Long Workouts
400 (L)
20 Calories Rowing
20 Wall Ball
20 KB Swings (52)
20 Pullups
20 Burpees
20 KB Snatches (44)
20 Box Jumps
20 Ring Dips
20 Ball Slams
20 Push Press (75)
2 rounds for time
500 (L)
50 Calories Rowing
50 Situps
50 Ball Squat Cleans (25)
50 Single KB Push Press (44)
50 Jumping Pullups
50 Tire Jumps
50 Jumping Dips
50 Hammer Hits
50 Parallette Hip Raises
50 Double Unders
Abbey Normal
Hollow Rock x 20
*
Situp Stand 3 × 5
*
Plank Front/Left/Right 1 minute each
*
Ring Knee Ups (both left, straddle, center straddle both right, straddle both) x 3
*
GHD situps x 20
*
Leg circles on bar x 10
*
10, 9, 8…1 Ab roller
The * is 25 flutter kicks
Air Assault (L)
Jump Rope 100
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time
An Evil Renaissance
Evil (55%)
10 RDL
10 Hang Power Clean
10 Push Press
10 Front Squat
Renaissance
25 Double Unders
10 Rage Ball
25 Box Jumps
10 DB Squat Clean Thrusters
25 KB Swings
10 Hang Squat Clean Thrusters
Evil, Renaissance, Evil Renaissance, Evil Renaissance, Evil
Angie (L)
100 Pullups
100 Pushups
100 Situps
100 Squats
Do each in turn finishing each before you start the next.
Animal Farm
Bison (2 DB 20% BW)
Rounds of 5, 4, 3, 2, 1
Butterfly (KB -190 = 44/+190 = 52)
Rounds of 5, 4, 3, 2, 1
Badger (2 DB 20% BW)
Rounds of 5, 4, 3, 2, 1
Beaver KB 44/52 Ball 30
Rounds of 5, 4, 3, 2, 1
*1 min rest between exercises, then total time for all 6 events
Animal Regatta
Row 500
5, 4, 3, 2, 1 Badger
Row 500
5 Bear
Row 500
5, 4, 3, 2, 1 Butterfly
Row 500
5 Bunny
Row 500
5, 4, 3, 2, 1 Bison
Annie are you Moving OK?
Annie and Moving Day
One round of Moving Day
21’s of Annie
One round of Moving Day
15’s of Annie
One round of Moving Day
9’s of Annie
Artificial Limp (L)
Back Squat (135)
Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thruster (35)
Box Jump
Wall Ball (20)
Box Jump
Rounds of 12-10-8 for Time
A Runny 300
Run 1 mile
25 Pullups
50 Box Jumps
50 Ring Pushups
50 Situps
50 Snatches 25/25 44/52
50 Ball Slams 30/40
25 Pullups
Run 1 mile
Ataxia (L)
25 Deadlifts (135)
25 Pull ups
20 Deadlifts (135)
25 Push Ups
15 Deadlifts (135)
25 Sit Ups
2 Rounds for Time:
A Whole Lotta Lunge
40 Walking Lunges
Row 500 Meters
20 Fore/Aft Step Lunge
50 Double Unders
10 Jump Split Lunge
Run 400
3 Rounds for Time
Load is 25/35
Bar None (L)
KB Thrusters
KB Colleen Burps and Jerks
KB Renegade Rows
Run 200 meters with one KB
KB Snatch 10 left 10 right
KB Clean and Jerk 10 left 10 right
KB Swings 10 left 10 right
Run 200 meters with one KB back to start
Scale KB accordingly but 36 pounders ought to be about right
3 Rounds for Time
Big Dripper (M)
Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
2 Rounds for Time
Boy Named Sue (L)
Push Press (95)
Squat Jump
Continuously running, clock starting on the minute. First minute is one rep, 2nd minute is two reps and so on for 20 minutes.
Bunny and the Bison
Burpee
Sideways hop into/out of tire
Burpee
Sideways hop back
Burpee
1 Burpee Squat Clean Thruster
2 Squat Clean Thrusters
3 Thrusters
4 Push Press
DB weight is 20% BW
Reps are 5, 4, 3, 2, 1
Burpee Simplex
Row 250
Burpee Snatch
Burpee Box Jump/Box Jump
Burpee Rage Ball
Burpee Pullup
Burpee DB Squat Clean Thruster
10-8-6
Changeup (L)
Run 400
25 Air Squats
20 Jumping Pullups
15 2-Hand Swings (44)
10 Situps
Row 500
10 Air Squats
15 Jumping Pullups
20 2-Hand Swings
25 Situps
Run 400
20 Air Squats
10 Jumping Pullups
25 2-Hand Swings
15 Situps
Row 500
15 Air Squats
25 Jumping Pullups
10 2-Hand Swings
20 Situps
1 round for Time
Cheesecake
500 meter Row
50 Double Unders
400 Meter Row
40 Air Squats
300 Meter Row
30 Ball Slams (30)
200 meter Row
20 Box Jumps
100 meter Row
10 Thrusters (35)
100 meter row
50 KB Snatch 25/25 44
200 meter row
40 BB push press
300 meter row
30 2-hand Swings 44
400 meter row
20 BB Hang Power Clean
500 meter row
10 KB clean and jerk 44’s
Cloak of Despair (L)
Row 1,000/Run 800
25 Push Press (75)
25 Pullups
25 Ring Pushups
Alternate row and run – 4 rounds for time
Collateral Damage (L)
10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups
10 KB Snatch (52)
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Barbell Clean & Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips
10 Hang Power Snatch (75)
20 Dumbbell Thrusters (2 × 25)
30 Pullups
40 Push Press (75)
Blast though once for time
Dirty Thirty (L)
.30 mile run
30 Pulls on C2
30 Double Unders
30 KB Swings (44)
30 DB Push Press (35)
30 Box Jumps
30 Pulls on C2
30 Double Unders
30 Sit-ups
30 Back Extensions
30 Burpees
30 Pulls on C2
30 Double Unders
30 Walking Lunges
Dyslexia
Row
Wall Ball
Ball Slams-8-4-6
Box Jumps
Hang Power Snatch (50%)
Ring Dips
Hammer Hits
K2E
Pullups
KB Clean and Jerki (52/61)
10-2-8-4-6
Enhanced Thermopylae
4 DL 1.3 BW
40 Calories Rowing
4 Front Squats .75 BW
40 Walking Lunges
4 Bench Press BW
40 Jumping Dips
4 Back Squats
40 Air Squats
4 Rounds for time
Evil (M)
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
95 Lb Barbell for all exercises – as continuous as possible w/o setting bar down
5 Rounds for Time
Filthy Fifty
50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Walking Lunges
50 K2E
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders
Finger in the Eye (L)
Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 1000
25 Push Press (75)
25 Situps
25 Pullups
Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 500
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Fourplay with Helen
Fourplay for 4 rounds
Helen for 3 rounds alternating.
Start and finish with Fouplay.
Bear weight is 55%
Clean and Jerk is x .75
Deadlift is 1.2
Start and finish with Fourplay
Got Air (M)
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
10 Pullups
Run 400
3 Rounds for Time
Graceful Cindy
1 Clean and Jerk
1 Round of Cindy
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
and so on up to
10 Clean and Jerks
1 Round of Cindy
Grace's Rude Awakening
Rude Awakening
KB Weights stay the same
BB Snatch 45%
BB PP 55%
BB C & J 60%
BP BW
BS 1.1 BW
DL 1.3 BW
Then Grace with 60%
Then one more Rude Awakening
Heavily Armed Butterfly
5 Rows
5 Swings
5 High Pulls
5 Cleans
5 Snatches
12 Snatches 6/6 (52)
12 Ring Pushups
12 Hang Power Cleans
12 Ring Pushups
12 Push Press
12 Ring Pushups
12 Pullups
12 Ring Pushups
12 KB Clean and Jerk
12 Ring Pushups
Butterfly decends 5, 4, 3, 2, 1
Heavily Armed decends 12, 10, 8, 6
Alternating and finishing with the Butterfly
Heavily Armed (L)
Kettlebell Snatch (52) 6 left 6 right
Ring Pushups
Barbell Hang Power Clean (95)
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 × 44)
Ring Pushups
Rounds of 12-10-8 for Time
High Puke Factor
Row 1,500
25 Wall Ball
25 Pullups
25 OH Walking Lunges
25 Situps
Row 1,000
20 Wall Ball
20 Pullups
20 OH Walking Lunges
20 Situps
Row 500
15 Wall Ball
15 Pullups
15 OH Walking Lunges
15 Situps
Row 250
10 Wall Ball
10 Pullups
10 OH Walking Lunges
10 Situps
Homer (L)
10 Pullups | 1 Deadlift 230 | 1 HSPU | 10 Box Jumps 9 Pullups | 2 Deadlift 230 | 2 HSPU | 9 Box Jumps 8 Pullups | 3 Deadlift 230 | 3 HSPU | 8 Box Jumps
…and so on.
Hostage Rescue
Infiltration
Row 500
Run 400
90 lb ruck/45 lb plate hump 200 meters
Actions at the Objective
20 45 lb bar hang power snatch/thruster
2 20 foot rope climbs *
10 40 lb sandbag get ups
5 pullovers *
15 KB swings 88 lb
*No climb row 750
1 climb only row 500
*20 knees to elbows
Exfiltration
100 double unders*
100 lb duffle bag carry 80 yards
Row 500
Badger 5, 4, 3, 2, 1
Climb net *
200 bar hops
Run 400/row 450
One round for time
I Like to Move it Move it
Run 200
25 Swings 44
25 Ball Slams 30
25 1-Arm KB Push Press 44
25 Air Squats
Row 500
Tire or Sled hand over hand pull/backwards pull return grate to grate
4 Rounds for Time
Ivan the Terrible (L)
50 Double Unders
50 Lunges
50 Push ups
50 Sit ups
50 Double Unders
40 Lunges
40 Push ups
40 Sit ups
50 Double Unders
30 Lunges
30 Push ups
30 Sit ups
50 Double Unders
20 Lunges
20 Push ups
20 Sit ups
50 Double Unders
10 Lunges
10 Push ups
10 Sit ups
1 Round for Time
Jacket o' Pain (L)
Row 1,000 meters
Push Press 100
Row 750
Push Press 75
Row 500
Push Press 50
Row 250
Push Press 25
Blast through once for time
Jackie's Ataxia
21 DL
25 Pullups
15 DL
25 Pushups
9 DL
25 Situps
1000 meter Row
50 Thrusters (45 lb bar)
30 Pullups
21 DL
25 Pullups
15 DL
25 Pushups
9 DL
Once through for time
DL weight is .75 BW
Just Shoot Me (L)
Run 400 meters
The Bear
Full squat clean + Press
Lower weight behind the neck for a Back Squat + Push Press
From the overhead position in one continuous movement Thruster
Reps of 5-4-3-2 for this exercise
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Barbell Press
5 Barbell Push Press
7 Barbell Push Jerk
4 rounds for time
Kitchen Cinco
5 Deadlift 1.3 x BW
5 Back Squats BW
5 Squat Clean and Jerk .75 x BW
5 Thrusters .65 x BW
5 Snatches .55 x BW
5 Rounds for Time
Leg-O-Licious
Row (Calories)
Tire Step ups
Ring Push ups
Walking Lunges
Situps
100 Air Squats in the last round
Rounds of 40, 30, 20, 10
Le Grand Century (L)
Row 250
25 2-hand swings with 44 lb KB
25 Hammer hits to tire with a 10 lb sledge
25 Pullups
25 Push Press with 75 lbs
4 rounds for time
Man Up
21 Ring Dips
18 Swings
6 Renegade Man Makers
15 Ring Dips
12 Swings
12 Renegade Man Makers
9 Ring Dips
6 Swings
18 Renegade Man Makers
3 Rounds for Time
Party with the Girls (L)
Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Fran – 21 Thrusters (75) – 21 Pullups
Helen – 400 m Run – 21 Swings (52) – 12 Pullups
Grace – 30 Clean and Jerks (75)
Peg Leg
Row 500
25 K2E
25 GHD Situps
25 BACK Extensions
25 Hammer Hits
Row 500
25 Push Press (50%)
25 Pullups
25 Ring Pushups
25 Hang Power Cleans (50%)
Two rounds for time
Pushing the Envelope (L)
50 yard tire run
10 Hang Power Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)
50 yard tire run
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Row (Calories)
50 yard tire run
20 Wall Ball (20)
20 KB Snatch (44) 10 L 10 R
20 KB/DB Push Press (35)
20 KB/DB Split Clean (25)
50 yard tire run
25 Pullups
25 Pushups
25 Situps
25 Squats
Blast Through for Time
Rowmageddon
Row 1000 m – 100 Flutter Kicks
Row 800 m – 80 Double Unders
Row 600 m – 60 Walking Lunges
Row 400 m – 40 KB Snatches 20/20 44/52
Row 200 m – 20 Ball Slams
Rowtisserie
Row 1000 25 Double Unders
Row 750 50 Flutter Kicks
Row 500 75 DU
Row 250 100 FK
Row 1000 25 FK
Row 750 50 DU
Row 500 75 FK
Row 250 100 DU
Rude Awakening (L)
20 Snatches (44) 10 L/10 R
20 2-Hand Swings (44)
20 Clean and Jerks 10 L/10 R
10 Barbell Snatch (75)
10 Push Press (95)
10 Clean and Jerk (115)
5 Back Squat (BW + 15)
5 Bench Press (BW)
5 Deadlift (BW x 1.5)
2 rounds (That’s the Rude Awakening).
Run Hard
Hard
Box Jumps
Pullups
Thrusters 25/35
Swings 44/52
Run 400 21, run 18, run 15, run 12, run 9, run
Soul Assasin
Row 1000
50 Thrusters (45 lbs)
40 Ball Slams (30 lbs)
30 Pullups
20 Push Press (55%)
10 Power Cleans (75%)
Row 500
25 Thrusters (45 lbs)
20 Ball Slams (30 lbs)
15 Pullups
10 Push Press (55%)
5 Power Cleans (75%)
Once Through For Time
Stenosis
Row 200
Ring Pushups
Walking 15lb OH Lunges (each leg)
Pullups
Burpees
SPUDS
10, 1, 9, 2, 8, 3, 7, 4, 6, 5
Steve's Insanity
50 Double Unders
Pullups
Wall Ball
Situps
Hang Power Clean (65%)
KB Snatch 44/52
Push Press (55%)
21-18-15
Finish with Double Unders
Super Bowl
10 Burpees
25 Air Squats
50 Walking Lunges
12 side of the bowl including the 62 to the gate
Box jump the doubles
Run the doubles
Run to the 9 side
Box jump the doubles
Run the doubles
Complete the bowl including the 100 steps to the gate
10 Burpees
25 Air Squats
50 Walking Lunges
Sweater of Discomfort (L)
Row 500
Push Press 50
Row 400
Push Press 40
Row 300
Push Press 30
Row 200
Push Press 20
Row 100
Push Press 10
Once through for time
Sweating Buckets (L)
KB swings (52)
Box jump
SPUDs
Thrusters (95)
KB flip and dip (35)
Wall ball (20)
Weighted PU (BW+25lb)
15-10-5
The 400
20 Calories Rowing
20 Wall Ball
20 Swings (52/61)
20 Pullups
20 Burpees
20 Snatches (52/61)
20 Box Jumps
20 Ring Dips
20 Ball Slams
20 BB Push Press (55%)
2 Rounds for Time
The 47(0)
40 Air Squats
7 Burpees
40 Push Press (.5 BW)
7 Ring Dips
40 Box Jumps
7 Burpees
40 Waling Lunges
7 Ring Dips
40 Ball Slams
7 Burpees
40 Situps
7 Ring Dips
40 Snatches (44)
7 Burpees
40 Jumping Pullups
7 Ring Dips
40 Power Cleans (.6 BW)
7 Burpees
40 KB Swings (44)
7 Ring Dips
The Bunny, The Bison and The Cobra
Bunny
Burpee
Sideways hop in and out of tire
Burpee
Hop Back
Burpee
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 15% BW)
5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Rounds of 5, 4, 3, 2, 1
Cobra (-190=36/+190=44)
Snatch/1 TGU
Snatch/2 Thrusters
Snatch/3 Press
Snatch/4 Push Press
Snatch/5 Push Jerk
2nd Round is 1, 1, 2, 3, 4
3rd Round is 1, 1, 1, 2, 3
4th Round is 1, 1, 1, 1, 2,
5th Round is 1, 1, 1, 1, 1
Thermopylae
400 meter run/500 meter row (alt)
40 walking lunges
40 jumping pullups
40 air squats
4 rounds for time
The Wind and The Lion
100 Jumping Pullups
75 Flutter Kicks
50 Double Unders
40 Air Squats
30 1-hand KB Push Press (.30 x BW)
20 2-hand Swings (.30 x BW)
10 Barbell Squat Clean Thruster .55 x BW)
5 Burpee Pullovers
2 Rounds for Time
Unholy Alliance (L)
Back Squat (135)
Kettlebell Snatch (52) 5 left 5 right
Box Jump/Ring Pushups
Row (Calories)
Barbell Push Press (95)
Box Jump/Ring Pushups
DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jump/Ring Pushups
Wall Ball (20)
Pullups
Box Jump/Ring Pushups
Deadlift (190)
Kettlebell Clean and Jerk (2 × 44)
Box Jump/Ring Pushups
Rounds of 10-8-6 for Time
Up the Down Staircase (L)
5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops
Vest of Tribulation
Run 400/Row 500 Alternate each round
40 Push Press with 50% bodyweight
15 Pullups
15 Ring Pushups
4 rounds for Time
Wind Tunnel
Row 250 then:
25 Push Press (55%)
25 Situps
25 KB Snatches
25 Ball Slams
25 Wall Ball
25 Air Squats
25 Pullups
25 Walking Lunges
25 KB Swings
25 Double Unders
Woodpecker Lips
Run 1 Mile (or row 2000 meters)
10 Squat Clean and Jerk (.50 BW)
10 Bench Press (.75 BW)
10 Back Squat (.75 BW)
10 Deadlift (1.25 x BW)
Run 1/2 Mile (or row 1000 meters)
20 1 Hand Snatches (.25 x BW)
20 1 Hand Push Press (.30 x BW)
20 1 Hand Cleans (.40 x BW)
20 1 Hand Swing Flip (.25 x BW)
Run 1/4 Mile (or row 500 meters)
30 Hang Power Cleans (.50 x BW)
30 Ring Dips
30 Push Press (.50 x BW)
30 Pullups
One Round for Time