PROGRAM A
5 Rounds
Run 200 Meters
10 Pull Up…

PROGRAM B
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Hang Clean and Jerks…

PROGRAM A
6 Rounds
8 Push Up + Pull Across
12 Box Jumps…

PROGRAM A
24 Min AMRAP
(As Many Rounds and Reps as Possible in 24 Min - OR 12 Rounds)
20 Alternating Single Dumbbell Snatch…

PROGRAM B
1 Power Clean
1 Push Press/Jerk
1 Back Squat…

PROGRAM A
5 Rounds
40 Dumbbell Hop Overs or 200 Meter Run
20 Alternating Unweighted Lunges…

2021 Vault: CHAOS
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
1 Devil Press
1 Thruster…

PROGRAM A
60 Double Unders / DB Hop Overs
30 Dumbbell Front Rack Lunges…

PROGRAM A
Every 4 Min for 4 Rounds
Run 400 Meters
20 KB/DB Swings…

PROGRAM B
4 Sets
Each Set is 4 Rounds of:
4 Deadlifts
5 Burpee Box Jump Overs…

PROGRAM A
7 Rounds
10 Single Arm Dumbbell Hang Squat Clean Right…

PROGRAM B
4 Rounds
Run 200 Meters
25 Push Press…

PROGRAM B
2021 Vault: BARBELL GAIA
60 Deadlifts
60 Air Squats
60 Push Ups…

PROGRAM A
20 Alternating DB Step Ups
8 Lateral Over DB Burpees…

PROGRAM B
Every 5 Minutes for 5 Rounds (25 Minutes Total)
Run 200 Meters
12 Supine Rows…

PROGRAM A
10 Rounds
3 Man Makers
1 Wall Walk…

PROGRAM B
20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)
Min 1: 20 Double Unders/DB Hop Overs + 5 Clean and Jerks…

PROGRAM A
4 Rounds
1 Min Wall Balls
1 Min KB/DB Swings…

PROGRAM A
2021 Vault: NYX
Every 2 Minutes for 20 Minutes:
Run 200 Meters…

PROGRAM B
Every 90 Seconds
Death By:
At 0:00 - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat…

PROGRAM B
2 Rounds
Run 400 Meters
12 Power Snatch…

PROGRAM A
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Alternating Farmer Lunges…

PROGRAM A
3 Sets
Each Set is 3 Rounds
6 Burpee Squat Cleans…

PROGRAM A
4 Rounds
30 Unweighted Step Ups Right
30 Alternating Shoulder Press…

PROGRAM A
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
2 Wall Walks…

PROGRAM B
7 Min AMRAP
(As Many Reps as Possible in 7 Min)
Front Squats
Every Minute on the Minute 5 Pull Ups…

PROGRAM B
4 Rounds
12 Barbell Deadlift
10 Barbell Hang Power Clean…

PROGRAM A
8 Rounds
10 Push Up + Pull Across
5 Dumbbell Lungesters…

PROGRAM A
16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)
42 Double Unders/DB Hop Overs…

PROGRAM A
5 Rounds
12 Single Arm Strict Press Right
12 Single Arm Alternating Step Ups (DB in RIGHT hand)…

PROGRAM A
4 Rounds
15 Wall Balls
15 Pull Ups…

PROGRAM A
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
5 Push Up + Renegade Rows…

PROGRAM B
5 Rounds
16 Alternating Front Rack Lunges
Run 200 Meters…

PROGRAM B
7 Rounds
30 Double Unders / DB Hop Overs…

PROGRAM A
4 Rounds
20 Alternating Dumbbell Snatch
5 Turkish Get Ups Right…

PROGRAM A
Run 800 Meters
60 Dumbbell Burpee Step Ups…

PROGRAM B
Part 1:
8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)
2 Hang Clean and Jerks…

PROGRAM B
4 Rounds
8 Barbell Deadlifts
16 Pull Ups…

PROGRAM A
15 Devil Press
30 Push Up + Pull Across…

PROGRAM A
12 Min AMRAP
(As Many Rounds and reps as Possible in 12 Min)
30 Double Unders/DB Hop Overs…

PROGRAM B
Every 2 Min for 16 Min
Run 200 Meters
3 Power Clean…

PROGRAM A
5 Rounds
Each "Round" is a 2 Minute AMRAP
(As Many Rounds and Reps as Possible in 2 Min)
4 Burpees…

PROGRAM A
Every 4 Minutes for 6 Rounds
(24 Minutes Total)
100 Meter Farmer Carry…

PROGRAM B
3 Rounds
30 Unbroken Thrusters
30 Unbroken KB/DB Swings…

PROGRAM A
4 Rounds
Min 1: Max Reps Double Unders/DB Hop Overs…

PROGRAM B
EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
4 Power Cleans…

PROGRAM A
5 Rounds
30 Alternating Unweighted Lunges
20 Alternating DB Shoulder Press…

PROGRAM B
25 Back Squat
Run 400 Meters
Rest 1 Min…

PROGRAM B
5 Rounds
40 Double Unders / DB Hop Overs
12 Squat Cleans…

PROGRAM A
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
6 Pull Ups
9 Push Up Tap + Tap…

PROGRAM A
3 Rounds
Run 400 Meters
30 Single Arm DB Squat (Right)…

PROGRAM A
EMOM 16
(Every Minute on the Minute for 16 Minutes)
Min 1: 20 Second Plank Hold + 5 DB Shoulder to Overhead…

PROGRAM A
4 Rounds
30 DB Hop Overs
10 DB Snatchesters Right…

PROGRAM B
5 Rounds
15 Back Squats
Run 200 Meters…

PROGRAM A
In a 1 Minute "ON" / 1 Minute "OFF" Fashion Complete:
100 Burpee Box Jump Overs…

PROGRAM B
3 Sets
Each Set is:
5 Rounds
6 Power Clean and Jerk…

PROGRAM A
On a 16 Min Clock Complete:
Run 1 Mile
then
Max Rounds in the Remaining Time
20 Push Ups…

PROGRAM A
10 Rounds
30 Seconds Max DB Step Up
30 Seconds Rest…

PROGRAM A
100 Supine Rows
Every Minute on the Minute 15 Double Unders / DB Hop Overs, start at 0:00…

PROGRAM A
3 Rounds
30 Wall Balls
40 Air Squats…

PROGRAM B
Every 90 Seconds for 21 Minutes
(14 Rounds)
6 Pull Ups
3 Heavy Deadlifts…

PROGRAM A
10 Rounds
10 DB Push Press
10 1/2 Up 1/2 Shoulder Lunges (5 Per Side)…

PROGRAM B
30 Power Clean
30 Front Squats
30 Lateral Burpees Over the Bar…

PROGRAM A
AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters…

PROGRAM B
5 Rounds
40 Double Unders / DB Hop Overs
12 Back Squats…

PROGRAM A
4 Rounds
15 DB Bench Press / Floor Press…

PROGRAM A
15 DB Lungesters
15 DB Facing Burpees
12 DB Lungesters…

PROGRAM A
5 Rounds
Run 200 Meters
12 Double Dumbbell Snatch…

PROGRAM A
4 Rounds
Min 1: Max Reps Air Squats
Min 2: Max Reps Push Up Tap + Tap…

PROGRAM B
EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
20 Double Unders/DB Hop Overs…

PROGRAM B
5 Rounds
8 Shoulder Press
16 Bent Over Row
20 Back Squats…

PROGRAM A
3 Rounds
16 Single DB Alternating Step Ups (Right Hand Holding DB)…

PROGRAM B
30 Power Snatch
Run 800 Meters…

PROGRAM A
6 Rounds
Each Round is on a 2:30 Clock
30 Dumbbell Hop Overs…

PROGRAM B
8 Rounds
16 Front Rack Lunges
16 Box Jump Overs…

PROGRAM A
20 Single Arm Alternating DB Squat Clean Thruster
6 Burpees…

PROGRAM A
Part 1
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
7 Pull Ups / Bent Over Rows…

PROGRAM A
2 Rounds
20 Alternating DB Snatch
40 DB Hop Overs…

PROGRAM B
3 Sets
Each Set is 3 Rounds of:
12 Deadlifts
9 Hang Power Cleans…

PROGRAM A
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 DB Squats…

PROGRAM A
4 Rounds
Run 200 Meters
10 DB Plunger (DB in Right Hand)…

PROGRAM A
4 Rounds
20 Reps 1/4 Get Up (10 Per Side)
30 Eye Level KB/DB Swings…

PROGRAM A
8 Rounds
12 Push Up + Pull Across
10 DB Hang Squat Cleans…

PROGRAM A
Part 1:
Every 2 Min for 10 Min (5 Rounds):
Run 200 Meters…

PROGRAM A
100 DB Thrusters
Every Minute on the Minute: Perform 5 DB Deadlifts…

PROGRAM A
2 Rounds
15 Burpee Pull Ups…

PROGRAM A
8 Rounds
12 Alternating DB Bent Over Row (6 Per Side)…

PROGRAM A
8 Rounds
Every 2 Minutes for 16 Minutes (8 Rounds)
20 Air Squats…

PROGRAM A
3 Sets
Each Set is 3 Rounds
Run 200 Meters…

PROGRAM A
10 Rounds
100 Meter Uneven Carry (Overhead/Farmer - switch at 50 meters)…

PROGRAM B
6 Rounds
400 Meter Run
10 Toes to Bar…

PROGRAM A
Every Minute On The Minute (As Far as Possible)
Min 1: 12 Burpees…

PROGRAM A
8 Rounds
Each Round is:
200 Meter Run…

PROGRAM A
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
36 Double Unders/DB Hop Overs…

PROGRAM A
4 Sets
Each Set is 4 Rounds
10 Alternating Hang DB Snatch…

PROGRAM A
3 Rounds
20 DB Goblet Step Ups
30 - 1/4 Get Ups (15 Per Side)…

PROGRAM A
Every Other Minute on the Minute for 20 Minutes
(10 Rounds Total)
30 Double Unders / DB Hop Overs…

PROGRAM A
4 Rounds
20 DB Squats
Run 200 Meters…

PROGRAM A
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walks
6 Pistons Right…

PROGRAM A
Part 1:
Set a Clock for 10 Min and Complete:
40 DB Deadlifts…

PROGRAM A
3 Rounds
20 DB Thrusters
Run 400 Meters…

PROGRAM A
7 Rounds
30 DB Hop Overs / Double Unders…

PROGRAM A
4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)
8 Pull Ups…

PROGRAM A
16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)
6 Burpee Box Jump Overs…

PROGRAM A
Every 5 Minutes for 20 Minutes (4 Rounds)
25 DB Power Cleans
50 Air Squats…

PROGRAM A
15 Push Up + Renegade Row
400m Run
15 Push Up…

PROGRAM A
7 Rounds
7 Goblet Atlas Lunge
14 Eye Level KB/DB Swing…

PROGRAM A
200 Meter DB/KB Farmer Carry
30 Alternating Shoulder Press…

PROGRAM A
Every 7 Minutes for 21 Minutes (3 Rounds)
20 DB Bent Over Row…

PROGRAM A
5 Rounds
30 Wall Balls
30 DB Push Press…

PROGRAM B
4 Sets
Each SET is
3 Rounds of:
8 Toes to Bar / V-Ups…

PROGRAM A
20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Min)
5 Burpees…

PROGRAM B
4 Rounds
200m Run
15 Pull Ups…

PROGRAM A
3 Rounds
4 Wall Walks…

PROGRAM B
30 Shoulder Press
15 Bear Complex Reps…

PROGRAM A
Every 5 Minutes for 5 Rounds (25 Minutes)
200 Meter KB/DB Suitcase Carry (100M R/100M L)…

PROGRAM A
8 Rounds
10 Pull Ups…

PROGRAM B
PART 1
6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)
3 Burpees…

PROGRAM B
15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)
40 Double Unders…

PROGRAM A
7 Rounds
One Round Every 3 Min:
200 Meter Run…

PROGRAM A
Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)
7 DB Hang Power Cleans…

PROGRAM A
15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)
9 Burpees Over Dumbbells…

PROGRAM A
2 Rounds
40 DB Deadlifts
400 Meter Run…

PROGRAM A
Option 1:
20 Rounds
3 Toes to Bar…

PROGRAM B
ONE Round
30 Push Up + Pull Across…

PROGRAM A
3 Rounds
12 - 1/4 Get Ups, Right
12 Single Arm Clean & Jerks…

PROGRAM A
10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)
50 DB Squats…

PROGRAM A
Every 4 Min for 5 Rounds

• 9 Single Arm Devil Press Right

• Run 200 Meters

• 9 Single Arm Devil Press Left

PROGRAM B
12-10-8-6-4-2

• Barbell Power Cleans

• Alternating Barbell Front Rack Lunges

• Box Jumps

PROGRAM A
20 Min AMRAP

• 4 Supine (Inverted) Rows / Strict Pull Ups

• 8 Push Up Tap + Tap

• 12 Air Squats

PROGRAM B
5 Rounds
35 Dumbbell Hop Overs / Double Unders…

PROGRAM A
4 Rounds
18 Dumbbell Burpee + Box Step Ups…

PROGRAM B
4 Rounds
10 Clean and Jerks
15 Toes to Bar
10 Clean and Jerks
15 Bar Facing Burpees

PROGRAM B
2 Minutes "ON" 1 Minute "OFF" for 5 Rounds
In a 2 Minute Window Complete:
30 DB Hop Overs
3 Wall Walks
Max Reps Back Squats
When the Clock Hits 2 Min - Rest 1 Min.

PROGRAM A
4 Rounds
10 Staggered Stance Dumbbell Deadlifts (R Forward)
10 Staggered Stance Dumbbell Deadlifts (L Forward)
20 Box Jumps
Run 400 Meters

PROGRAM A
EMOM 21 Minutes
Min 1: 16 Alternating Dumbbell Shoulder Press
Min 2: 18 Alternating Dumbbell Bent Over Rows
Min 3: 12 reps 1/4 Get Ups (6 Per Side)

PROGRAM B
AMRAP 12 Min
20 Wall Balls
12 Power Snatch

PROGRAM A
5 Rounds
12 Pull Ups
8 Dumbbell Hang Power Clean + Lunge Right + Lunge Left
Rest 30 Seconds Between Rounds

PROGRAM A
4 Rounds
Run 200 Meters
6 Manmakers
Run 200 Meters
12 Devil Press

PROGRAM A
5 Rounds
20 Box Jump Overs
20 Weighted Step Ups
Rest 1 minute between rounds

PROGRAM B
3 Sets of
3 Rounds
12 Barbell Hang Power Cleans
8 Barbell Push Press / Push Jerk
6 Toes to Bar / V-Ups
Rest 2 minutes between SETS

PROGRAM A
Every OTHER Minute on the Minute for 16 Minutes (8 Rounds)
100m Farmer Carry*
Max Air Squats

PROGRAM A
12 Minute AMRAP
(As Many Rounds and Reps as Possible)
30 Double Unders / DB Hop Overs
12 Weighted Sit Ups
8 Push Up + Pull Across

PROGRAM A
3 Rounds
(Both movements to be performed unbroken!)
20 Dumbbell 1/2 Up 1/2 Shoulder Lunges Right Arm Up
30 Dumbbell Deadlifts
20 Dumbbell 1/2 Up 1/2 Shoulder Lunges Left Arm Up
Rest 1 minute between rounds

PROGRAM B
25 Minute AMRAP
30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs

PROGRAM A
3 Rounds
12 Pull Ups
400m Run
12 Pull Ups
Rest 1 minute between rounds

PROGRAM A
Every Other Minute on the Minute for 16 Minutes
8 Push Up + Taps (or 12 Push Ups)
16 Goblet Lunges
24 DB Hop Overs/Double Unders

PROGRAM A
50 Alternating Dumbbell Snatch
50 Supine Toe Touches
40 Alternating Dumbbell Snatch
40 Supine Toe Touches…

PROGRAM B
3 Sets of
3 Minute AMRAP
9 Front Squats
6 Push Press
Rest 1 minute between each AMRAP

PROGRAM B
4 Rounds
15 Deadlifts
15 Unweighted Lungesters
12 Hang Power Cleans
12 Unweighted Lungesters

PROGRAM A
On a 10 Min Clock:
Perform 6 Rounds
5 DB Power Cleans
5 DB Squats
5 DB Push Press
Then, with remaining time:
Max Reps Alternating Single Arm Clusters

PROGRAM A
Every 4 Minutes for 16 Minutes
8 Toes to Bar // 12 V-Ups
Run 200 Meters
8 Toes to Bar // 12 V-Ups
Run 200 Meters

PROGRAM A
For Time
100 Dumbbell Step Ups
*Every minute on the minute - STARTING AT 1:00 - perform 8 alternating DB shoulder press!

PROGRAM B
10 Rounds
8 Hang Power Snatch
20 DB Hop Overs // Double Unders

PROGRAM A
Every 3 Minutes for 18 Minutes
Min 0-3:
30 Wall Balls
With time remaining in 3-min window, Max Reps Burpee Pull Ups
Min 3-6:
400m Run
With time remaining in 3-min window, Rest

PROGRAM A
2 Rounds
20 Box Jump Overs
30 Plank Shoulder Taps (R+L = 1 rep)
40 Push Ups
30 Plank Shoulder Taps (R+L = 1 rep)
20 Box Jump Overs
Rest 3 Minutes between Rounds