PROGRAM A
24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)
20 DUMBBELL SNATCH (Alternating)
19 DUMBBELL STEP UPS (Alternating)

PROGRAM A
6 Rounds
8 Push Up + Renegade Row
24 Air Squats
36 Double Unders / Dumbbell Hop Overs

PROGRAM A
20 Min AMRAP
Run 200 Meters
10 Pull Ups
20 Kettlebell/Dumbbell Swings…

PROGRAM A
100 Dumbbell Thrusters
Every minute you perform burpees.
When the clock hits 1:00 - you do 1 burpee.
When the clock hits 2:00 - you do 2 burpees….

PROGRAM B
4 Rounds
Each Round is a 3 Min AMRAP
8 Barbell Hang Power Cleans
8 Box Jump Overs….

PROGRAM A
10 Devil Press
10 Toes to Bar / V-Ups
9 Devil Press
9 Toes to Bar / V-Ups

PROGRAM B
FOR TIME:
10 BARBELL POWER CLEANS
10 BARBELL JERKS
10 BARBELL BACK SQUATS
10 BAR FACING BURPEES…

PROGRAM A
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
3 Wall Walks
20 Single Dumbbell Overhead Walking Lunges (Alternating)

PROGRAM B
Every 5 Min for 5 Total Rounds
40 Double Unders
12 Power Snatch
20 Wall Balls

PROGRAM B
4 Rounds
Run 400 Meters
12 Barbell Deadlifts
24 Push Up + Tap + Tap…

PROGRAM A
2 Rounds
20 Pull Ups
20 Box Jumps
20 Dumbbell Bent Over Rows…

PROGRAM B
AMRAP 10 Min
1 Barbell Hang Squat Clean
1 Barbell Push Press
2 Barbell Hang Squat Cleans
2 Barbell Push Press…

PROGRAM A
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
REST 3 MIN….

PROGRAM B
Run 400 Meters
30 Back Squats
Run 400 Meters
60 Wall Balls
Run 400 Meters

PROGRAM A
AMRAP 12 Min
2 Wall Walks
6 Pull Ups
8 Dumbbell Push Press/Jerks

PROGRAM B
4 Rounds
Each Round is...In a 3 Minute Window Complete:
20 Deadlifts
12 Hang Squat Cleans
Max Reps Burpee Box Jump Overs

PROGRAM A
3 Rounds
60 Alternating Lunges (Unweighted)
30 Push Ups
30 Dumbbell Bent Over Rows

PROGRAM A
Part 1:
Every 2 Min for 10 Min:
Run 200 Meters
Max Medicine Ball / KB Squat Cleans
Rest 2 Min Before Part 2

PROGRAM A
Street Parking Vault: "DUMBBELL CUATRO" 10 Dumbbell Lungesters
6 Toes to Bar
9 Dumbbell Lungesters
6 Toes to Bar…

PROGRAM A
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
25 Double Unders
8 Push Up + Renegade Rows

PROGRAM A
3 Rounds
Run 400 Meters
40 Alternating Single Arm Dumbbell Snatch
20 Burpee Pull Ups

PROGRAM B
5 Rounds
10 Barbell Clean and Jerks
10 Box Jump Overs
10 Barbell Thrusters
10 Box Jump Overs

PROGRAM A
40 Alternating Dumbbell Shoulder Press
40 Alternating Dumbbell Step Ups
30 Alternating Dumbbell Shoulder Press
30 Alternating Dumbbell Step Ups…

PROGRAM A
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
20 Wall Balls
10 Supine Rows

PROGRAM A
4 Rounds
20 Burpees
20 Alternating Weighted Step Ups
20 Box Jumps

PROGRAM B
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 4 Heavy Deadlifts + 1 Lateral Burpee Over Bar
Min 2: 4 Heavy Deadlifts + 2 Lateral Burpees Over Bar
Min 3: 4 Heavy Deadlifts + 3 Lateral Burpees Over Bar

PROGRAM A
800 Meter Run
then
3 Rounds
40 Step Alternating Ups (Unweighted)
20 Pull Ups…

PROGRAM A
30 Dumbbell Squats
20 Dumbbell Push Press
30 Dumbbell Lungesters
20 Dumbbell Push Press
30 Dumbbell Squats

PROGRAM A
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
1 Push Up + Tap + Tap
1 Jump OVER
2 Push Up + Tap + Tap…

PROGRAM B
Every 2 Min for 20 Min:
Run 100 Meters (50 out - 50 back)
3 Power Cleans
3 Front Squats
3 Jerks

PROGRAM A
30 Devil Press
400 Meter Farmer Carry
Rest 2 Minutes
400 Meter Farmer Carry
30 Devil Press

PROGRAM A
Every 5 Min for 4 Rounds:
Run 400 Meters
30 KB Swings
30 Air Squats

PROGRAM A
3 Rounds
Each Round is a 3 Min AMRAP
12 Dumbbell Deadlifts
8 Push Up + Renegade Row
Rest 1 Min Between Rounds

PROGRAM A
5 Rounds
Run 200 Meters
15 Pull Ups
10 Single Dumbbell Overhead Lunge Right
10 Single Dumbbell Overhead Lunge Left…

PROGRAM A
AMRAP 12 Min
20 Double Unders
1 Dumbbell Front Squat
1 Dumbbell Hang Squat Clean Thruster (Cluster)
1 Dumbbell Push Press…

PROGRAM A
5 Rounds
Each Round is:
1 Min Max Alternating Dumbbell Snatches
1 Min Max Wall Balls
1 Min Max Toes to Bar / V-Ups…

PROGRAM A
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press
Minute 2: Max Reps Box Jump Overs

PROGRAM B
5 Rounds
Run 400 Meters
15 Barbell Back Squats
3 Wall Walks

PROGRAM A
5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Pull Ups
Rest 3 Min
Repeat...

PROGRAM A
10 Rounds
8 Hang Power Cleans
6 Weighted Sit Ups
6 Supine Dumbbell Toe Touches

PROGRAM B
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Barbell Push Press / Jerk
14 Air Squats
20 Double Unders

PROGRAM A
8 Rounds
Run 200 Meters
5 Devil Press
10 Alternating Dumbbell Step Ups

PROGRAM B
4 Rounds
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 Hang Squat Cleans

PROGRAM B
10 Barbell Strict Press
Run 200 Meters
20 Barbell Strict Press
Run 400 Meters
30 Barbell Strict Press

PROGRAM A
5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
15 Dumbbell Deadlifts

PROGRAM A
EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Double Dumbbell Snatch
4 Burpees
4 Thrusters

PROGRAM A
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
100 Meter Farmer Carry
8 Jump Overs

PROGRAM A
3 Rounds
30 Medicine Ball Cleans
30 Push Ups
30 Sit Ups

PROGRAM B
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 Barbell Power Cleans
6 Burpees…
Rest 2 Min Before Part 2

PROGRAM A
4 Rounds
15 Toes to Bar
30 Wall Balls
400 Meter Run

PROGRAM A
AMRAP 10 MIN
2 Kettlebell Swings
2 Box Jump Overs
4 Kettlebell Swings
4 Box Jump Overs…

PROGRAM A
Every 2 Min for 8 Rounds (16 Min):
25 Double Unders
15 Air Squats
7 Pull Ups
No weight needed today!

PROGRAM B
5 Rounds
Run 200 Meters
10 Barbell Power Clean and Jerks
RX Men: 75-95#
RX Women: 55-65#

PROGRAM A
Run 800 Meters
then
4 Rounds
15 Deadlifts
10 Push Up + Renegade Rows…

PROGRAM A
10 Min AMRAP
(As Many Round and Reps as Possible in 10 Min)
20 Alternating Hang Dumbbell Snatch
12 Weighted Sit Ups…

PROGRAM B
EMOM 12 Min
(Every Min on the Min for 12 Min)
6 Heavy Back Squats
3-5 Strict Pull Ups (or sub)…

PROGRAM A
8 Rounds
30 Double Unders
12 Alternating Farmer Lunges
12 Alternating Dumbbell Shoulder Press (6 Per Side)…

PROGRAM A
As Far as You Can Get in 20 Min
Run 200 Meters
2 Devil Press
Run 200 Meters
4 Devil Press…

PROGRAM A
"Lucky 17"
17 Min AMRAP
17 Burpees
17 Box Jump Overs…

PROGRAM B
3 Rounds
30 Back Squats
Run 400 Meters
Rest 2 Min Between Rounds…

PROGRAM B
5 Rounds
15 Hang Power Snatch
15 Push Press
10 Toes to Bar / 15 V-Ups…

PROGRAM A
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
15 Dumbbell Hop Overs
10 Wall Balls…

PROGRAM A
18 Min AMRAP
(As Many Rounds and Reps As Possible in 18 Min)
Run 200 Meters
9 Pull Ups
9 Push Ups…

PROGRAM A
For Time
30 Dumbbell Front Rack Step Ups
10 Burpee Pull Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Right Up at Shoulder)
10 Burpee Pull Ups…

PROGRAM B
12 Min EMOM
(Every Min on Min for 12 Min)
4 Heavy Deadlifts
4 Seated Box Jumps…

PROGRAM A
2 Rounds
25 Dumbbell Hang Power Cleans
35 Dumbbell Front Squats
50 Double Unders / DB Hop Overs…

PROGRAM A
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
2 Wall Walks
6 Toes to Bar / V-Ups
12 KB Swings…

PROGRAM B
Part 1:
In a 4 Min Window
Run 400 Meters
Max Reps Barbell Shoulder Press in Remaining Time
Rest 1 Min Before Part 2…

PROGRAM A
For Time
30 Dumbbell Hang Squat Cleans
30 Burpees
30 Dumbbell Thrusters
30 Burpees…

PROGRAM B
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Run 200 Meters
16 Box Jumps
10 Hang Power Snatch…

PROGRAM A
10 Rounds
4 Devil Press
2 Lungester…

PROGRAM A
5 Rounds
20 Supine Ring/ Bar in Rack Rows or Dumbbell Bent Over Rows
20 Dumbbell Push Press
400m Run…

PROGRAM A
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 KB/DB Swings
24 Russian Twists…

PROGRAM A
5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Dumbbell Power Clean and Jerks
8 Dumbbell Hop Overs…

PROGRAM A
Every 5 Min for 4 Rounds:
Run 400 Meters
12 Pull Ups
24 Wall Balls…

PROGRAM A
8 Rounds
8 Devil Lunges
16 Box Jump Overs…

PROGRAM A
7 Rounds
Each Round is 30 Seconds "ON" / 30 Seconds "OFF" at Each Station:
Station 1: Alternating Dumbbell Shoulder Press
Station 2: Dumbbell Squats
Station 3: Dumbbell Hop Overs / Double Unders…

PROGRAM A
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
4 Toes to Bar/V-Ups
6 Push Ups
8 Alternating Hang DB Snatch…

PROGRAM A
6 Rounds
3 Turkish Get Ups Right
6 Lateral Over DB/KB Burpees
3 Turkish Get Ups Left
6 Lateral Over DB/KB Burpees…

PROGRAM A
For Time
Run 600 Meters
50 Dumbbell Front Rack Lunges
50 Dumbbell Power Cleans
50 Dumbbell Front Rack Lunges…

PROGRAM A
3 Rounds
30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps…

PROGRAM A
3 Rounds
20 Dumbbell Squat
40 Alternating Dumbbell Snatch
20 Dumbbell Squat
Rest 2 Min Between Rounds…

PROGRAM A
For Time
Run 600 Meters
30 Supine Ring/TRX or Dumbbell Bent Over Rows
30 Dumbbell Push Press
Run 400 Meters…

PROGRAM A
20 Min EMOM
(Every Min on the Min for 20 Min)
Min 1: 5 Lateral Burpees Over Your Dumbbells + 5 Hang Power Clean and Jerks
Min 2: 4 Dumbbell Facing Burpees + 4 Dumbbell Thrusters…

PROGRAM A
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
10 Pull Ups
10 Jump Overs…

PROGRAM A
6 Rounds
Run 200 Meters
100 Meter Farmer Carry
50 Meter Overhead Carry Right
50 Meter Overhead Carry Left…

PROGRAM B
3 Rounds (For Time)
30 Deadlifts
20 Burpee Pull Ups…

PROGRAM A
Every 5 Min for 5 Total Rounds (25 Min)
Run 200 Meters
36 Air Squats
Run 200 Meters
18 Dumbbell Push Press…

PROGRAM A
For Time
120 Alternating Dumbbell Snatch
Every Minute on the Minute 6 Weighted Sit Ups…

PROGRAM A
4 Rounds (For Time)
Run 400 Meters
20 Box Jump Overs
Rest 1 Min Between Rounds…

PROGRAM A
4 Rounds (For Time)
40 Double Unders
12 Dumbbell Front Squats
30 Wall Balls / Single Dumbbell Thrusters…

PROGRAM A
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
20 Push Up + Dumbbell Drag
30 Alternating Dumbbell Step Ups…

PROGRAM A
Every 2 Min for as long as you can
last OR 30 Min...
Run 200 Meters
10 Dumbbell Hang Squat Clean Thrusters…

PROGRAM A
2 Rounds
100 Double Unders / DB Hop Overs
50 Alternating Dumbbell Snatch
25 Pull Ups…

PROGRAM A
10 Min AMRAP
(As Many Reps as Possible in 10 Min)
Dumbbell Burpee Step Ups..

PROGRAM A
8 Rounds
8 Dumbbell Push Jerks
24 Air Squats…

PROGRAM B
EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Barbell Hang Power Clean
4 Toes to Bar
4 Box Jump Over…

PROGRAM B
As Far as you Can Get in 12 Min
2 Barbell Deadlifts
Run 100 Meters
4 Barbell Deadlifts
Run 100 Meters…

PROGRAM A
30 ROUNDS (For Time)
3 BURPEES
1 LUNGESTER…

PROGRAM A
3 Rounds (For Time)
12 Dumbbell Power Clean
12 Pull Up
8 Dumbbell Power Clean
8 Pull Up…

PROGRAM B
11 Rounds (For Time)
13 Back Squats
9 Jump Overs…

PROGRAM A
Every 2 Minutes for 16 Minutes
20 Double Unders / Dumbbell Hop Overs
14 Dumbbell Hang Power Snatches…

PROGRAM A
Part 1:
3 Rounds (For Time)
16 Alternating DB Step Ups
8 Push Up + Renegade Rows
100 Meter Farmer Carry…

PROGRAM B
As Far as you Can Get in 12 Min
3 Barbell Deadlifts
1 Wall Walk or Sub
6 Barbell Deadlifts…

PROGRAM A
Every 5 Min for 5 Total Rounds
40 Double Unders
20 Alternating Single Arm Dumbbell Snatch
20 Wall Balls…

PROGRAM A
25 Burpees
then
5 Rounds
12 - 1/2 Up 1/2 Down Lunges (Right Arm Up)…

PROGRAM B
3 Rounds (For Time)
15 Clean & Jerks
400m Run
Rest 2 minutes between rounds…

PROGRAM B
As Far as You Can Get in 12 Min
3 Barbell Front Squats
3 Pull Ups
6 Barbell Front Squats
6 Pull Ups…

PROGRAM A
Every 2 Min for 8 Rounds
(16 Min Total)
7 Devil Press
Max DB Hop Overs / Double Unders…

PROGRAM B
4 Rounds (For Time)
30 Air Squats
12 Push Presses
15 Box Jumps…

PROGRAM A
Every 5 Min for 5 Total Rounds (25 Min)
Run 200 Meters
36 Air Squats
Run 200 Meters
18 Dumbbell Push Press…

PROGRAM A
5 Rounds
40 Bodyweight Lunges
Run 200 Meters
20 Push Ups
Run 200 Meters…

PROGRAM A
3 Rounds
Each Round is a 4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Min)8 Dumbbell Squats
7 Toes to Bar / V-Ups…

PROGRAM A
10 Rounds
20 Double Unders / DB Hop Overs
8 No Push Up Renegade Row…

PROGRAM B
50 BARBELL "CLUSTERS"
Every Min on the Min - Bar Facing Burpees:
At 0:00 Start on the Clusters
At 1:00 1 Bar Facing Burpee
At 2:00 2 Bar Facing Burpee…

PROGRAM A
Part 1
10 Minute AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
10 Box Jumps
10 KB/DB Swings…

PROGRAM B
For Time
10 Hang Power Cleans
10 Push Jerks
15 Air Squats
9 Hang Power Cleans…

PROGRAM A
Murph (For Time)
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run…

PROGRAM A
4 Rounds (For Time)
Each Round is to Be Performed as Fast as Possible
20 Weighted Step Ups
20 Devil Press…

PROGRAM B
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
Run 100 Meters
9 Front Squats…

PROGRAM A
3 Rounds (For Time)
20 Pull Ups
30 Box Jump Overs
20 Toes To Bar / V- Ups…

PROGRAM A
3 x 4 Minute AMRAPs
(As Many Rounds and Reps as Possible in 4 Minutes...3 times)
12 Front Rack Lunges
10 Alternating Hang Dumbbell Snatch
2 Wall Walks…

PROGRAM B
10 Rounds (For Time)
6 Heavy Deadlifts
20 Double Unders…

PROGRAM B
For Time
Run 400 Meters
50 Air Squats
40 Hang Power Cleans
30 Burpees
20 Push Press…

PROGRAM B
For Time
30 Barbell Back Squats
30 Toes to Bar
30 Box Jumps…

PROGRAM B
Every 5 Min for 5 Total Rounds
15 Barbell Power Cleans
Run 400 Meters
15 Supine Rows/7-10 Strict Pull Ups…

PROGRAM A
8 Rounds
15 Wall Balls
8 Burpees Over Dumbbell…

PROGRAM A
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
15 KB/DB Swing…

PROGRAM B
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Barbell Back Rack Lunges
6 Barbell Push Press…

PROGRAM A
5 Rounds
10 Pull Ups
20 Air Squats
30 Mountain Climbers/200 M Run…

PROGRAM A
4 Rounds (For Time)
15 Dumbbell Burpee Deadlifts
30 Alternating Hand DB Snatch…

PROGRAM A
Every 4 Minutes for 20 Minutes (5 Rounds Total)
20 Dumbbell Squats
400m Run…

PROGRAM B
10 min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
12 Box Jumps
10 Push Jerks or Push Presses…

PROGRAM A
5 Rounds (For Time)
12 Dumbbell Step Up Overs
12 Push Up + Renegade Rows
12 Dumbbell Step Up Overs…

PROGRAM A
Every 90 Seconds for 8 Total Rounds:
(This will be exactly 12 min)
Run 200 Meters
Max KB Swings…

PROGRAM B
6 Rounds (For Time)
8 Power Cleans
8 Thrusters
30 Double Unders…

PROGRAM B
2 Rounds (For Time)
30 Alternating Overhead Lunges
30 Pull Ups
30 Clean and Jerks…

PROGRAM A
3 Rounds
12 Burpees
30 Air Squats
Rest 2 Min…

PROGRAM B
7 Rounds (For Time)
100 Meter Farmer Carry
10 Heavy Deadlifts
Rest 1 minute between rounds…

PROGRAM A
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
15 Push Press
20 Sit Ups…

PROGRAM B
For Time
30 Hang Power Cleans
30 Front Squats
60 Alternating Unweighted Step Ups…

PROGRAM A
3 x 3 Min AMRAP
3 Rounds of As Many Rounds/Reps as Possible in 3 Min
6 Double Dumbbell Power Snatch
9 Pull Ups…

PROGRAM A
25 MIN AMRAP
(AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MIN)
10 DEVIL PRESS
20 AIR SQUATS
30 DUMBBELL HOP OVERS…