Strength / Work Capacity

A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 Rounds:
In 5:00 Run 400m 1x
Remaining time:
AMRAP:
3 Clean and Jerks (185)
3 Muscle Ups
Rest 2:00
In 5:00 Row 500m 1x
Remaining Time:
AMRAP:
7 Burpees
21 Double Unders

A. 130 x 8
B. 350 x 14
C. 17 + 39

Work Capacity / Stamina

For Time:
Run 200m
45 Wall Ball (20)
25 KB Swings (70)
45 Double Unders
25 Push Jerks (135)
45 Box Jump Overs (24)
25 Power Cleans (135)
45 Burpees
25 Ring Dips
45 Toes to Bar
Run 200m

Time: 22:43

Strength / Work Capacity

A. Front Squat 5-3-1+
B. "Sissy Test"
20-1 KB Swing (70)
1-20 Burpee

R1) 20 Swing, 1 Burpee
R2) 19 Swing, 2 Burpee
R3) 18 Swing, 3 Burpee....

A. 255 x 5
B. 27:59

Benchmark "DT" / Work Capacity / Stamina

A. "DT"
5 RFT:
12 Deadlifts (155)
9 Hang Power Clean (155)
6 Push Jerks (155)

B. 21-15-9
HSPU
Burpee

A. 9:09
B. 8:02

Work Capacity

A. 10 Sets:
10 Unbroken HSPU
(Rest as needed b/w sets)

B. 5 Rounds:
3:00 AMRAP
5 SDLHP (115)
5 Thrusters (115)
1 Muscle Up
Rest 1:00 B/W sets

Rest 2 Hours

C. For time:
Row 2k
100 KB Swings (53)
50 Push Press (85)
25 Pull Ups
25 Burpees

A. 17:49
B. 15 + 15
C. 18:07

Strength / Work Capacity

A. Back Squat 5-3-1+
B. 3 Rounds:
20 C2B Pull Ups
20 KB Swings (70)
20 Burpees
Run 200m
Rest 3:00

A. 300 x 3
B. 2:59, 3:31, 4:30

Work Capacity

10 RFT:
100m Run
7 Deadlifts (225)
100m Run
10 Burpees
Rest 1:00

Time: 24:59 (including rest)

Work Capacity

A. 3 RFT:
12 Muscle Ups
75 Air Squats

B. 21-15-9
KB Swing (70)
Burpees

A. 9:45
B. 4:18

Work Capacity

A. 50-40-30-20-10
Double Unders (unbroken)
10 Burpees after each set of Double Unders

B. For Time:
50 DB Thrusters (2x 40#)
40 Box Jump Overs (24)
75 Double Unders

C. Hold a 1:40 split for max meters on C2 erg (If split goes over 1:40 for 5 seconds or more, workout is finished)

A. 3:24
B. 6:31
C. 449

Strength / Endurance

A. Bench Press 5-5-5+

B. 1RM Power Clean

C. 45:00 AMRAP

Run 400m

20 Burpees

30 KB Swings (53)

A. 175 x 12 reps

B. 265#

C. 7 + 400m + 20 burpees

Work Capacity

‎5 Rounds at 90%. Goal is all sets same time and effort. Want to establish control over the workouts and understand how much you have to give.

35 Double Unders
15 Pullups
10 Burpees
15 Box Jumps
35 Double Unders

Rest 3:00 bw rounds

1) 1:58

2) 1:57

3) 1:55

4) 1:52

5) 1:50

Strength / DE / Work Capacity

A. Bench Press 3-3-3+
B. DE Front Squat (Dynamic Effort) 12x2 @50% of 1RM with Exactly :45 rest bw sets.
C. 5 RFT
-10x Push Press (135/95)
-10x Front Squat (135/95)
-30x Double Unders
10x Burpees
Rest 3:00 after each round

A. 142, 162, 182 x 12

B. 12x2 @ 145#

C. 1:19, 1:24, 1:20, 1:37, 1:35

Work Capacity / Stamina

For Time:
30 Power Snatches (135)
30 Front Squats (135)
30 Power Cleans (135)
30 Burpees

11:42

Then:
3 RFT:
7 Deadlifts (315)
7 Box Jumps (30)

3:11

Strength / Work Capacity

Front Squat 5-5-5-5-5

225-235-245-255-260

For Time:
21 Ring Dips
20 Wall Ball (20)
10 Strict Pull Ups
15 Ring Dips
20 Wall Ball
10 Strict Pull Ups
9 Ring Dips
20 Wall Ball
10 Strict Pull Ups

Then:
AMRAP 6:00 Squat clean ladder 1-6

44 reps completed

Time: 6:22
Then:
3 sets:
Row 300m
10 Burpees
Rest 2:00

1:18
1:22
1:28

2 sets:
Row 300m
10 Box Jumps (30)
Rest 2:00

1:58
1:33

1 set:
Row 300m
10 Box Jumps (30)
100 Double Unders
2:54

Benchmark "Kalsu"

Top of every minute perform:
5 Burpees
Remaining amount of time in that minute complete:
AMRAP Thrusters (135lb.)
Time ends when 100 Thrusters are completed

Time: 23:41

Work Capacity / Stamina / Work Capacity

For time:
1k Run
30 HSPU
1k Row

Time: 12:05

Rest 7 hours then:

10-1 Ladder of:
315lb. Deadlift
Box Jump, 36"
Ring Push Up

Time: 14:24

Rest 5:00

5 Sets:
Every 2:30 perform:
10 Burpees
10 Toes to Bar
40 Double Unders

Benchmark "Jeremy"

21-15-9
Overhead Squat 95#
Burpees

Time: 5:05

Work Capacity / Stamina

A. 7 RFT:
15 SDLHP (75)
12 Pistols (alternating)
9 HSPU

14:09

Rest 10:00

B. Top of every minute 5x Burpee
Remaining amount of time complete:
AMRAP Toes to Bar
Time ends when 100x toes to bar are completed

Rest 5:00

C. Top of every minute 5x Box Jump (30)
Remaining amount of time complete:
AMRAP Wall Ball (20)
Time ends when 100x wall ball are completed

Strength / Work Capacity / Stamina

A. Deadlift 3-3-3-3
A2. Handstand pushups amrap strict
B. 5 RFT
5 deadlift (275)
10 Burpees
C. AMRAP in 10 min.
5 Toes to Bar
5 ring dips
30 double unders

A. 375 - 385 - 405 - 405 x 2
A2. 6 - 16 - 13 - 11

B. 3:15

C. 10 + 5

Strength / Work Capacity

A. Push Press 4-4-4-4

175-180-185-190

B. 3 Rounds of
15x Ring Dips
10x Power Clean and Jerk (135)

4:38

Rest 10:00

C. 3 Rounds of
350m Row
25 Wallball (20)
10 Burpees

11:32