ 60 % of 1RM (or +2.5 lbs previous week) Strict Pull-Up 3 x Max...

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Tuesday 10.03.17
Row Toes-to-Bar Deadlift Kettlebell Windmill Plank Hold

Tuesday 10.03.17

Strength Deadlift 4 x 6 @ 70% of 1 RM (or +5 lbs previous week) – Rest 2 min between...

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Monday 10.02.17
Bike Toes-to-Bar Back Squat Handstand Walk Strict Press

Monday 10.02.17

Strength Back Squat 3 x 5 @ 60% of 1RM (or +5 lbs previous week) – Rest 2 min between...

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Sunday 10.01.17
Box Jump Row Bike Kettlebell Swing Back Squat Floor Press Kipping Ring Dips

Sunday 10.01.17

REST DAY, OR: Strength 5 x 5 Floor Press @ body weight 5 x 10 KettleBell Swing @ 72lbs/35lbs –...

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Saturday 09.30.17
Wall Balls Bench Press Farmer Carry

Saturday 09.30.17

Workout 30 min AMRAP: 15 Bench Press, 115#/75# 15 Wall Balls, 20#/14# 100ft Farmer Carry Workout...

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Friday 09.28.17
Box Jump Run Power Clean Air Squat

Friday 09.28.17

Strength Power Clean Establish a Heavy Single: Heavy singles are generally 90-95% of an athlete’s...

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Thursday 09.28.17
Push Press Double-Unders Burpee Deadlift Strict Pull-Up Ring Row

Thursday 09.28.17

Strength Deadlift 3 x 8 @ 70% of Heavy Single (or +5lbs previous week) – 2 min between...

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Wednesday 09.27.17
Ground-to-Overhead Dumbbell Thruster

Wednesday 09.27.17

Strength Ground to Overhead Establish a Heavy Single: Heavy singles are generally 90-95% of...

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Tuesday 09.26.17
Deadlift Back Squat Strict Press Front Rack Kettlebell Walking Lunge

Tuesday 09.26.17

Strength Back Squat 3 x 5 @ 60% of 1RM (or +5lbs previous week) – Rest 2 min between...

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Monday 09.25.17
Run Knees-to-Elbows Burpee Bench Press Medicine Ball Clean

Monday 09.25.17

Strength Bench Press 3 x 5 @ 60% of 1 RM (or +2.5lbs previous week) Strength Tip: If following the...

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Sunday 09.24.17
Box Jump Burpee Deadlift Dumbbell Snatches Dips

Sunday 09.24.17

REST DAY, OR: Strength Dumbbell Snatch 5 x 8 @ 50#/40# Dips 5 x 4 @bodyweight – Rest...

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Saturday 09.23.17
Burpee Thrusters Kipping Pull-Ups Sumo Deadlift High Pull Barbell

Saturday 09.23.17

Strength Sumo Deadlift High Pull Barbell 3 x 5 @ 95#/55# 3 x 3 @115#/70# 3 x 1 @135#/85# -Rest...

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Friday 09.22.17
Bike Push-Up Clean and Jerk Bench Press Farmer Carry

Friday 09.22.17

Strength Bench Press Establish a 1 Rep Max 3 x 5 @ 60% of 1 RM Farmer Carry, 53/35, 8 sets: 30...

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Thursday 09.21.17
Box Jump Rope Climb Power Snatch Back Squat

Thursday 09.21.17

Strength 5 x 10 Back Squat @ 50% 1 RM 5 x 5 Box Jump, 24”/20” – Rest 1 min between sets *...

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Wednesday 09.20.17
Dumbbell Walking Lunge Strict Pull-Up Strict Press Dumbbell Hang Power Clean

Wednesday 09.20.17

Strength Strict Press Establish a heavy single 3 x 5 @ 70% of heavy single – Rest 90...

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Tuesday 09.19.17
Front Squat Deadlift Kipping Pull-Ups

Tuesday 09.19.17

Strength Deadlift Establish a heavy single 3 x 10 @ 70% of heavy single – 2 min rest...

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Monday 09.18.17
Row Bike Burpee Back Squat

Monday 09.18.17

Strength Back Squat Establish 1 RM 3×5 @ 70% of 1 RM – Rest 2 min between sets Strength...

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Sunday 09.17.17

Sunday 09.17.17

REST DAY

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Saturday 09.16.17
Box Jump Double-Unders Wall Balls Kipping Pull-Ups

Saturday 09.16.17

Rest day, or: 3 rounds for time: 10 Box Jumps 24/20 10 Kipping Pull-Ups 10 Wall Balls 20/14 10...

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Friday 09.15.17
Row

Friday 09.15.17

Rowing Intervals: 5 x 500 m Row – 1:30-2:00 rest between rounds * Moderate/uncomfortable...

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Thursday 09.14.17
Bike Hand Release Push-Up Kipping Pull-Ups

Thursday 09.14.17

10 min AMRAP: 10 Calorie Bike 10 Hand Release Push-Ups 10 Pull-Ups * Scale as needed Workout...

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Wednesday 09.13.17
Run Back Squat

Wednesday 09.13.17

For Time: 20 Back Squats 1 mile run 20 Back Squats Barbell: reference 155#/105# when choosing...

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Tuesday 09.12.17
Knees-to-Elbows Push-Up Wall Balls Air Squat Kipping Pull-Ups Kipping Ring Dips

Tuesday 09.12.17

4 Rounds of “Cindy”: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then 2 Rounds of: 15 Knees-to-Elbows 10...

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Monday 09.11.17
Row Thrusters Bar Facing Burpee Ball Slam

Monday 09.11.17

7 Minute EMOM (Every Minute On a Minute): 7 Thrusters 135/95 – Rest 2 minutes 8 Minute...

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Sunday 09.10.17
Box Jump Wall Balls Deadlift

Sunday 09.10.17

3 Rounds For Time: 20 Wall Balls, 20#/14# 15 Box Jumps, 24”/20” 10 Deadlift, 225#/155# (scale...

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Saturday 09.09.17
Bike

Saturday 09.09.17

10 Rounds of: :20 max effort Bike :40 recovery pace Workout Tip: High intensity bike workout...

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Friday 09.08.17
Double-Unders Overhead Squat

Friday 09.08.17

50-40-30-20-10 Double-Unders Overhead Squats, 55/35

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Thursday 09.07.17
Box Jump Run Power Clean Toes-to-Bar

Thursday 09.07.17

20min AMRAP: 200 Run 15 Toes-to-Bar 12 Box Jumps 24/20 9 Power Cleans 135/95

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Caroline
Run Snatch Ground-to-Overhead

Caroline

Strength 5×2 Snatch @ 70% of 1RM WOD 3 rounds for time: 10 Ground-to-Overhead 95/65 400m...

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Miami
Front Squat Push Press Sit-Up Deadlift Air Squat

Miami

Strength Deadlift 2 x 6 @ 65% 2 x 5 @ 70% 2 x 4 @ 75% WOD 16 min AMRAP: 20 Sit-Ups 10 Push...

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Mai Tai
Burpee Back Squat Kipping Pull-Ups

Mai Tai

Strength Back Squat 4 x 3 @ 80% of 1 RM WOD 20 min AMRAP: 20 Kipping Pull-Ups 20 Burpees

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Mist
Thrusters Sit-Up Deadlift Bench Press

Mist

Strength 5×5 Bench Press @ 80% of 1 RM WOD 10 rounds for time: 5 Thrusters, 135/95 15 Sit-Ups 5...

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René
Burpee Overhead Squat Kipping Pull-Ups

René

Strength Overhead Squats 2 x 6 60% 2 x 5 65% 2 x 4 70% 2 x 3 75% WOD 7 rounds for time: Run...

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Bryan
Box Jump Double-Unders Power Clean Split Jerk Clean and Jerk Kettlebell Swing Squat Clean Push Jerk

Bryan

Strength 5×5 Clean & Jerks, moving up from 60% of 1RM to 80% of 1RM WOD 10 minutes...

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Marshmallow
Front Squat Wall Balls Push Jerk

Marshmallow

Strength 5×3 Push Jerk @ 75% of 1RM WOD 5 rounds for time:: 4 Wall Balls 20/14 10 Front Squats,...

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Happy End
Burpee Deadlift Bar Muscle Up Kipping Ring Dips Lunge

Happy End

Strength Deadlift 2 x 6 @ 65% of 1RM 2 x 5 @ 70% of 1RM 2 x 4 @ 75% of 1RM WOD Do in any order...

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Just Because
Burpee Snatch Hang Power Clean Kipping Pull-Ups

Just Because

Strength 5×2 Snatch @ 70% of 1RM WOD 3 round for time: 10 Hang Power Cleans, 135/95 20...

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The Dragon and the Wolf
Run Sprint

The Dragon and the Wolf

6 rounds of: 200m Easy Pace Run 100m Sprint – Increase easy pace runs by 200m each r...

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Dallas
Run Double-Unders Burpee Power Snatch Kipping Pull-Ups

Dallas

Strength Every 2 Minutes for 18 minutes complete: 2 Power Snatches – Add weight each increment...

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Jenny
Run Overhead Squat Back Squat

Jenny

Strength Overhead Squats 2 x 6 60% 2 x 5 65% 2 x 4 70% 2 x 3 75% WOD 20 min AMRAP: 20 Overhead...

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Vesuvius
Front Squat Air Squat Hang Power Clean

Vesuvius

Strength Front Squat 3 x 4 @ 75%
 of 1 RM 3 x 3 @ 80% of 1 RM 2 x 3 @ 85%
 of 1 RM 3 x 2 @...

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Ride the Wind
Bike Burpee Deadlift Back Squat

Ride the Wind

Strength Back Squat 4 x 3 @ 80% of 1 RM WOD 5 Rounds for time: 400m Bike 5 Deadlifts, 185/115 10...

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Wendy
Toes-to-Bar Bear Crawl L-Sit

Wendy

Strength 5 L-Sits, max hold WOD 5 rounds for time: 50ft Bear Crawl 15 Toes-to-Bar

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Tartufo
Push Press Double-Unders Deadlift Lunge

Tartufo

Strength Deadlift 2 x 6 @ 65% of 1RM 2 x 5 @ 70% of 1RM 2 x 4 @ 75% of 1RM WOD 10 min AMRAP: 6...

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Beyond the Wall
Row Run Bike Swim

Beyond the Wall

For distance: 45 min Run/Row/Bike/Swim

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Jackie
Row Run Thrusters Push Jerk Kipping Pull-Ups

Jackie

Strength 5×3 Push Jerk @75% of 1RM WOD 1,000 Meter Row 50 Thrusters, 45 lbs 30 Kipping Pull-Ups *Run...

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Absinthe
Run Kettlebell Swing Bench Press

Absinthe

Strength 5×5 Bench Press @ 80% of 1 RM WOD 5 rounds for time: 15 Kettlebell Swings 53/35 400m...

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Kate
Front Squat Wall Balls

Kate

Strength In 15 minutes: Every 90 seconds complete 3 Front Squats – Add weight each increment...

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Catfish
Run Front Squat Burpee Deadlift

Catfish

Strength 3×5 Deadlift, heaviest possible WOD 20 min AMRAP: 400m Run 20 Burpees 15 Front Squats,...

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Costa Rica
Push Press Toes-to-Bar GHD Sit-Up Kipping Pull-Ups Lunge

Costa Rica

Strength 5×5 Push Press @ 80% of 1 RM WOD 8 rounds each movement, 20 seconds work, 10 seconds...

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Laura
Front Squat Power Clean Wall Balls

Laura

Strength Front Squat 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM WOD 2 rounds for time: 10...

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Eastwatch
Run

Eastwatch

3.5 mile run

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Evolution
Double-Unders Burpee Toes-to-Bar Air Squat Man Maker

Evolution

Strength 30 Man Makers, as heavy as possible WOD 3 rounds for time: 50 Air Squats 25 Toes-to-Bar 50...

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Sheldon
Box Jump Double-Unders Kettlebell Swing Push Jerk

Sheldon

Strength 5×3 Push Jerk @ 75-85% of 1RM WOD 15 Minutes AMRAP of: 15 Double-Unders 10 Kettlebell...

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Wilmot
Toes-to-Bar Air Squat Kipping Ring Dips

Wilmot

Strength 10 Minute EMOM (Every Minute On a Minute): 7 Toes-to-Bar WOD 6 rounds for time: 50...

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Breakthrough
Row Bike Front Squat Power Clean Kipping Pull-Ups

Breakthrough

Strength Front Squat 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM WOD 3 rounds for time: 400m Row 10...

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Zucchini
Burpee Power Snatch Toes-to-Bar Farmer Carry

Zucchini

Strength Every 2 Minutes for 18 minutes complete: 2 Power Snatches – Add weight each increment...

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The Spoils of War
Push-Up Power Clean Wall Balls Push Jerk

The Spoils of War

Strength 3-3-3-2-2-2-1-1-1 Push Jerk @ 85% of 1RM WOD For time: 50 Wall Balls 20/14 50 Push-Ups 50...

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Wiggle
Front Squat Toes-to-Bar Snatch

Wiggle

Strength 2-2-2-2-2 Snatch @ 70% of 1RM WOD For time: 21-15-9 Toes-to-Bar Front Squats, 115...

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Hangover
Double-Unders Overhead Squat Sit-Up Kettlebell Swing Wall Balls

Hangover

Strength Overhead Squats 2 x 6 60% 2 x 5 65% 2 x 4 70% 2 x 3 75% WOD 2 rounds for time: 40...

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Mystique
Front Squat Thrusters

Mystique

Strength In 15 minutes: Every 90 seconds complete 3 Front Squats – Add weight each increment...

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Bran
Push Press Double-Unders Deadlift

Bran

Strength Deadlift 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3 @ 85% 2 x 2 @ 90% WOD 10 min AMRAP : 10 Push...

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Watermelon
Double-Unders Burpee Back Squat Air Squat Handstand

Watermelon

Strength Back Squat 4 x 3 @ 80% WOD 3 rounds for time: 30 Air Squat 50 Double-Unders 30 Burpees 30sec...

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Campfire
Air Squat Bench Press Ring Dip Kipping Ring Dips L-Sit

Campfire

Strength 5×5 Bench Press @ 80% of 1RM WOD 3 rounds for time: 25 Kipping Ring Dips 75 Air Squats 25...

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Yarrow
Row Run Bike Burpee Thrusters

Yarrow

Strength 3-3-2-2-1-1 Thrusters, climbing in weight WOD For time: 1000m Row 50 Thrusters, 45...

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The Queen’s Justice
Row Run Bike

The Queen’s Justice

Pick 2 movements: Run, Bike, Row, Swim, Skiing or any other cardio you enjoy – alternate 5min...

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Lift It Up
Deadlift Push Jerk Back Squat Hang Power Clean

Lift It Up

Strength 4×4 Back Squat @80% of 1RM WOD 5 rounds for time: 10 Hang Power Cleans, 155/105 10...

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Max
Run Push Press Burpee Kipping Pull-Ups

Max

Strength 5×5 Push Press @ 80% of 1 RM WOD 10 rounds for time: 400m Run 10 Kipping Pull-Ups 400m...

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Jaguar
Deadlift Air Squat Bar Muscle Up Hang Power Clean

Jaguar

Strength Deadlift 2 x 6 @ 65% 2 x 5 @ 70% 2 x 4 @ 75% WOD For time: 25 Air Squats 10 Bar Muscle...

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Mary
Pistol Strict Pull-Up Kipping Handstand Push-Up Kipping Pull-Ups

Mary

Strength Pull-Up EMOM Every Minute for 12 Minutes complete: 10 Strict Pull-Ups WOD 20 min AMRAP: 5...

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Amleia
Front Squat Deadlift Kipping Pull-Ups

Amleia

Strength Front Squat 2×8 @65% of 1RM 2×5 @70% of 1RM 2×4 @75% of 1RM WOD 15...

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Stormborn
Push-Up Double-Unders Burpee Box Jump Burpee

Stormborn

Strength 5×1 Snatches @ 85% of 1RM 5×1 Power Cleans @ 85% of 1RM WOD 10 rounds for...

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Vanilla Ice Cream
Row Bike

Vanilla Ice Cream

60 min: Run/Row/Bike, or any cardio exercise you enjoy!

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Pied Piper
Run Front Squat Burpee Bear Crawl

Pied Piper

Strength 4×3 Front Squat @ 90% of 1RM WOD 20 min AMRAP: 20 Burpees 400m Run 20 feet Bear C...

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Daenerys
Row Kettlebell Swing Push Jerk Kipping Pull-Ups

Daenerys

Strength 5X3 Push Jerk @ 75-85% of 1RM WOD 15 Min AMRAP: 15 Strict Pull-Ups 15 Kettlebell Swings...

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Elementary
Front Squat Clean Kipping Ring Dips

Elementary

Strength Front Squat 3 x 3 @ 80%
 of 1 RM 2 x 3 @ 85%
 of 1 RM 3 x 2 @ 90% of 1 RM WOD 4 Rounds...

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Daiquiri
Run Push-Up Burpee Back Squat

Daiquiri

Strength 4×5 Back Squat @ 75% of 1RM WOD For time: 100 Push-Ups 800m Run 25 Burpees 75 Push-Ups 1200m...

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Modena
Toes-to-Bar Snatch Deadlift

Modena

Strength Every 2 minutes for 20 minutes complete: 2 Snatches – Add weight each increment of...

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Maupin
Run Push-Up Sit-Up Air Squat Bench Press

Maupin

Strength 5×5 Bench Press @ 80% of 1 RM WOD 4 rounds for time: Run 800 meters 49 Push-Ups 49...

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Dragonstone
Box Jump Double-Unders Toes-to-Bar Wall Balls Push Jerk Kipping Pull-Ups

Dragonstone

Strength 5×3 Push Jerk @ 75% of 1RM WOD For time: 40 Box Jumps 24/20 30 Kipping Pull-Ups 40...

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Atlantic
Box Jump Burpee Thrusters Deadlift Air Squat

Atlantic

Strength Deadlift 2 x 6 @ 65% 2 x 5 @ 70% 2 x 4 @ 75% WOD 21-15-9 Air Squats Thrusters, 95/65 Burpees Box...

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Dork
Box Jump Front Squat Toes-to-Bar Push Jerk Kipping Pull-Ups

Dork

Strength In 15 minutes: Every 90 seconds complete 3 Front Squats – Add weight each increment...

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Westeros
Run Thrusters Bench Dips L-Sit

Westeros

Strength 5 L-Sits, max hold WOD 3 rounds for time: 800 Meter Run 12 Thrusters 95/65 16 Bench...

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Pecan Pie
Sit-Up Back Squat Air Squat Kipping Ring Dips

Pecan Pie

Strength 3×5 Back Squat @75% of 1RM WOD 20min AMRAP: 5 Sit-Ups 5 Kipping Ring Dips 5 Air S...

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Barcelona
Run Double-Unders Burpee Kettlebell Swing

Barcelona

Strength 50 Burpees for time WOD 4 Rounds for Time 800m Run 12 Burpees 10 Kettlebell Swings...

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Fabulous
Burpee Sit-Up Kipping Handstand Push-Up

Fabulous

Strength EMOM (every minute on the minute) for 12 min: 5 Sit-Ups 3 Burpees WOD 10 Min AMRAP: 2...

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Riverport
Run Air Squat

Riverport

For time: 400m Run 10 Air Squats 600m Run 15 Air Squats

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Foxtrot
Double-Unders Burpee Deadlift Bar Facing Burpee

Foxtrot

Strength 50 Double-Unders for time WOD 3 Rounds for time: 10 Deadlifts, 275/185 10 Bar Facing...

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Sundae
Run Overhead Squat Kettlebell Swing Wall Balls Goblet Squat

Sundae

Strength 10×1 Overhead Squat @85% -10 second pause in the bottom WOD 10 min AMRAP: 10...

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Craig
Run Thrusters Kipping Pull-Ups

Craig

Strength 5×3 Kipping Pull-Ups WOD For time: 1 mile Run 30 Thrusters, 95/65 30 Kipping Pull-Ups 1...

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Workaholic
Box Jump Front Squat Sit-Up Hand Release Push-Up Air Squat

Workaholic

Strength 12 min EMOM (Every Minute On A Minute): Minute 1: 15 Box Jumps (24, 20) Minute 2:...

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Independence
Row Burpee Box Jump Thrusters Power Clean

Independence

Strength 3-3-3-3-3 Power Cleans, climbing in weight WOD For time: 21-15-9 Burpee Box Jumps...

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Yeti
Run Bar Muscle Up Bench Press Kipping Pull-Ups

Yeti

Strength Bench Press 8 @ 45% of 1RM 7 @ 50% of 1RM 6 @ 55% of 1RM 5 @ 60% of 1RM WOD For time: 25...

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Zootopia
Walking Lunge Bear Crawl Crab Crawl

Zootopia

Fot time: 20 feet Crab Crawl 20 feet Bear Crawl 20 feet Walking Lunge

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Hi July
Front Squat Kipping Ring Dips

Hi July

Strength Front Squat 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM WOD 8 rounds for time: 5...

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King Kong
Squat Clean Deadlift Hand Release Push-Up Muscle Up Kipping Handstand Push-Up

King Kong

Strength Hand Release Push-Ups – 5 sets, max effort WOD 3 rounds for time: 1 Deadlift (455...

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No Compromise
Row Bike Toes-to-Bar Push Jerk Kipping Handstand Push-Up

No Compromise

Strength 5×5 Kipping Handstand Push-Ups WOD 3 rounds for time: 15 Push Jerks, 135/95 15 Toes-to-Bar 500m...

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Blueberry
Double-Unders Push Jerk Kipping Handstand Push-Up Kipping Pull-Ups

Blueberry

Strength 10 Minute EMOM (Every Minute On A Minute): 5-10 Kipping Handstand Push-Ups WOD 10...

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Drop Dead
Run Power Snatch Push Jerk Air Squat Hang Power Clean

Drop Dead

Strength 5×3 Push Jerk, 75-85% of 1RM WOD 10 min AMRAP: 10 Power Snatch 75/55 10 Air Squats 10...

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Rocky Road
Double-Unders Burpee Kipping Handstand Push-Up

Rocky Road

Strength For time: 50 Burpees WOD 5 Rounds For Time: 33 Double-Unders 22 Burpees 11 Kipping...

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Sailor
Row Run Bike

Sailor

12 Minutes Time Cap: 2000m Row *Bike/Run if no rower

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Catfish
Front Squat Push Press Hang Squat Snatch Double-Unders

Catfish

Strength Every 2 Minutes for 18 Minutes complete: 1 Hang Squat Snatch WOD 16 min AMRAP: 50...

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Pink
Wall Balls Back Squat Kipping Pull-Ups

Pink

Strength 4×4 Back Squat @80% of 1RM WOD For time: 50 Kipping Pull-Ups 100 Wall Balls -break...

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Shooting Star
Row Run Bike Kettlebell Swing Toes-to-Bar Strict Pull-Up

Shooting Star

Strength For Time: 50 Toes-to-Bar WOD 12 Min AMRAP: 12 Strict Pull-Ups 350m Row 16 Kettlebell...

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Schmalls
Run Front Squat Burpee Kettlebell Swing Pistol Kipping Handstand Push-Up Kipping Pull-Ups

Schmalls

Strength In 15 minutes: Every 90 seconds complete 3 Front Squats – Add weight each increment...

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Ice Cream Soda
Box Jump Run Push Jerk

Ice Cream Soda

Strength 5×3 Push Jerk @ 75-85% of 1RM WOD 5 rounds for time: 400M Run 15 Box Jumps, ...

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T-Rex
Push-Up Double-Unders Toes-to-Bar Kipping Handstand Push-Up Kipping Ring Dips

T-Rex

Strength 50 Double-Unders for time WOD Do in any order for time: 30 Kipping Ring Dips 30 Strict...

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Wasabi
Row Run Bike Kettlebell Swing

Wasabi

3 Rounds For Reps, 3 minutes each round: 30 Seconds Bike/Row/Run AMRAP Kettlebell Swings 53/35 –...

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Juggler
Front Squat Wall Balls Kipping Ring Dips

Juggler

Strength 4×3 Front Squat @90% of 1RM WOD 3 rounds for time:: 3 Wall Balls 20/14 10 Kipping...

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Timewise
Box Jump Double-Unders Burpee Sit-Up Deadlift

Timewise

Strength 3×5 Deadlift, heaviest possible WOD For Time: 10 Deadlifts 110/75 15 Double-Unders 10...

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Iron Fist
Back Squat Kipping Pull-Ups

Iron Fist

Strength Pull-Up EMOM: Every Minute complete 10 Kipping Pull-Ups for 12 Minutes WOD For time: 30...

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Williwaw
Burpee Snatch Deadlift Kipping Pull-Ups

Williwaw

Strength Deadlift 2 x 6 @ 65% of 1RM 2 x 5 @ 70% of 1RM 2 x 4 @ 75% of 1RM WOD 7 Minutes AMRAP: 7...

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Karabel
Power Snatch Wall Balls

Karabel

Strength Power Snatches – 15min with empty bar, working on technique WOD 10 rounds for...

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Antarctica
Burpee Box Jump Kettlebell Swing Air Squat Strict Pull-Up pu

Antarctica

Strength 5×5 Strict Pull-Ups WOD 10 min AMRAP: 30 Air Squats 20 Kettlebell Swings 53/35 10...

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No Regrets
Row Run Bike

No Regrets

20 min AMRAP: 500M Run 500M Row or Bike

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Kyle
Run Double-Unders Toes-to-Bar Push Jerk

Kyle

Strength Toes-to-Bar – 5 sets of max effort reps WOD Fot time: 500m Run 10 Push Jerks, 155/105 40...

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Donald Duck
Burpee Power Clean Kipping Ring Dips

Donald Duck

Strength 50 Burpees for time WOD For time: 21-15-9 Kipping Ring Dips Power Cleans, 135/95

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Zelda
Run Front Squat Double-Unders Kipping Handstand Push-Up

Zelda

Strength 5×3 Kipping Handstand Push-Ups WOD 12 minutes AMRAP: 50 Double-Unders 500m Run 10...

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Chocolate Ice Cream
Push-Up Deadlift Ball Slam Kipping Pull-Ups

Chocolate Ice Cream

Strength 5×3 Kipping Pull-Ups WOD Do each movement below 1 time then move on to 2 times etc…until...

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Yoyo
Row Run Bike Kettlebell Swing Kipping Pull-Ups

Yoyo

Strength 1000m Row for time WOD For time: 30 Kipping Pull-ups 30 Kettlebell Swings, 70/53 500m...

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Kelly
Box Jump Run Front Squat Wall Balls

Kelly

Strength Front Squat 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM WOD 5 rounds for time: 400...

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Merry Dancers
Walk Hike

Merry Dancers

Walk or hike for 1 hour!

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Waterfront
Front Squat Snatch Kipping Handstand Push-Up Kipping Pull-Ups

Waterfront

Strength In 15 minutes: Every 90 seconds complete 3 Front Squats – Add weight each increment...

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Strawberry Milkshake
Box Jump Double-Unders Toes-to-Bar Wall Balls Back Squat Kipping Pull-Ups

Strawberry Milkshake

Strength Back Squat 2 x 6 @ 75% of 1RM 2 x 4 @ 85% of 1RM 2 x 3 @ 90% of 1RM WOD 20 min AMRAP: 30...

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This Is Summer!
Power Snatch Kipping Pull-Ups

This Is Summer!

Strength 500m Row WOD 8 minutes AMRAP: 5 Kipping Pull-Ups 10 Power Snatches 75/55   *Bike...

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Dementor’s Kiss
Front Squat Burpee Kettlebell Swing Toes-to-Bar Kipping Pull-Ups

Dementor’s Kiss

Strength 10 Minute EMOM (Every Minute On a Minute): 7 Toes-to-Bar WOD 2 rounds for time: 20...

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Portal
Run Deadlift Walking Lunge Kipping Pull-Ups

Portal

Strength Deadlift 5×3 @75% of 1RM WOD 5 rounds for time: 400m Run 10 Kipping Pull-Ups 20 Walking...

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Valery
Burpee Power Snatch

Valery

Strength Every 2 Minutes for 18 minutes complete: 2 Power Snatches – Add weight each increment...

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Salute
Row Run Bike Handstand Push-Up

Salute

Strength 5×5 Handstand Push-Ups WOD 60 min, recovery pace: Run/Row/Bike, or any cardio exercise...

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Jazz It Up
Wall Balls GHD Sit-Up Deadlift Kipping Pull-Ups

Jazz It Up

Strength Deadlift 2 x 6 @ 65% of 1RM 2 x 5 @ 70% of 1RM 2 x 4 @ 75% of 1RM WOD 3 Rounds For...

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Sally Ride
Run Thrusters Overhead Squat Back Squat

Sally Ride

Strength 4×2 Back Squat @85% of 1RM WOD 2 rounds for time: 15 Overhead Squats 135/95 15 Thrusters...

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Tap Dance
Row Run Bike Double-Unders Hang Squat Clean Wall Balls Kipping Pull-Ups Ring Muscle Ups

Tap Dance

Strength Every Minute for 10 Minutes complete: 4 Ring Muscle Ups or 8 Kipping Pull-Ups WOD 3...

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Lucky Penny
Box Jump Thrusters Ring Dip Strict Pull-Up Kipping Pull-Ups

Lucky Penny

Strength Do each movement below 1 time then move on to 2 times etc…until you do each movement...

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Chloe
Run Burpee Overhead Squat Kettlebell Swing Deadlift

Chloe

Strength Deadlift 2 x 6 @ 65% of 1RM 2 x 5 @ 70% of 1RM 2 x 4 @ 75% of 1RM WOD 2 rounds for...

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Lifeguard
Run Push-Up Double-Unders Wall Balls

Lifeguard

Strength 3×20 Push-Ups WOD 15min AMRAP: 400m Run 50 Wall Balls 20/14 lbs 50 Double-Unders

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Stonehenge
Run Kipping Pull-Ups

Stonehenge

Strength 800m Walk of Jog WOD 2 rounds for time: 20 Kipping Pull-Ups 400m Run 10 Kipping Pull-Up 200m...

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Felix
Front Squat Calorie Row Wall Balls Bar Muscle Up Kipping Pull-Ups

Felix

Strength Front Squat 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM WOD 15 min AMRAP: 40...

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Thunderstorm
Box Jump Push Press Kettlebell Swing Kipping Handstand Push-Up

Thunderstorm

Strength 5×5 Kipping Handstand Push-Ups WOD 20 min AMRAP: 15 Box Jumps, 24″ 10 Push Press,...

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Challenge Accepted
Box Jump Power Clean Wall Balls Strict Pull-Up Kipping Ring Dips

Challenge Accepted

Strength Do each movement below 1 time then move on to 2 times etc…until you do each movement...

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Hello, Barbara!
Push-Up Sit-Up Air Squat Strict Pull-Up Kipping Pull-Ups

Hello, Barbara!

Strength 5×2 Kipping Pull-Ups WOD 5 rounds for time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50...

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Egoist
Row Run Front Squat Power Clean Kipping Pull-Ups

Egoist

Strength 800m Row for time WOD 3 rounds for time: 10 Kipping Pull-Ups 10 Power Cleans 155/105 10...

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Chocolate Chips
Box Jump Row Burpee Thrusters Deadlift Kipping Pull-Ups

Chocolate Chips

Strength 10 Minute EMOM (every minute on the minute): Minute 1: 5 Deadlifts @ 75% Minute 2:...

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Chicken Dance
Walk Jog

Chicken Dance

60-80 min walk or jog, enjoy yourself!:)

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Blame Someone Else
Run Front Squat Kipping Handstand Push-Up

Blame Someone Else

Strength 500m Run WOD 9 min AMRAP: 10 Front Squats, 115/75 10 Kipping Handstand Push-Ups –...

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Limerick
Row Front Squat Push-Up Burpee Ball Slam

Limerick

Strength Front Squat 2 x 8 @ 65% 2 x 5 @ 70% 2 x 4 @ 75% WOD 15 Min AMRAP of: 10 cal Row 10...

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Twilight Zone
Double-Unders Power Clean Power Snatch

Twilight Zone

Strength Every 2 Minutes for 18 minutes complete: 2 Power Snatches – Add weight each increment...

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Surrender
Double-Unders Thrusters Kipping Handstand Push-Up

Surrender

Strength 5×5 Kipping Handstand Push-Ups WOD 5 Rounds for time: 45 Double-Unders 15 Thrusters...

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Heavy Metal
Front Squat Push Press Deadlift Back Squat

Heavy Metal

Strength Back Squat 2×8 @ 65% 2×10 @ 70% WOD For time: Do each movement below 1 time...

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Jessica Jones
Box Jump Double-Unders Power Clean Pistol

Jessica Jones

Strength 50 Double-Unders for time WOD 3 minutes AMRAP of: 3 Power Cleans 155/115 6 Box Jumps 9...

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I’m the One
Row Run Burpee

I’m the One

Strength 500m Row WOD 3 rounds For Time: 200m Run 20 Burpees 300m Run 30 Burpees -2 min rest...

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Shape of You
Run Kettlebell Swing Back Squat Kipping Handstand Push-Up

Shape of You

Strength: Back Squat 2 x 8 @ 70% of 1RM 2 x 6 @ 75% of 1RM 2 x 4 @ 80% of 1RM 2 x 2 @ 85% of...

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Hoagie
Burpee Wall Balls Air Squat Strict Pull-Up Kipping Pull-Ups Kipping Ring Dips

Hoagie

Strength 12 min EMOM (every minute on the minute): 10 Kipping Pull-Ups WOD For time: 25 Air...

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Albatross
Run Burpee Kettlebell Swing Air Squat Kipping Pull-Ups L-Sit

Albatross

Strength 5 L-Sits, max hold WOD For time: 10 Kipping Pull-Ups 20 Burpees 30 Kettlebell Swings...

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Kiwi
Row Double-Unders Burpee

Kiwi

Strength 30 Burpees for time WOD 5 Rounds for time: 200m Row 50 Double-Unders *Bike or Run...

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Pacific
Box Jump Push Press Back Squat

Pacific

Strength 4×2 Back Squat @85% of 1RM WOD 12 min AMRAP: 10 Push Press 95/65 15 Box Jumps...

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Jeremy
Burpee Wall Balls Back Squat

Jeremy

Strength 5 x 5 Back Squat @ 80% of 1 RM WOD 18 Minutes AMRAP: 800m Run 25 Burpees 10 Wall Balls...

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Wild Planet
Bench Press Bear Crawl Broad Jump

Wild Planet

Strength 5×5 Bench Press, increase weight each set up to 85% of 1RM WOD 5 rounds for time: 50ft...

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Sashimi
Burpee Power Clean Split Jerk Clean and Jerk Squat Clean Wall Balls Push Jerk

Sashimi

Strength 3×5 Clean&Jerk, increase weight each set working up to 90% of 1RM WOD For...

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Astronomy
Row Run Bike Double-Unders Strict Press

Astronomy

Strength 5 x 8 Strict Press, climbing in weight WOD For time: 50 Cals Row 40 Cals Bike 250m...

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Fifty More
Box Jump Knees-to-Elbows Push Press Double-Unders Burpee Kettlebell Swing Wall Balls Back Extension Walking Lunge Kipping Pull-Ups

Fifty More

Strength Warm-up with each WOD movement WOD For time: 50 Box Jumps, 24-inch box 50 Kipping...

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Hotspot
Double-Unders Snatch

Hotspot

Strength 5×2 Snatch @ 80% of 1RM WOD 10 min EMOM (every minute on the minute): 1 Snatch...

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King Julien
Box Jump Run Burpee Box Jump Burpee L-Sit

King Julien

Strength 5 L-Sits, max hold WOD For time: 1600m Run 21 Burpee Box Jump Overs 800m Run 15 Burpee...

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Jack Sparrow
Back Squat Kipping Pull-Ups

Jack Sparrow

Strength 5 x 5 Back Squat, establish 5RM WOD 9 Min AMRAP: 3-6-9-12-15-18-21-24…. Back...

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Thirio
Row Run Bike Farmer Carry Swim

Thirio

Strength 4x50m Farmer Carry -as heavy as possible WOD 45min cardio: Bike/Run/Row/Swim

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Radio Silence
Row Run Burpee Power Clean Split Jerk Clean and Jerk Kettlebell Swing Squat Clean Push Jerk

Radio Silence

Strength 5×2 Clean & Jerk @ 80% of 1RM WOD 4 rounds for time: 15 Burpees 15 cal Row 15...

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Teamwork
Row Run Bike Kipping Pull-Ups

Teamwork

Strength 5×2 Kipping Pull-Ups WOD Team WOD, for time: 1600m Run 2k Row 100 Cal Bike (for...

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Patrick Star
Run Burpee Wall Balls Deadlift

Patrick Star

WOD 5×5 Deadlift @ 75% of 1RM WOD For time: 21-15-9 Wall Balls 30/20 Burpees – 400m...

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Tornado
Double-Unders Snatch Bar Muscle Up

Tornado

Strength 5×1 Snatch @ 85% WOD 4 Rounds for time: 50 Double-Unders 5 Bar Muscle Ups

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Grizzly Bear
Front Squat Push Press Squat Clean Back Squat Dumbbell Thruster

Grizzly Bear

Strength 5×5 Dumbbell Thruster, climbing in weight WOD Partner WOD, 20 Min AMRAP: 7 reps...

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Rambo
Run Front Squat Push Press Toes-to-Bar

Rambo

Strength 4×3 Front Squat @90% of 1RM WOD 12 Min Time Cap 2 Rounds for time: 800m Run 20...

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Expanse
Run L-Sit

Expanse

Strength 5 L-Sits, max effort WOD 20 min Interval: 2min Run 2min Rest

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Titanic
Row Snatch Lunge

Titanic

Strength 3×5 Snatch WOD 4 rounds for time: 20 Lunges 500m Row *Bike or Run if no rowe...

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Walk on the Wild Side
Box Jump Double-Unders Burpee Clean Toes-to-Bar Snatch Wall Balls Push Jerk Muscle Up Kipping Pull-Ups

Walk on the Wild Side

Strength Warm up with WOD movements WOD 20 Minute AMRAP: 50 Wall Balls 20/14 50 Double-Unders 40...

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Scrabble
Front Squat Double-Unders Wall Balls Medicine Ball Clean

Scrabble

Strength 5-4-3-2-1 for total weight lifted Front Squat, climbing in weight WOD Partner WOD,...

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Big Wind
Burpee Box Jump Over Burpee Box Jump Kettlebell Swing Broad Jump

Big Wind

Strength Broad Jump, for distance WOD 12 Minutes EMOM (Every Minute on the Minute): Odds: 8...

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Submarine
Run Burpee Burpee Over The Bar Deadlift

Submarine

Strength 5×3 Deadlift @75% of 1RM WOD 4 Rounds for time: 500m Run 5 Deadlifts @ 275/185 10...

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Stress Out
Thrusters Power Clean Split Jerk Clean and Jerk Squat Clean Push Jerk

Stress Out

Strength 3-2-2-1-1 Clean & Jerks, for total weight lifted WOD For time: 75 Thrusters, 75/55 –...

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Winston
Row Bike Jog Swim Turkish Get Up

Winston

Strength 3×3 Turkish Get-Ups, 35/26 WOD 45min at comfortable pace: Bike/Jog/Swim/Row Choose...

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Standpoint
Box Jump Burpee Kettlebell Swing Squat Clean

Standpoint

Strength 5×2 Squat Clean @ 70% of 1 RM WOD 5 rounds for time: 15 Kettlebell Swings 15...

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Popcorn
Deadlift Kipping Handstand Push-Up

Popcorn

WOD 3×3 Deadlift @ 75% of 1RM WOD For time: 21-15-9 Deadlifts Kipping Handstand Push-Ups 12...

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Sorry Charlie
Row Run Hand Release Push-Up

Sorry Charlie

Strength Hand Release Push-Ups – 5 sets, max effort WOD For time: 8x500m Row –...

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Go For Broke
Run Burpee Box Jump Toes-to-Bar Air Squat

Go For Broke

Strength Toes-to-Bar – 5 sets of max effort reps WOD 3 Rounds for time: 800m Run 10 Burpee...

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Sumo
Wall Balls Ball Slam Sumo Deadlift High Pull Barbell

Sumo

Strength 5×5 Sumo Deadlift High Pulls – work up to a heavy set of 5 WOD For time: 100...

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Graham
Row Kettlebell Swing Back Squat

Graham

Strength 4×2 Back Squat @85% of 1RM WOD 12 min time cap Partner WOD, partners alternate...

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Solo
Row Bike Bench Press Swim

Solo

Strength 5×5 Bench Press,climbing in weight WOD 30-45min Run/Row/Bike/Swim

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Fun Day
Burpee Toes-to-Bar Wall Balls

Fun Day

Strength Toes-to-Bar 5 sets of max reps, 1 min rest between sets WOD For Time: 21-15-9 Wall...

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Bye March
Box Jump Push Press Push Jerk

Bye March

Strength Push Jerk, climbing in weight 3-3-3-3-3 WOD 12 min AMRAP: Push Press 95/65 Box Jumps...

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Power Combat
Row Power Clean Power Snatch

Power Combat

Strength 2-2-2-2-2 Power Snatch, for total weight lifted – touch and go (no pausing between...

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Riddle
Burpee Deadlift

Riddle

Strength 5×5 Deadlift @ 75% of 1RM WOD 5 Rounds for time: 5 Deadlifts 225/145 10 Burp...

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Joe
Row Back Squat

Joe

Strength 4-4-4-4 Back Squat @ 75% of 1RM WOD 8 rounds for time: 200m Row 2min Rest *Bike/Run...

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Open 17.5
Double-Unders Thrusters

Open 17.5

Strength 3×5 Thrusters WOD 10 rounds for time of: 9 Thrusters, 95/65 35 Double-Unders –...

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Alex
Row Run Power Clean

Alex

Strength 5 x 3 Power Clean WOD 4 rounds for time: 800M Row or Run – rest 2:00 min between...

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Fillory
Box Jump Squat Clean Man Maker

Fillory

Strength Squat Cleans 3-3-2-2-2-1-1-1 WOD For Time: 10-9-8-7-6-5-4-3-2-1 Man Makers Box Ju...

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Collide
Kettlebell Swing Back Squat Broad Jump

Collide

Strength 3 x 5 Back Squat @ 85% WOD 21-15-9 Kettlebell Swings Broad Jumps

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Spiderweb
Row Double-Unders Kipping Pull-Ups

Spiderweb

Strength 5×5 Kipping Pull-Ups -use weighted vest if you have one WOD For time: 50-40-30-20-10 Double-Unders Row...

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Nancy
Run Overhead Squat Snatch

Nancy

Strength 2×5 Snatch @ 70% of 1RM WOD 5 rounds for time of: 400m Run 15 Overhead Squats,...

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Unbreakable
Front Squat Toes-to-Bar Push Jerk

Unbreakable

Strength 2 Front Squats 1 Push Jerk – Complete without dropping the bar, build up to...

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Open 17.4
Row Wall Balls Deadlift Kipping Handstand Push-Up

Open 17.4

Strength 5 x 5 Deadlift, climbing in weight WOD 13 minutes AMRAP of: 55 Deadlifts 225/155 55...

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New York
Row Run Bike Air Squat Swim

New York

Strength 10×5 Air Squats – work on perfect form WOD 45 minutes of cardio: Run/R...

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Burpee Challenge
Burpee GHD Sit-Up

Burpee Challenge

Strength 3×25 GHD Sit-Ups WOD 100 Burpees for time

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Leprechaun
Box Jump Row Front Squat Push Press Wall Balls Sumo Deadlift High Pull Barbell

Leprechaun

Strength 3×5 Front Squat @ 75% WOD 3 rounds of: 1 min Wall-Balls, 20 pound ball, 10 ft...

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Barcode
Row Kettlebell Swing Toes-to-Bar Deadlift Strict Pull-Up

Barcode

Strength 5×5 Deadlift, moderate weight WOD 12 Min AMRAP: 350m Row 16 Kettlebell Swings...

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Dumbstruck
Double-Unders Burpee Sit-Up Handstand Push-Up Back Squat Air Squat

Dumbstruck

Strength 4×3 Back Squat @ 80% WOD 3 rounds for time: 50 Double-Unders 40 Air Squats 30...

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Pi Day
Row Bike Power Clean Swim

Pi Day

Strength 4×5 Power Cleans – touch and go (no pausing between reps), climbing in...

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Open 17.3
Snatch Butterfly Pull-Ups

Open 17.3

Strength 3 Snatches @ 80% WOD *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6...

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Girl Scout
Row Run Bike Swim L-Sit

Girl Scout

Strength 5 L-Sits, max hold WOD 45min cardio session (bike/run/row/swim)

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Whitten
Box Jump Run Push Press Burpee Kettlebell Swing Wall Balls

Whitten

Strength 5×5 Push Press @ 80% of your 1 RM WOD 5 rounds for time: 22 Kettlebell Swings,...

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Panic
Front Squat Push Press Double-Unders Snatch Deadlift

Panic

Strength Snatch 3-3-3-2-2-1-1-1 Work up to 1 rep Max WOD 10 min AMRAP: 10 Push Press 95/65 50...

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Row Away
Row Run Bike Back Squat

Row Away

Thursday Strength 5 x 5 Back Squat @ 80% of your 1 RM WOD 12 Min Time Cap For Time: 2000m Row *Run/Bike...

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Luise
Thrusters Toes-to-Bar Ball Slam

Luise

Strength 3-3-2-2-1-1 Thrusters, climbing in weight WOD 3 Rounds for time: 20 Toes-to-Bar 15...

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Call Me Later
Run Burpee Power Clean Wall Balls

Call Me Later

Strength 3-3-3-3-3 Power Cleans, climbing in weight WOD 8 Minutes AMRAP: Run 800m 25 Burpees Max...

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Open 17.2
Power Clean Toes-to-Bar Muscle Up Walking Lunge Strict Pull-Up

Open 17.2

Strength 5×5 Strict Pull-Ups WOD 12 min. AMRAP: 2 rounds of: 50-ft.Weighted Walking Lunge 50/35 16...

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Wonderland
Row Run Bike Squat Clean Swim

Wonderland

Strength Squat Cleans 15min with empty bar, working on technique WOD 30-40 min recovery pace...

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Experiment
Row Run Strict Press

Experiment

Strength 3-3-3-3-3-3 Strict Press, climbing in weight WOD 2 sounds For Distance: 10 Min Row *...

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Black Hole
Row Run Power Clean Wall Balls Squat Snatch Bar Muscle Up

Black Hole

Strength 2-2-2-2-2 Squat Snatch @ 80% of 1RM WOD 14 minutes AMRAP: 60-cal Row 50 Toes-to-Bar 40...

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Albuquerque
Row Run Burpee Kettlebell Swing Toes-to-Bar Air Squat

Albuquerque

Strength 4×6-8 Bench Press, climbing in weight WOD For time: 500m Row 40 Air Squats 30...

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Spring Day
Row Run Bike Double-Unders Power Clean Split Jerk Squat Clean Push Jerk Swim Calorie Air Assault Calorie Bike

Spring Day

Strength Clean and Jerk, find your 1RM 3-3-3-2-2-1-1-1 WOD For Time: 40 Cal Row (Run/Bike/Swim...

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Polar Bear
Double-Unders Thrusters Back Squat

Polar Bear

Strength Back Squat, for total weight Warm Up 8-6 reps Working Sets 4-4-4-4 WOD 10 Minutes...

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Open 17.1
Burpee Box Jump Dumbbell Snatches

Open 17.1

Strength Dumbbell Snatch *Work up to heavy triple (touch and go) WOD Time cap: 20 minutes For...

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Fairy Tale
Row Run Bike Swim Calorie Bike Kipping Handstand Push-Up

Fairy Tale

Strength 5×5 Handstand Push-Ups WOD 30-45 min Bike, Run, Row or Swim, slow recovery p...

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Skyscraper
Toes-to-Bar Wall Balls Broad Jump Ball Slam

Skyscraper

Strength For Time: 50 Toes-to-Bar WOD Complete one time: 3 min max Wall Balls – rest...

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Dumbbell Fun
Double-Unders Power Snatch Overhead Squat Dumbbell Snatches

Dumbbell Fun

Strength Warm up and work up in weight: Power Snatch Dumbbell Snatch 2 Overhead Squats –...

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Fight or Flight
Row Burpee Deadlift Burpees Over Rower

Fight or Flight

Strength 5 x 5 Deadlifts, climbing in weight WOD 10 Min AMRAP, Partner WOD Do each movement...

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Hump Day
Push-Up Air Squat Walking Lunge Bear Crawl Wall Climb Crab Crawl L-Sit

Hump Day

Strength 5×4  Back Squat, climbing in weight WOD 25 min AMRAP: Row 500m 20 Air Squat 20...

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Jane
Push Press Kettlebell Swing Toes-to-Bar

Jane

Strength 4×8 Push Press, climbing in weight WOD 5 Rounds for time: 15 Toes-to-Bar 15 Kettlebell...

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Cherry Pie
Power Snatch Bar Muscle Up Kipping Pull-Ups

Cherry Pie

Strength 3-3-3-3-3 Power Snatch, climbing in weight WOD 7 minutes AMRAP: 10 Power Snatches...

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Low Power Mode
Run

Low Power Mode

45 min, recovery pace: Any cardio exercise Or just rest!:)

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Death By Burpees
Burpee Back Squat

Death By Burpees

Strength 4×4 Back Squat @80% of 1RM WOD EMOM (Every Minute On the Minute): Burpees *Start...

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Just Make It
Box Jump Double-Unders Burpee Power Clean Toes-to-Bar Squat Clean Snatch Wall Balls Push Jerk Bar Muscle Up Kipping Pull-Ups

Just Make It

Strength Work up to 85% of best Squat Clean Then 4×1 at 85% *Rest as needed WOD For Time: 50...

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Brooklyn Nine-Nine
Burpee Deadlift Kipping Pull-Ups

Brooklyn Nine-Nine

Strength 5×5 Deadlift @ 80% of 1RM WOD 9 Min AMRAP: 9 Kipping Pull-Ups 9 Burpees 9 Deadlifts,...

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Freestyle
Run Swim Calorie Bike L-Sit

Freestyle

Strength L-Sit – Accumulate 4 mins (take breaks as needed but hold for 4 min total) WOD Pick...

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Be My Valentine!
Double-Unders Overhead Squat

Be My Valentine!

Strength 3-3-3-3 Overhead Squat, climbing in weight WOD 12 Minutes Time Cap 4 Rounds For Time: 15...

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Keep It Up
Box Jump Push Press Toes-to-Bar Snatch

Keep It Up

Strength Work up to 85% of your best snatch and hit 4 singles. – Rest as needed between...

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Shutdown
Bike Calorie Air Assault

Shutdown

Strength Stretch out! WOD 45min Bike 75% effort

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Make a Friend
Row Run Bike Burpee Back Squat

Make a Friend

Strength Back Squat 5×5 WOD 15min AMRAP: 400M Run (Row or Bike if Winter is in full swing) 20...

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Misery
Power Clean Split Jerk Clean and Jerk Squat Clean Push Jerk Kipping Pull-Ups

Misery

Strength 3-3-2-2-1-1 Squat Clean WOD 9 Min AMRAP Do each movement below 3 times then move on...

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Shoot And Run
Row Push Press Toes-to-Bar Wall Balls

Shoot And Run

Strength 5×5 Push Press – 2-3 warm up sets, climbing in weight WOD AMRAP: 3 min...

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All-Inclusive
Row Push-Up Sit-Up Kettlebell Swing Air Squat L-Sit

All-Inclusive

Strength Warm up with Leg Raises and Sit Ups, then: 2-3 L-Sits WOD 20 Min AMRAP: 10 Push-Ups 20...

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Rusty
Row Run Calorie Bike Dips

Rusty

Strength 5-4-3-2-1 Dips WOD For Time: 500m Row -rest 90 seconds 500m Row *The rows are at 100%...

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Overload
Front Squat Push Press Pistol Kipping Handstand Push-Up

Overload

Strength 8-8-8-8 Front Squat – Perform 1-2 Warm Up Sets, climbing in weight WOD 3 Rounds...

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Roller Coaster
Row Walking Lunge Calorie Bike

Roller Coaster

Strength 5×5 walking lunges WOD 45min, recovery pace: Run/Row/Bike/Elliptical

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Agent Carrie
Hang Squat Snatch Push-Up Power Clean Wall Balls

Agent Carrie

Strength Hang Snatch @50% WOD 100 Wall Balls 20/14 100 Push-Ups 50 Power Cleans 135/95

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Friday Night
Front Squat Burpee Squat Clean Hang Power Clean

Friday Night

Strength 18 Minutes to work up to a heavy set in the following: 1 Hang Power Clean 1 Squat...

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Night’s Watch
Run Hang Squat Snatch Overhead Squat

Night’s Watch

Strength 1 Hang Snatch 2 Overhead Squats – 15 Minutes to work up to a challenging weight...

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Hurry Up
Row Double-Unders Burpee Turkish Get Up Calorie Air Assault

Hurry Up

Strength Turkish Get Ups – Max weight completed in each hand WOD 20 min EMOM (Every Minute...

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Sundowner
Toes-to-Bar Deadlift

Sundowner

Strength Deadlift 8-8-8-8-8 – Climbing in weight each set to max effort 8 reps WOD 7...

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Eclipse
Thrusters Burpee Over The Bar Toes-to-Bar

Eclipse

Strength 3-3-2-2-1-1 Thrusters, climbing in weight – Focus on keeping your elbows up,...

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Amelie
Row Run Swim Calorie Air Assault

Amelie

Recovery Pace: 45 min Run/Row/Bike/Swim

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Now Or Never
Burpee Sit-Up Wall Balls Bench Press

Now Or Never

Strength Bench press 5×5 (80% of 1 RM) WOD 10-9-8-7-6-5-4-3-2-1 Wallballs Burpees Sit...

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Rock The Boat
Row Deadlift

Rock The Boat

Strength 5×5 Deadlifts (80% of 1RM) WOD 12 Minutes Time Cap 2000m Row

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Barbell Knockdown
Push Press Burpee Over The Bar Hang Squat Clean Squat Clean Push Jerk Air Squat Strict Press

Barbell Knockdown

Strength For Total Weight Moved: Overhead Complex 3 Push Press 2 Push Jerks – Complete...

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Atlantis
Push Press Wall Balls Kipping Pull-Ups

Atlantis

Strength 5X5 Push Press, building in weight WOD 7 Rounds For Time: 10 Wall Balls 20/14 10 Kipping...

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Abandoned Galaxy
Front Squat Double-Unders Back Squat Bar Muscle Up Kipping Handstand Push-Up

Abandoned Galaxy

Strength 4×5 Back Squat WOD 15 minutes AMRAP: 5 Muscle-Ups 10 Front Squats, 95/65 15 Kipping...

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Back It Up
Box Jump Row Front Squat Burpee Thrusters Kettlebell Swing Snatch

Back It Up

Strength Front Squat 2 x [email protected]% 2 x [email protected]% 2 x [email protected]% WOD For Time: 30 Calorie Row 20 Kettlebell...

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Gravity
Front Squat Burpee Overhead Squat Push Jerk Sumo Deadlift High Pulls Bar Muscle Up Kipping Pull-Ups Ring Muscle Ups Sumo Deadlift High Pull Barbell Sumo Deadlift High Pull Kettlebell

Gravity

Skill Every Minute for 12 Minutes complete: 4 Ring Muscle Ups Or 4 Bar Muscle Ups Or 8 Pull-Ups WOD For...

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Thrust Me
Hang Squat Snatch Thrusters Calorie Air Assault

Thrust Me

Strength Every 2 Minutes for 18 Minutes complete: 1 Hang Squat Snatch WOD 12-9-6 Thrusters...

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Double Trouble
Wall Balls GHD Sit-Up Push Jerk Air Squat Strict Pull-Up

Double Trouble

Strength 5×3 Push Jerk, heaviest possible WOD 2 Rounds For Time: 25 GHD sit-ups 25 Wall...

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Explosion
Thrusters Power Clean Split Jerk Clean and Jerk Squat Clean Snatch Push Jerk Kipping Handstand Push-Up

Explosion

Strength 7×1 Snatch 7×1 Clean and Jerk – work up to a heavy set for both WOD 15...

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Chaos Theory
Box Jump Overhead Squat Deadlift Muscle Up Bar Muscle Up

Chaos Theory

Strength Deadlift 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3 @ 85% 2 x 2 @ 90% WOD 3 Rounds for Time: 15...

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