20 Breathing Squats
Done 3x weekly
Add 5 lbs each workout

Strength

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

Metcon, Strength

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

Medium, Strength

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

Metcon, Short, Strength

Squat Clean
Press
Back Squat
Push Press
Front Squat
Thruster
5 rounds

Short, Strength

Bear 55% 5, 4, 3, 2, 1
Butterfly 25% , 4, 3, 2, 1
Alt between each

Medium, Metcon, Strength

5 Squat Cleans
5 Presses
5 Back Squats
5 Push Presses
5 Thrusters
Then 4, 3, 2, 1
For Time

Metcon, Short, Strength

5 KB Snatch/Thruster
5 Ball Buster (30)
5 Rounds
KB weight -190 44/+190 52

Metcon, Short, Strength

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.

Long, Metcon, Strength

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

Long, Metcon, Strength

5 Squat Cleans (75% BW)
5 Badger (25% BW)
Then 4, 3, ,2 1

Short, Strength

2 Deadlifts 1.6 x BW
3 Squat Cleans .75 BW
4 Badger (burpee squat clean thruster) .25 BW
5 Rounds for Time

Strength

Deadlift (225)
Handstand Pushups
Rounds of 21-15-9

Medium, Strength

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

Long, Metcon, Strength

Row 500
10 Axel (thick bar) Push Press (95)
10 DL + Box Jump (190)
10 Ring Dips
20 Air Squats
3 Rounds for Time

Medium, Metcon, Strength

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

Long, Metcon, Strength

Row 250
2 Bear
10 Pullups
2 TGU
10 Ring Dips
5 Rounds for Time

Medium, Strength

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.

Long, Metcon, Strength

Power Clean 55% BW
Wall Ball
Pullups
Single KB Push Press 44/52
Row
Single KB Snatch 44/52

Epic, Medium, Strength

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.

Epic, Strength

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

Epic, Metcon, Strength

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

Strength

Zena 5x
Just Shoot Me 4x
Start and finish with Zena

Long, Metcon, Strength

Tabata Squats
Tabata Ring Pushups
Tabata KB Snatch (44)
Tabata Tire Jump

Medium, Metcon, Strength

Clean ¾ BW
Bench Press BW
Deadlift 1.5 x BW
Rounds of 10-9-8…1
For Time

Long, Metcon, Strength

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

Medium, Strength

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

Long, Metcon, Strength

5 Handstand Pushups
10 One legged Squats
15 Pushups
Max rounds in 20 minutes

Long, Metcon, Strength

Bar Walk
Farmer’s Walk
Tire Drag/Pull
Ruck and Bag Carry
Waiter’s Walk
Return all To Start
3 Rounds for Time

Strength

400 Meter run
15 OHS (95)
5 rounds for time

Long, Metcon, Strength

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

Epic, Metcon, Strength

Ramona 10
Rude Awakening
Ramona 8
Rude Awakening
Ramona 6

Epic, Metcon, Strength

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

Medium, Metcon, Strength

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).

Long, Metcon, Strength

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

Medium, Metcon, Strength

5 Squat Cleans
5 Press
5 Back Squat
5 Push Press
5 Thrusters
Then 4, 3, 2, 1

Metcon, Short, Strength

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

Medium, Metcon, Strength

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.

Metcon, Short, Strength

4 Deadlift 1.5 x BW
6 Power Clean .75 BW
8 Hang Power Snatch .50 x BW
Row 250
4 Rounds for Time

Strength

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

Long, Metcon, Strength

1 TGU
1 Bear
10 rounds for time
Alternate hands each time for bear

Short, Strength

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

Long, Metcon, Strength

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

Long, Metcon, Strength

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

Medium, Metcon, Strength