Medium Workouts
100 (M)
10 Back Squats (135)
10 Clean and Jerks (135)
10 Road Rage (30 lb slam balls)
10 Ring Dips
10 KB Swings (52)
10 Colleen and Jerk (35 lb DB)
10 Wall Ball (20 lbs)
10 Pullups
10 Flip and Dip (44)
10 DL (190) + Box Jump
Once through for time
200 (M)
300 (M)
25 Pullups
50 Tire Jumps (or box jumps)
50 Ring Pushups
50 Situps
50 KB Snatches 25/25 (44)
50 Ball Slams (30)
25 Pullups
Blaze through once for time
Abnoxious
Ring L sit bottom up x 5
Ring Inverted lowers top down and then back up x 5
Ring Circles x 5
Trapeze bar pullovers x 5
Leg Slams foot end x 25
Feet Vertical toe touches x 25
Hollow rock x 25
GHD Wall Ball
12 lb ball 2 hands x 10
10 lb ball 1 hand x 10
6 lb ball 2 hands x 10
5 lb ball 1 hand x 10
2 rounds
Air Burst (M)
5 BB Power Snatch (75)
10 Back Squat (135)
15 Push Press (85)
20 KB Snatch 10/10 (44)
25 Double Unders
50 Jumping Pullups
3 Rounds for Time
Air Sick Bag (M)
25 Air Squats
20 Calories Rowing
15 Wall Ball (20)
10 Box Jumps
5 SPUDS
3 Rounds for Time
A Lotta Tabata
Air Squats
Push Press (men 45 lb bar, women 30 lb bar)
Situps
Double Unders
Tabata protocol of 20 seconds on and 10 seconds off for 8 rounds. Rest 4 minutes between each set so that a pair of people can work back and forth with this. With the push press the “rest” must be done with he bar held in the clean position. Not behind your head, not at the hang, not with your hands off the bar…must be held in the clean positon for the rest.
A Nice Run Ruined (M)
Run 400
21 KB Swings (52)
15 Ball slams (30)
9 Pullups
Run 400
21 KB Snatches (44)
15 Wall Ball (20)
9 Pullups
Run 400
21 DL (BW x .85)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (.55)
15 Power Cleans (.70)
9 Pullups
Once through for time
Annie Are You OK (M)
Row (Calories)
Dumbell Thrusters (-190 25/+190 35)
SDLHP (-190 75/+190 95)
Medicine Ball Clean (30)
Wall Ball (20)
Rounds of 21-15-9
Babylon 5 (St)
5 DL/Box Jump (230)
5 Squat Clean/Thrusters (115)
5 Rage Ball/Tire Jump (30)
5 KB Clean and Jerk (2 × 52)
5 Barbell Snatch (85)
5 Rounds for Time
Baseline Gone Bad (M)
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Done for 3 rounds with 1 minute rest betwen rounds
Belle of the Ball
2-Hand KB Swing (52)
Ball Slams (30)
1-Hand KB Push Jerk (52)
Ball Cleans (30)
1-Hand KB Snatch (52)
Wall Ball (20)
Rounds of 20-18-16
Big Phat Helen (M)
Run 800 (First run only, subsequent runs are 400)
21 2-hand KB Swings (52)
12 Pullups
5 Rounds for time
Blurred Vision (M)
Row (Calories)
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (95)
Rounds of 15-12-8
Brussel Sprouts (M)
200 meter run
100 meter walking lunges
50 sit-ups
25 pull-ups
25 push-ups
50 back extensions
100 walking lunges
200 meter run
One Round For Time
Butterfly on the Water
Row 500
5 rows
5 swings
5 high pulls
5 cleans
5 snatches
each hand all the way through
then 4, 3, 2, 1
Row 500
Chum Bucket (M)
Row (Calories)
Wall Ball (20)
Barbell Hang Power Snatch (75)
Ball Slams (30)
Rounds of 21-15-9
Dante's Inferno
Run 200
5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Run 200
4 of each
Run 200
3 of each
Run 200
2 of each
Run 200
1 of each
Dirty Name (M)
Row 1000
50 Barbell Thrusters (45 lb bar)
40 Ball Slams (30)
30 pullups
20 Push Press (95)
10 Power Cleans (115)
Once through for time
Disneyland (M)
Row (Calories)
Push Press (75)
Pullups
Ring Pushups
3 minute rounds for max reps. 1 minute between rounds.
Do Me With a Wire Brush (M)
Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time
Double Ugly (M)
10 TGU (30 lb bar)
20 Double Unders
30 Walking OH Lunges (30 lb bar)
40 Pushups
30 KB swings (44 lb)
20 Floor Wipers (95)
10 Burpee Box Jumps
2 Rounds for Time
Elevator's Broken (M)
Power Snatch 10, 9, 8…1
Ball Slams 1, 2, 3…10
Weighted Pullups 10, 9, 8…1
Ring Dips 1, 2, 3…10
Evil McNastypants
Ring Pushups Barbell Thruster Row (Calories) 2-hand KB Swing
Pullups Squat Cleans Ball Slams Snatch
Situps Push Press Double Unders 1-Hand KB C & J
Air Squats BB Snatch Box Jump (red) 2-hand Push Press
50% BW 44/52
Fight Gone Bad (M)
Row (Calories)
Wall Ball (20)
Sumo Deadlift High Pull (75)
Box Jump
Push Press (75)
Continuously running clock with 1 minute at each exercise, 1 minute rest after each round, 3 rounds total. Score is max reps.
Fight Got Worse (M)
Row (Calories)
DB Thrusters (2 × 25)
Pullups
Ring Pushups
KB Snatch (44)
Air Squats
Continuously running clock with 1 minute at each exercise, 1 minute rest after each round, 3 rounds total. Score is max reps.
Five and Dime (M)
5 BB Clean and Jerk (115)
10 Pullups
5 Box Jumps
10 KB Swings (52)
5 Ring Dips
5 rounds for time
Fourplay (M)
4 Bear Complex (Squat Clean – Press – Back Squat – Thruster)
4 SPUDS
4 Clean and Jerk (125)
4 Burpee-DL-BJ (190)
4 Rounds for time
Glen's Dream (M)
Row 500
10 Axel (thick bar) Push Press (95)
10 DL + Box Jump (190)
10 Ring Dips
20 Air Squats
3 Rounds for Time
Hit and Run (M)
6 DL + Tire Jump (190)
10 Hammer hits to tire
6 Power Cleans (135)
10 DB Thruster (35)
Run 40 yards between each exercise, 3 rounds for time
Hour of Power
Power Clean 55% BW
Wall Ball
Pullups
Single KB Push Press 44/52
Row
Single KB Snatch 44/52
Hypoxia (M)
Row 250
5 Burpee, Squat Clean, Thruster (2 × 35 lb DB)
10 Push Press (95)
5 Burpee Tire Hop Through
10 Anchored Snatch (2 × 36)
3 Rounds for Time
Iron Legs (M)
100m sprint
50m walking lunges w/ 2 × 36 kb or 35 lb db
25 pushups
25 situps
5 rounds for time
Iron Lung (M)
Row 500
20 Air Squats and Jump (5 squats + Jump 4 times)
15 Ring Pushups
10 Pullups
5 Burpee/Tire Jumps
3 Rounds for Time
Kelsie's Naptime (M)
10 Deadlift (190)
15 Box Jumps
20 Air Squats
Run 400 meters
10 Power Cleans (115)
15 Pullups
10 Push Press (95)
500 meter row
2 rounds for time
Lake Tapps
Row (Calories)
Push Press (55%)
Hang Power Clean (55%)
DB Thrusters (30)
Ball Slams (30)
21-15-9
Little Runny Angie (M)
Run 400 + 50 Squats
Run 400 + 50 Pushups
Run 400 + 50 Situps
Run 400 + 50 Pullups
Blast through once for time
Mae West
Around two side by side big tires:
Deadlift 230 × 2 with a tire jump in between
Colleen and Jerk once with a jump 35
Rage Ball and jump
Snatch x 2 each arm jump in betwen
Push Press x 2 then jump
Clean and Jerk 2 × 44 KB and jump
Rage Ball and jump
Thruster x 3 and jump
Molon Labe
20 Burpees
400m sprint
20 30lb Dirtbag Thrusters
25 Squats
10 Pullups
20 Walking Lunges
3 rounds for time
Ninja's Mile
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time
Partial Angie Ascending (M)
Run 400
Pull-up
Pushup
Situp
Squat
Run 400
Reps of 1, 2, 3…10 which is 55 reps per exercise
Pauline (M)
KB Snatch (44)
Ball Slams (40)
Wall Ball (20)
SDLHP (2 × 36 lb KB’s)
Rounds of 15-12-9
Ramona (M)
Barbell Clean and Jerk + Front Squat (115)
Ball Buster (40)
DB Burpee + Squat Clean + Thruster (35)
KB Flip and Dip (44)
Rounds of 10-8-6
Renaissance (M)
25 Double Unders
10 Squat Clean Thruster Slam (Rage Ball) (30)
25 Box Jumps
10 Squat Clean Thruster 2 × 25 lb dumbbells
25 2-hand Swings (52)
10 Hang Squat Clean Thruster 75 lb barbell
3 Rounds for Time
Root Canal
10 BW Deadlift
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Thrusters (1/2 BW)
20 Calories Rowing
3 Rounds for Time
Sensory Deprivation (M)
Row 500/Run 400 Rotate each set
Hang Squat Clean (115)
SPUDS
Pullups
Push Press (95)
Repeat 4 times rotating reps of 12-10-8-6
Spinal Tap (M)
200 meter Run
25 Air Squats
25 Swings (44)
25 Snatches (36) Each hand
25 Pullups
4 rounds for Time
Steaming Entrails (M)
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time
Stick Time(M)
10 Power Snatch – OHS
10 Walking Overhead Lunges
10 Squat Snatches
10 Power Clean – Push Jerk
Run 400
4 Rounds for Time
Sucking Chest Wound (M)
Sideways tire hop in and out big tire, burpee on the far side return to start x 2, burpees each end
2-hand KB swing (52) x 10
Squat clean + Thruster x 3
Pullups x 10
5 rounds for time
Susan
Run 400
25 Air Squats
25 KB Snatches (total)
25 Box Jumps
25 KB Swings
Row 500
25 Ball Slams
25 Sit ups
25 Hammer Hits
25 Standing Wall Ball
2 Rounds for Time
The Bear and the Butterfly
Bear (BB 55% BW)
Squat Clean
Press
Back Squat
Push Press
Thruster
Butterfly (-190 = 44/+190 = 52)
Bent Over Row
One Hand Swing
High Pull
Clean
Snatch
Rounds of 5, 4, 3, 2, 1
The Beaver and The Butterfly
5 Snatch Thrusters (L/R) -190 52/ +190 61
5 Ball Busters 40
5 KB Row (L/R) -190 52/ +190 61
5 Swings
5 High Pulls
5 Cleans
5 Snatches
Then 4, 3, 2, 1
The Second Renaissance (M)
5 Bear Complex (.55 BW)
10 Deadlifts (1.2 x BW)
15 Box Jumps
20 Ring Pushups
25 Calories Rowing
50 Snatches 25/L 25/R 44/52
100 Jumping Pullups
50 Double Unders
25 KB Swings 44/52
20 Push Press (.55 BW)
15 BB Snatches (.50 BW)
10 Rage ball with burpee (30)
5 Bear Complex (.5 BW)
1 Round for Time
Threepeat (M)
3 KB Squat Clean Thruster (L/R/then both)
6 Box Jumps
9 Ring Dips
12 Pullups
15 Air Squats
18 Snatch 9/9 (44)
21 Press/Push Press/Push Jerk 7/7/7 (85)
3 Rounds for Time
Turkish Bath
Swing – Squat Clean – Thruster – Snatch (36)
Turkish Get Up
5 Box Jumps
5 Burpees
5 Rounds
Wind and the Lion
Row 500
100 Jumping Pullups
75 Flutter Kicks
50 Double Unders
40 Air Squats
30 KB Push Press .30 BW 15/15
20 2-hand Swings .30 BW
10 BB Squat Clean Thruster 55% BW
5 Burpee Pullovers
2 Rounds for Time
You Want Fries With That (M)
5 Landmine Snatch – Press – OHS (45) (each hand)
10 Floor Wiper with press in between each left/right rep (95 lb)
5 Snatch – Catch – Thruster (44) (each hand)
10 Burpee Squat Clean Thruster (2 × 35 DB)
5 Bear Complex (95 lb barbell)
3 rounds for time
Zena's Evil
10 RDL
Run 50 m
10 Hang Power Cleans
Run 50 m
10 Push Press
Run 50 m
10 Front Squat
Run 50 m
5 rounds for time