“Down & Dirty”
4 Rounds for Time (20min Cap)
-25/20 Calorie AirBike
-5 Sandbag Clean 150/100lb
-2 Legless Rope Climb 15ft
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Dipsy Do”
For Time (15min Cap)
-40 Deadlifts 155/105lb
-40 Handstand Push-Ups
-30 Hang Power Cleans 155/105lb
-30 Strict Handstand Push-Ups
-20 Front Squats 155/105lb
-200ft Handstand Walk
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Alter Ego”
[At 0:00] Bruce Banner
-30-20-10 Row Calories (F: 25-15-10)
-30-20-10 DB Snatch 50/35lb
+
[At 10:00] The Hulk
-30-20-10 AirBike Calories (F: 25-15-10)
-3-2-1 Snatch 205/145lb*
*or 88%, whichever is less
(score is your combined time on both parts)
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Glut”
Every 5 Minutes x 5 Sets:
[For Total Time]
-15 Double Unders
-10 Wall Ball 20/14lb to 11ft
-5 BBJO 30″ (M&F)
-10 Squat Snatch 75/55lb
-15 Double Unders
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Fitty”
For Time
-50 Chest-to-Bar
-50 DB Squat Snatch 50/35lb
-50 GHD Sit-Ups
-50 Box Jump Overs 24/20″
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Weight… What?”
3 Rounds for Time (17min Cap)
-63 Wall Ball 20/14lb, 10/9ft
-36 GHD Sit-Ups
-3 Cleans 275/175lb*
*or 90%, whichever is less
*GHD sub is 36 TTB (or) 50 AbMat Sit-Ups
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Circuit Breaker”
AMRAP 16:00
-14 Wall Ball 20/14lb, 10ft
-12 DB Snatch 50/35lb
-10 Box Jumps 24/20″
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Nuclear Reactor”
2 Rounds for Time
(14min Cap)
-20 GHD Sit-Ups
-7 OHS 155/105lb
-15 GHD Sit-Ups
-5 OHS 185/125lb
-10 GHD Sit-Ups
-3 OHS 205/155lb
*each bar should be able to be completed unbroken, scale accordingly
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Senior Citizen”
For Time [20:00 Time Cap]
65 Box Jumps 24/20″
65 Alternating Pistols
65 DB Hang-to-Overhead 50/35’s
65 Burpees to 6″ Target
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Double Dutch”
AMRAP 4:00
-9 DB Squats*
-54 Single Unders
(Rest 1:00)
AMRAP 4:00
-9 DB Hang-to-Overhead*
-54 Speed Steps
(Rest 1:00)
AMRAP 4:00
-9 DB Snatch*
-54 Double Unders
*50/35lb per Hand
[score is total reps]
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Go Home Amanda, You’re Drunk”
AMRAP 15:00
-3…5…7…
Ring Muscle-Up
-3…5…7…
Squat Snatch 135/95lb
-6…10…14…
GHD Sit-Up
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Shoots & Ladders”
For Time (13min Cap)
3 Rounds
-12 Overhead Squat 95/65lb
-8 Chest-to-Bar
3 Rounds
-16 DB Overhead Squat 50/35lb
-16 Chest-to-Bar
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Full Dummy”
For Time
-30/21 Calorie AirBike
-15 Deadlift 275/175lb
-9 Bar-Facing Burpee
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
see next page for more workouts