Fitness
Open Gym
Competitor
Open Gym
Fitness
Foam roll posterior then 3 rounds 10 air squats 10 alt. lunges 10 banded good mornings 20sec plank
AMRAP 25
20 burpees
20 alt. reverse lunges with dumbbell (20/14)
20 alt. dumbbell snatch (50/35)
400m run
Competitor
Foam roll posterior then 3 rounds 10 air squats 10 alt. lunges 10 banded good mornings 20sec plank
AMRAP 25
20 burpees
20 alt. reverse lunges with dumbbell (20/14)
20 alt. dumbbell snatch (50/35)
400m run
Fitness
3 rounds 10 bar kips 10 single arm kb swings each arm 5 v-ups 200m run
AMRAP 20 400m run 10 single arm kb swings each arm (55/35) 60 ft. front rack kb carry each arm (55/35) 10 burpee pull-ups
Competitor
3 rounds 10 bar kips 10 single arm kb swings each arm 5 v-ups 200m run
AMRAP 20 400m run 10 single arm kb swings each arm (70/55) 60 ft. front rack kb carry each arm (70/55) 10 muscle-ups
Fitness
2 rounds: 5 high pulls 5 hang muscle clean 5 front squat 5 power cleans
EMOM 8: 2 squat clean (50%) + 3 burpees over bar
AMRAP 10 2,4,6,8... handstand push-ups hang clean (115/75) toes to bar
Competitor
2 rounds: 5 high pulls 5 hang muscle clean 5 front squat 5 power cleans
EMOM 8: 2 squat clean (50%) + 3 burpees over bar
AMRAP 10 2,4,6,8... strict handstand push-ups hang clean (155/105) toes to bar
Fitness
3 rounds: 30sec bottom squat hold 30sec plank shoulder taps 30 ft. duck walk 8 ring rows
5 rounds for time: 10 alt. dumbbell hang squat cleans (50/35) 10 pull-ups 15 air squats 200m run 2min rest
Competitor
3 rounds: 30sec bottom squat hold 30sec plank shoulder taps 30 ft. duck walk 8 ring rows
5 rounds for time: 10 alt. dumbbell hang squat cleans (70/50) 10 chest to bar pull-ups 15 air squats 200m run 2min rest
Fitness
3 rounds: 10 banded good mornings 20sec plank 10 straight leg row pulls
AMRAP 20
3 deadlifts (225/155)
17 burpees over bar
20 double unders
20/16 cal row
Competitor
3 rounds: 10 banded good mornings 20sec plank 10 straight leg row pulls
AMRAP 20
3 deadlifts (315/225)
17 burpees over bar
20 double unders
20/14 cal bike
Fitness
3 rounds: 10 air squats @ 30X1 tempo 10 alt. front rack lunges (45/35) 10 strict press (45/35) Push Press 5 x 5 @ 20X1 tempo
AMRAP 8 5 Thrusters (95/65) 10 abmat sit-ups 15 air squats
Competitor
3 rounds: 10 air squats @ 30X1 tempo 10 alt. front rack lunges (45/35) 10 strict press (45/35) Push Press 5 x 5 @ 20X1 tempo
AMRAP 8 5 Thrusters (115/75) 10 ghd sit-ups 15 air squats
Fitness
Open Gym
Competitor
Open Gym
Home Workouts
Test
Fitness
Foam roll posterior
then
3 rounds
10 air squats
10 alt. lunges
10 banded good mornings
20sec plank
3 rounds for time:
800m partner run
40 russian kettlebell swings (55/35)
30 syncronized air squats
Competitor
Foam roll posterior
then
3 rounds
10 air squats
10 alt. lunges
10 banded good mornings
20sec plank
3 rounds for time:
800m partner run
40 russian kettlebell swings (55/35)
30 syncronized air squats
Fitness
3 rounds:
10 banded good mornings
20sec plank
10 straight leg row pulls
3 rounds for time:
20 deadlifts (105/75)
15 hang power cleans (105/75)
10 shoulder to overhead (105/75)
Competitor
3 rounds:
10 banded good mornings
20sec plank
10 straight leg row pulls
3 rounds for time:
20 deadlifts (155/105)
15 hang power cleans (155/105)
10 shoulder to overhead (155/105)
15 minute time cap
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Dual KB Deadlifts
30 Second Plank Hold
10 Air Squats w/ Pause
WOD: (Teams of 3)
6 Rounds:
400m Sandbag Run
20 Sandbag Cleans
200m Kettlebell Farmers Carry
20 Kettlebell Goblet Squats
100m Sled Drag
*One Athlete On Assault Bike at all Times
**After Each Round: One Athlete Rotates Assault Bike
***Score is Time + Total Calories Accumulated on Bikes
****40 Minute Time Cap
*****Athletes Choose Weights for all Movements
Fitness
3 rounds:
10 air squats @ 30X1 tempo
10 alt. front rack lunges (45/35)
10 strict press (45/35)
Back Squat:
5 x 5 @ 21X1 tempo
AMRAP 8
200m run
20 air squats
Competitor
3 rounds:
10 air squats @ 30X1 tempo
10 alt. front rack lunges (45/35)
10 strict press (45/35)
Back Squat:
5 x 5 @ 21X1 tempo
AMRAP 8
200m run
20 air squats
Fitness
3 rounds
10 bar kips
10 single arm kb swings each arm
5 v-ups
10 row strokes (5 easy/5 hard)
AMRAP 20
100 double unders
50/40 calorie row
40 wallballs (20/14)
30 hang power cleans (95/65)
20 burpee pull-ups
Competitor
3 rounds
10 bar kips
10 single arm kb swings each arm
5 v-ups
10 row strokes (5 easy/5 hard)
AMRAP 20
100 double unders
50/40 calorie row
40 wallballs (20/14)
30 hang power cleans (135/95)
20 bar muscle-ups
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Russian KB Swings
10 Box Jump w/ Step Down
5 Inch Worms
WOD: 3x12 Minute EMOMs (1 Minute Rest Between)
Station 1: 12 Minute Core EMOM (3 Rounds)
Minute 1: 45 Second Plank Hold
Minute 2: Max Reps Abmat Situps
Minute 3: 45 Second Superman Hold
Minute 4: Max Reps Hollow Hold Flutter Kick (2-Count)
Station 2: 12 Minute Lower Body EMOM (3 Rounds)
Minute 1: 45 Second Bottom of Squat Hold
Minute 2: Max Reps Air Squats
Minute 3: 45 Second Weighted Wall Sit
Minute 4: Max Reps Lunges
Station 3: 12 Minute Burner EMOM (3 Rounds)
Minute 1: 15 Kettlebell Swings (35/25#)
Minute 2: Max Reps Burpees
Minute 3: 15 Box Jumps (24/20”)
Minute 4: Max Cal Assault Bike
*Score is total reps of Max Effort Rounds/EMOM
**Athletes can pick which order to complete EMOMs with 1 minute rest between each
Fitness
2 rounds:
5 high pulls
5 hang muscle clean
5 front squat
5 power cleans
EMOM 8:
2 power snatch + 1 overhead squat
AMRAP 10
4 handstand push-ups
8 front squats (95/65)
12 abmat sit-ups
Competitor
2 rounds:
5 high pulls
5 hang muscle clean
5 front squat
5 power cleans
EMOM 8:
2 power snatch + 1 overhead squat
AMRAP 10
4 strict handstand push-ups
8 overhead squats (95/65)
12 GHD sit-ups
Fitness
3 rounds:
5 box jump with step down
30sec plank shoulder taps
30 ft. duck walk
8 ring rows
5 rounds for time:
12 pull-ups
12 hang kb squat cleans* (55/35)
10 burpee box jump over (24"/20")
250m row
2min rest
*6 cleans each arm
Competitor
3 rounds:
5 box jump with step down
30sec plank shoulder taps
30 ft. duck walk
8 ring rows
5 rounds for time:
12 chest to bar pull-ups
12 hang kb squat cleans* (70/55)
10 burpee box jump over (30"/24")
250m row
2min rest
*6 cleans each arm
Home Workouts
Warm Up:
2 Rounds:
200m Run
20 Second Tuck Hold
10 High Kicks (5 Ea. Leg)
10 Lateral Kicks (5 Ea. Side)
5 Inch Worms
WOD: “Coffland”
Fort Time:
6 Minute Hang From Bar (Cumulative)
Each Time You Drop Perform:
800m Run
30 Push-ups
*36 Minute Time Cap
**If athletes finish before time cap, continue with 6 Minute Plank Hold (performing run/push-ups when unable to hold)... rotate between bar hang/plank until thru full 36 Minutes
Fitness
PUSH WINTER GAMES
Competitor
PUSH WINTER GAMES
Fitness
3 rounds
10 bar/ring kips
10 single arm kb swings each arm
5 v-ups
10 row strokes (5 easy/5 hard)
For time:
10 burpee pull-ups
20 toes to bar
30 kettlebell swings (55/35)
40/32 cal row
30 kettlebell swings
20 toes to bar
10 burpee pull-ups
Competitor
3 rounds
10 bar/ring kips
10 single arm kb swings each arm
5 v-ups
10 row strokes (5 easy/5 hard)
For time:
10 muscle-ups
20 toes to rings
30 kettlebell swings (70/55)
40/28 cal bike
30 kettlebell swings
20 toes to rings
10 muscle-ups
18 minute time cap
Home Workouts
Warm Up:
2 Rounds:
250m Row
20 Second Hollow Hold
10 Air Squats (w/ Pause)
5 Inch Worms
WOD:
5 Rounds:
20 Dual Dumbbell Front Rack Lunges (35/25#)
15 Push-ups
20 Dumbbell Front Squats (35/25#)
15 Pull-ups
1000m Row
*40 Minute Time Cap
Fitness
2 rounds:
5 high pulls
5 hang muscle clean
5 front squat
5 power cleans
EMOM 8:
2 power clean + 1 front squat
AMRAP 10
6 pike push-ups
7 power cleans (95/65)
35 double unders
Competitor
2 rounds:
5 high pulls
5 hang muscle clean
5 front squat
5 power cleans
EMOM 8:
2 power clean + 1 front squat
AMRAP 10
6 strict handstand push-ups
7 power cleans (135/95)
35 double unders
Fitness
3 rounds:
5 box jump with step down
30sec plank shoulder taps
30 ft. duck walk
8 ring rows
5 rounds for time:
12 pull-ups
12 box jump overs (24"/20")
12 alt. single hang db thrusters (35/25)
200m run
2min rest
Competitor
3 rounds:
5 box jump with step down
30sec plank shoulder taps
30 ft. duck walk
8 ring rows
5 rounds for time:
12 chest to bar pull-ups
12 box jump overs (30"/24")
12 alt. single hang db thrusters (50/35)
200m run
2min rest
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Russian KB Swings
30 Second Plank Hold
10 Med Ball Squat Cleans
WOD:
1 Mile Run
40 Wall Balls (20/14#)
40 Kettlebell Swings (35/25#)
40 Abmat Sit-ups
800m Run
30 Wall Balls (20/14#)
30 Kettlebell Swings (35/25#)
30 Abmat Sit-ups
400m Run
20 Wall Balls (20/14#)
20 Kettlebell Swings (35/25#)
20 Abmat Sit-ups
200m Run
10 Wall Balls (20/14#)
10 Kettlebell Swings (35/25#)
10 Abmat Sit-ups
*40 Minute Time Cap
Fitness
3 rounds:
10 banded good mornings
20sec plank
10 straight leg row pulls
AMRAP 20
10 deadlifts (185/125)
10 toes to bar
25/20 calorie row
Competitor
3 rounds:
10 banded good mornings
20sec plank
10 straight leg row pulls
AMRAP 20
10 deadlifts (225/155)
10 toes to bar
25/20 calorie row
Fitness
3 rounds:
10 air squats @ 30X1 tempo
10 alt. front rack lunges (45/35)
10 strict press (45/35)
Front Squat:
5 x 5 @ 21X1 tempo
AMRAP 8
2,4,6,8...
thruster (95/65)
bar facing burpee
Competitor
3 rounds:
10 air squats @ 30X1 tempo
10 alt. front rack lunges (45/35)
10 strict press (45/35)
Front Squat:
5 x 5 @ 21X1 tempo
AMRAP 8
2,4,6,8...
thruster (95/65)
bar facing burpee
Home Workouts
Warm Up:
2 Rounds:
200m Run
30 Second Plank Hold
8 Slow Tempo Ring Rows
250m Row
WOD:
32 Minute AMRAP:
400m Run
16 Alt Dumbbell Snatches (35/25#)
500m Row
2 Rope Climbs
*Scale 3 Strict Pull-ups or 6 Strict Ring Rows per Rope Climb
Fitness
Open Gym
Competitor
Open Gym