A.

Three rounds of:
Complete as many calorie possible in 4 minutes of:
50 Double Unders
400 Meter Run
Max Calorie Row, Assault Bike, or Ski

When the clock reaches 12:00, rest until the clock reaches 15:00 and repeat for another 3 rounds. This will make it so you complete 6 rounds through this AMRAP and you will finish when the clock reaches 27:00.

B.

Every minute, on the minute, for 9-12 minutes:
Station 1 – 40 Second Hollow Hold
Station 2 – 40 Second Push-Up to Elbow Transitions
Station 3 – 40 Seconds of Russian Twists

A.
Every 90 seconds, for 15 minutes of:
Power Snatch + 2 Snatches

You may perform these touch and go, but make sure you are in control and not bouncing the barbell. Build in weight each set

B.

Every minute, on the minute, for 15 minutes:
Station 1 – 12-16/8-12 Calorie Row/Assault Bike
Station 2 – 10-15 Toes to Bar
Station 3 – 10 Shoulder to Overhead + 5 Overhead Squats (95/65 lbs)

A.

Every 3 minutes, for 18 minutes of:
Back Squat @ 20X1
*Set 1 – 4 reps @ 80%
*Set 2 – 4 reps @ 80-83%
*Set 3 – 4 reps @ 82-84%
*Set 4 – 4 reps @ 83-85%
*Set 5 – 4 reps @ 83-85%
*Set 6 – Max Reps @ 70-75%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

For time:
75/55 Calories of Assault Bike/Rowing
75 Wall Ball Shots (20/14 lbs)

A.

Every 3 minutes, for 15 minutes:
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM, then perform the following:

Every 3 minutes, for 6 minutes:
Push Press x Max Reps @ 80-85% of today’s 1-RM

B.

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Teams of two will alternate movements to complete as many rounds and reps as possible in 30 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on...for the duration of the 30 minutes.

Three sets for max calories/reps of:
600 Meter Run
40/30 Calorie Row
30 Down Ups
20 Dumbbell Thrusters
Rest 5 minutes

“12 Days of Thankfulness”
1 250 Meter Row
2 Power Cleans (95-135/65-95 lbs)
3 Thrusters (95-135/65-95 lbs)
4 Bar Facing Burpees
5 Pull-Ups
6 Handstand Puhs-Ups or Push-Ups
7 Kettlebell Swings
8 Single-Arm DB Snatches (4 each arm)
9 Toes to Bar / Knees to Elbow / V-Ups
10 Walking Lunges with Dumbbells
11 Dumbbell Push Press
12 Devils Press

A.

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Single Kettlebell Thrusters
3 Kettlebell Swings
6 Single Kettlebell Thrusters
6 Kettlebell Swings
9 Single Kettlebell Thrusters
9 Kettlebell Swings
...and so on, adding three repetitions after completing each round.

Scoring: Reps

B.

Every 2 minutes, for 16 minutes:
Station 1 - Dead-Stop Bulgarian Split Squat + RDL x 8 reps @ 4111 (Left Leg)
youtu.be/gnFkJFvUnzw
Station 2 - Dead-Stop Bulgarian Split Squat + RDL x 8 reps @ 4111 (Right Leg)
Station 3 - Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 - L-Sit x 15.15.15 seconds
(rest 5 seconds between each 10 second work interval)

A.

Every 3 minutes, for 30 minutes for max load:
300/250 Meter Row
2 Cleans

Note loads successfully lifted and sum them for your total score.

B.

Three sets of:
Barbell Glute Bridge x 12-15 reps
Rest as needed
Banded Hamstring Curls x 15-20 reps
Rest as needed

A.

Every 2 minutes, for 14 minutes:
Strict Overhead Press x 2 reps

*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
*Sets 6-7: 90-95% or 1-RM

B.

Four rounds for time of:
20 Alternating Dumbbell Snatches
6 Wall Walks

Every 10 minutes, for 40 minutes for times of:
600/500 Meter Row
30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg)
30 Single-Arm Kettlebell Push Presses (24/16 kg - one in front rack, the other pressing; 15 reps each arm)
30/20 Calories of Assault Bike

Please customize the reps/calories such that you have at least 90 seconds to recover between sets.

A.
Every 2 minutes, for 10 minutes of:
Snatch
Set 1 – 2 reps @ 50%
Set 2 – 2 reps @ 60%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 2 reps @ 80%

B.

Two sets for times of:
75 Double Unders
10 Bar Facing Burpees
5 Snatches (70-75%)
10 Bar Facing Burpees
75 Double Unders
Rest 1:1 or alternate full sets “you go/I go” with a partner.

A.

Three sets of:
1-1-2 Dumbbell Overhead Press x 8-10 reps
immediately followed by...
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 60-90 seconds

B.

Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Push Presses (50/35 lb DBs)
20 AB Mat Sit-Ups
30 Double-Unders

A.

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.

Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

A.

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

Compare results to June 15, 2022.

B.

Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

A.

For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Kettlebell Swings
800 Meter Run
40 Burpee Broad Jumps (3' minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run

Time Cap = 40:00

B.

Three sets of:
8-10 Single Arm Dumbbell Incline Bench Press (each arm)
Max Unbroken Wide Grip Strict Pull-Ups
Rest 1-2 minutes between sets

A.

Every 2 minutes, for 14 minutes of:
Squat Clean
Sets 1-3: 3 reps @ 75-80%
Sets 4-6: 2 reps @ 80-85%
Sets 7: 1 rep @ 87.5+%

*Do not touch and go.

B.

For time:
60 Wall Balls (20/14 lbs)
15 Clean and Jerks (135/95 lbs)
30 Bar Facing Burpees
15 Clean and Jerks (135/95 lbs)
60 Wall Balls (20/14 lbs)

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike OR 200 Meter Run
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 12:00...

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike OR 200 Meter Run
5 Dumbbell Devil's Presses

Rest 2 minutes, and when the running clock reaches 24:00...

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike OR 200 Meter Run
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses

"The Veteran" (Beginner)

Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups

"The Veteran" (Intermediate)

Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

"The Veteran" (Advanced)

Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

A.

Every 2 minutes, for 16 minutes:
Clean

*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%

B.

Three rounds for time of:
30/20 Calories of Rowing
60 Double-Unders
30 Kettlebell Swings