Week 1
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Week 2
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Week 3
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Week 4
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Week 5
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Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minute |
Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
|
Workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.
*If all reps are completed, time cap extends by 4 minutes. |
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target/14-lb to 9-ft target
55-calorie row
55 handstand push-ups |
Workout 17.5
10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders |
| Workout 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb. |
Workout 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes. |
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb. |
Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target |
Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb. |
| Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap |
Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds |
Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet |
Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb. |
Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb. |
| Workout 14.1
AMRAP 10 mins
30 Double Unders
15 Snatches (Men: 75lbs, 34kg Women: 55lbs, 25kg) |
Workout 14.2
AMRAP
0 – 3 mins
10 Overhead Squats (Men: 95lbs, 43kg Women: 65lbs, 29kg)
10 Chest to Bar Pullups
10 OHS
10 CtB Pullups
If you complete
3 – 6 mins
12 Overhead Squats
12 Chest to Bar Pullups
12 OHS
12 CtB Pullups
Etc. |
Workout 14.3
AMRAP 8 mins
10 Deadlifts (Men: 135lbs, 61kg Women: 95lbs, 43kg)
15 Box Jumps (Men: 24″ Women: 20″)
15 Deadlifts (Men: 185lbs, 84k Women: 135lbs, 61kg)
15 Box Jumps (Men: 24″ Women: 20″)
20 Deadlifts (Men: 225lbs, 102kg Women: 155lbs, 70kg)
15 Box Jumps (Men: 24″ Women: 20″)
25 Deadlifts (Men: 275lbs, 125kg Women: 185lbs, 84kg)
15 Box Jumps (Men: 24″ Women: 20″)
30 Deadlifts (Men: 315lbs, 143kg Women: 205lbs, 93kg)
15 Box Jumps (Men: 24″ Women: 20″)
35 Deadlifts (Men: 365lbs, 166kg Women: 225lbs, 102kg) |
Workout 14.4
AMRAP 14 mins
60 Calorie Row
50 Toes to Bar
40 Wall Balls (Men: 20lbs, 9kg Women: 14lbs, 6kg)
30 Cleans (Men: 135lbs, 61kg Women: 95lbs, 43kg)
20 Muscleups |
Workout 14.5
21-18-15-12-9-6-3
Thrusters (Men: 95lbs, 42.5kg Women: 65lbs, 30kg)
Over the Bar Burpees |
| Workout 13.1
AMRAP 17 mins
40 Burpees
30 Snatches (Men: 75lbs, 34kg Women: 45lbs,20kg)
30 Burpees
30 Snatches (Men: 135lbs, 61kg Women: 75lbs, 34kg)
20 Burpees
30 Snatches (Men: 165lbs, 75kg Women: 100lbs, 45kg)
10 Burpees
As many as possible (Men: 210lbs, 95kg Women: 120lbs, 54kg) |
Workout 13.2
AMRAP 10 mins
5 Shoulder to Overhead (Men: 115lbs, 52kg Women: 75lbs, 34kg)
10 Deadlifts (Men: 115lbs, 52kg Women: 75lbs, 34kg)
15 Box Jumps (Men: 24″ Women: 20″) |
Workout 13.3
AMRAP 12 mins
150 Wall Balls (Men: 20lbs, 9kg Women: 14lbs, 6kg)
90 Double Unders
30 Muscle-ups |
Workout 13.4
AMRAP 7 mins
3 Clean and Jerk (Men: 135lbs, 61kg Women: 95lbs, 43kg)
3 Toes to Bar
Up by 3 each round |
Workout 13.5
AMRAP 4
15 Thruster (Men: 100 lbs, 45kg Women: 65lbs, 29kg)
15 Chest to Bar Pullups
If 3 rounds completed in under 4 mins extend to 8 mins.
If 6 rounds completed in under 8 mins extend to 12 mins.
And so forth. |
| Workout 12.1
AMRAP 7 mins
Burpees |
Workout 12.2
AMRAP 10 mins
30 Snatches (Men: 75lbs, 34kg Women: 45lbs, 20kg)
30 Snatches (Men: 135lbs, 61kg Women: 75lbs, 34kg)
30 Snatches (Men: 165lbs, 75kg Women: 100lbs, 45kg)
As many reps as possible (Men: 210lbs, 95kg Women: 120lbs, 54kg) |
Workout 12.3
AMRAP 18 mins
15 Box Jumps (Men: 24″ Women: 20″)
12 Push Press (Men: 115lbs, 52kgs Women: 75lbs, 34kg)
9 Toes to Bar |
Workout 12.4
AMRAP 12 mins
150 Wall Balls (Men: 20lbs, 9kg Women: 14lbs, 6kg)
90 Double Unders
30 Muscleups |
Workout 12.5
AMRAP 7 mins
Thruster (Men: 100lbs, 45kg Women: 65lbs, 29kg) x 3
Chest to Bar Pullups x 3
Up by 3 for each every round |
| Workout 11.1
AMRAP 10 mins
30 Double Unders
15 Power Snatches (Men: 75lbs, 34kg Women: 55lbs, 25kg) |
Workout 11.2
AMRAP 15 mins
9 Deadlifts (Men: 155lbs, 70kg Women: 100lbs, 45kg)
12 Pushups
15 Box Jumps (Men: 24″ Women: 20″) |
Workout 11.3
AMRAP 5 mins
Squat Clean and Jerk (Men: 165lbs,75kg Women: 110lbs, 50kg) |
Workout 11.4
AMRAP 10 mins
60 Bar-facing burpees
30 Overhead Squats (Men: 120lbs, 54kg Women: 90lbs, 41kg)
10 Muscleups |
Workout 11.5
AMRAP 20 mins
5 Power Cleans (Men: 145lbs, 66kg Women: 100lbs, 45kg)
10 Toes to Bar
15 Wall Balls (Men: 20lbs, 9kg Women: 14lbs, 6kg)
Workout 11.6
AMRAP 7 mins
Thruster (Men: 100lbs, 45kg Women: 65lbs, 29kg) x 3
Chest to Bar Pullups x 3
Up by 3 for each every round |
