Strength Workouts
10,000 lbs
1 Back Squat
1 Deadlift
1 Press
Load is your choice, 1 rep of each exercise as fast as you can
20 Rep Squats
20 Breathing Squats
Done 3x weekly
Add 5 lbs each workout
Alligator
Squat Clean
2 Front Squats
Press
Push Press
Push Jerk
Split Jerk
55% Barbell
25% Dumbbells
Once with the bar
Once with the dumbbells
5 x each
Amazing...
Same rep scheme as Amazing Grace with whatever workout you choose.
Amazing Grace
Clean and Jerk
10 × 3 on one minute rest
7 × 3 on 45 seconds rest
5 × 3 on 30 seconds rest
Add 20 lbs
3 × 5 on one minute rest
Remove 30 lbs
Max reps in one minute
Max reps in 45 seconds
Max reps in 30 seconds
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
At the Agogae
Run 400
1 Net Climb (sub is 25 pullups, 25 dips, 25 air squats, 25 situps)
Run 400
2 Rope climbs (sub is 10 prone to standing pulls)
Run 400
3 Stone Cleans
Run 400
4 Tire Flips
Run 400
5 Burpee Pullovers (sub is 15 burpee pullups)
Run 400
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
Badger and the Beaver
Badger 5, 4, 3, 2, 1
Beaver 5, 4, 3, 2, 1
Do 5 reps of the Badger then
5 reps of the Beaver
Start over with 4 of each
Then 3, 2, 1
Bear Bits
5 squat cleans
5 presses
5 back squats
5 push press
5 thrusters
5 Bear
5 squat cleans
5 presses
5 back squats
5 push press
5 thrusters
Bear in 5 Acts
5 Squat Cleans
5 Presses
5 Back Squats
5 Push Presses
5 Thrusters
Then 4, 3, 2, 1
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.
Brutal
1 15 foot rope climb
2 TGU L/R 44/52
3 Clean and Jerks 75%
4 Deadlifts 150%
5 Back Squats @ 130%
5 Rounds for time
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
Butterfly
5 Bent over rows
5 Swings
5 High Pulls
5 Cleans
5 Snatches
Left then right hand
then 4, 3, 2, 1
CB 1
8 reps of each pair as a warm up
Dyno bench/lat pull
Bosu ball differently weighted bench/KB pullover
Flat Bench
Bosu dome pushpus
Seated sled pull
Incline Bench
Plyo box pushups
T-Bar row
Decline Bench
KB Pullover
Tank Extraction
Bosu ball differently weighted bench/KB pullover
Weighted Dips
Bent over reverse grip rows
Rounds of 12-10-8
Clean the Dead Badger
2 Deadlifts 1.6 x BW
3 Squat Cleans .75 BW
4 Badger (burpee squat clean thruster) .25 BW
5 Rounds for Time
Day Off Tomorrow
5 Back Squats (75%)
10 Ring Dips
5 Burpee Pullups
10 Swings (61)
5 Clean and Jerks (65%)
5 Rounds
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
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
Got Grip?
5 Fat Bar Push Press .65 x BW
5 Fat Bar Deadlifts 1.3 x BW
5 Fat Bar Pullups
10 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
Half Hour of Power
Power Cleans (55%)
Wall Ball
PUllups
Push Press (44 under 190/52 over 190)
Row
KB Snatch
Done for 5 minutes each for max reps
Heavily Armed B
Tricep Extensions
Ring Pushups
Cheat Curls
Ring Pushups
Push Press
Ring Pushups
Chin ups
Ring Pushups
KB Clean and Jerk
Ring Pushups
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
Heavy Bear and Badger
Bear
Badger 5, 4, 3, 2, 1
1st Badger round descends 5, 4, 3, 2, 1
2nd round descends 4, 3, 2, 1 and so on
Heavy Bear and Raging Badger
Bear
Badger
Burpee Rage Ball
5, 4, 3, 2, 1
5 rounds of Bear
Burpee-Squat clean-5 Thrusters for Badger
5 Burpee Rage Ball
Then 4, 3, 2, 1
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.
Hour of Power
Power Clean 55% BW
Wall Ball
Pullups
Single KB Push Press 44/52
Row
Single KB Snatch 44/52
Hour of Power (E)
Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (44)
Row (Calories)
KB Snatch (44)
Continuously running clock with 10 minutes max at each exercise for max reps.
Ironman
21 Ring Dips
18 KB Swings (52/61)
6 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
15 Ring Dips
12 KB Swings (52/61)
12 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
9 Ring Dips
6 KB Swings (52/61)
18 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
3 Rounds for Time
Just Dumb
Deadlift
Thruster
5, 4, 3, 2, 1
As heavy as you can manage
Add weight of both lifts together
Multiply that weight x 30 (# of reps)
Divide that weight total by workout time in seconds
That result is your score
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
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
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
Moving Day
Bar Walk
Farmer’s Walk
Tire Drag/Pull
Ruck and Bag Carry
Waiter’s Walk
Return all To Start
3 Rounds for Time
Pain Storm XX (E)
Brought to you by:
Karl Steadman and the good folks of Crossfit Manchester UK
One minute at each station with a running clock as with Fight Gone Bad. You get one minute off after each 5 events and rotate from A to B to C to D and then do it again for a total of 40 minutes of work time. If you can’t do muscle-ups set the rings at a height where you can do a jump assist through the transition. If you can’t do handstand pushups do pushups with your feet elevated as high as you can go.
Rotation A
1 – Handstand Pushups
2 – Muscle Ups
3 – Air Squats
4 – Sit Ups
5 – Pullups
Rotation B (36 lb KB)
1 – 2-Hand KB Swing
2 – KB Snatch (L)
3 – KB Walking Lunge
4 – KB Snatch®
5 – KB Goblet Squat
Rotation C (95 lbs)
1 – Push Press
2 – Sumo Deadlift High Pull
3 – Split Jerk
4 – Power Clean
5 – Thruster
Rotation D
1 – Burpees
2 – 10 Meter Sprint
3 – Pullups
4 – Military Press
5 – Row
Pheezy
5 Front Squats 75%
18 Pullups
5 Deadlift 1.3
18 Toes to Bar
5 Push Jerks 65%
18 Hand Release Push Ups
Probably American
5 DL 1.5
10 Ball Slams
5 Power Cleans .75
10 Ring Dips
5 BB Snatch .55
10 Hammer Hits
4 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
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).
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
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 Bunny and The Bear
The Bunny
Burpee
Sideways hop in and out of big tire
Burpee
Sideways hop back to starting point
Burpee
That’s one round
The Bear
Squat Clean
Press
Back Squat
Push Press
Thruster
That’s one round
The workout is 5 rounds of The Bunny, 5 rounds of the Bear, 5 Bunny, 4 Bear, 5 Bunny, 3 Bear for time.
The Catch
4 Deadlift 1.5 x BW
6 Power Clean .75 BW
8 Hang Power Snatch .50 x BW
Row 250
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
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
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

