Daily Archive

For Time: 30 Wall Balls (20/14 lb) 20 Dumbbell Snatches (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) 20 Dumbbell Snatches (50/35 lb) 30 Wall Balls (20/14 lb) ---SCALED--- For Time: 30 Wall Balls (14/10 lb) 20 Dumbbell Snatches (35/25 lb) 10 Burpee Step-Ups (20/20 in) 20 Dumbbell Snatches (35/25 lb) 30 Wall Balls (14/10 lb)

3 Sets: AMRAP 5, Rest 2:00 10 Wall Balls (20/14 lb) 8 Box Jump Overs (24/20 in) 6 Burpees ---SCALED--- 3 Sets: AMRAP 5, Rest 2:00 10 Wall Balls (14/10 lb) 8 Step-Ups with Knee Drive (20/20 in) 6 Burpees

EMOM 20 (alternating): Min 1: 15/12 Cal Row Min 2: 6 Deadlifts (225/155 lb) ---SCALED--- EMOM 20 (alternating): Min 1: 12/9 Cal Row Min 2: 6 Deadlifts (185/125 lb)

AMRAP 15: 5 Burpee Box Jump Overs (24/20 in) 10 Kettlebell Swings (53/35 lb) 15 Wall Balls (20/14 lb to 10/9 ft) ---SCALED--- AMRAP 15: 5 Burpee Step-Ups (20/20 in) 10 Kettlebell Swings (35/26 lb) 15 Wall Balls (14/10 lb to 10/9 ft)

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Burpees 20 Dumbbell Thrusters (50/35 lb) 10 Muscle-Ups ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 32/24 Calorie Row 30 Burpees 20 Dumbbell Thrusters (35/25 lb) 10 Chest-to-Bar Pull-Ups + 10 Ring Dips

For Time: 100 Wall Balls (20/14 lb) 80 Kettlebell Swings (53/35 lb) 60 Burpees 40 Box Jump Overs (24/20 in) 20 Devil Press (50/35 lb) ---SCALED--- For Time: 100 Wall Balls (14/10 lb) 80 Kettlebell Swings (35/26 lb) 60 Burpees 40 Step-Ups with Knee Drive (20/20 in) 20 Devil Press (35/25 lb)

EMOM 20 (alternating): Min 1: 15/12 Cal Row Min 2: 10 Wall Balls (20/14 lb) ---SCALED--- EMOM 20 (alternating): Min 1: 12/9 Cal Row Min 2: 10 Wall Balls (14/10 lb)

For Time: 50 Wall Balls (20/14 lb) 40 Dumbbell Snatches (50/35 lb) 30 Box Jump Overs (24/20 in) 20 Burpee Box Jump Overs 10 Devil Press (50/35 lb) ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 40 Dumbbell Snatches (35/25 lb) 30 Step-Ups with Knee Drive (20/20 in) 20 Burpees + Step-Up 10 Devil Press (35/25 lb)

3 Sets: AMRAP 5, Rest 90 Seconds 10 Burpee Box Jump Overs (24/20 in) 15 Wall Balls (20/14 lb) 20 Double-Unders ---SCALED--- 3 Sets: AMRAP 5, Rest 90 Seconds 10 Burpee Step-Ups (20/20 in) 15 Wall Balls (14/10 lb) 40 Single-Unders

AMRAP 15: 400m Run 21 Wall Balls (20/14 lb) 12 Toes-to-Bar ---SCALED--- AMRAP 15: 400m Run 21 Wall Balls (14/10 lb) 12 Hanging Knee Raises

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 32/24 Calorie Row 30 Hanging Knee Raises 20 Dumbbell Thrusters (35/25 lb) 10 Burpee Step-Ups with Knee Drive (20/20 in)

For Time: 400m Run 50 Wall Balls (20/14 lb) 40 Kettlebell Swings (53/35 lb) 30 Box Jump Overs (24/20 in) 20 Dumbbell Thrusters (35/25 lb) 10 Burpee Box Jump Overs (24/20 in) ---SCALED--- For Time: 400m Run 50 Wall Balls (14/10 lb) 40 Kettlebell Swings (35/26 lb) 30 Step-Ups (20/20 in) 20 Dumbbell Thrusters (25/15 lb) 10 Burpee Step-Ups (20/20 in)

AMRAP 18: 12 Wall Balls (20/14 lb) 9 Dumbbell Snatches (50/35 lb) 6 Box Jump Overs (24/20 in) 3 Burpees ---SCALED--- AMRAP 18: 12 Wall Balls (14/10 lb) 9 Dumbbell Snatches (35/25 lb) 6 Step-Ups with Knee Drive (20/20 in) 3 Burpees

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 30/24 Calorie Row 30 Hanging Knee Raises 20 Dumbbell Thrusters (35/25 lb) 10 Burpee Step-Ups (20/20 in)

Every 90 Seconds x 12 Rounds (18 Minutes): 3 Deadlifts *Build to the heaviest set of 3 possible across all 12 rounds* ---SCALED--- Every 90 Seconds x 12 Rounds (18 Minutes): 3 Deadlifts *Build to the heaviest set of 3 possible across all 12 rounds* *Use lighter starting weight and focus on perfect form*

3 Sets: AMRAP 5, Rest 2:00 10 Dumbbell Thrusters (50/35 lb) 15 Box Jump Overs (24/20 in) 20 Double-Unders ---SCALED--- 3 Sets: AMRAP 5, Rest 2:00 10 Dumbbell Thrusters (35/25 lb) 15 Step-Ups with Knee Drive (20/20 in) 40 Single-Unders

EMOM 16 (4 rounds each): Min 1: 12 Wall Balls (20/14 lb) Min 2: 10 Calorie Row Min 3: 8 Burpees Min 4: 6 Thrusters (95/65 lb) ---SCALED--- EMOM 16 (4 rounds each): Min 1: 12 Wall Balls (14/10 lb) Min 2: 8/6 Calorie Row Min 3: 6 Burpees Min 4: 6 Thrusters (65/45 lb)

4 Sets: AMRAP 4, Rest 2:00 6 Dumbbell Thrusters (50/35 lb) 9 Box Jump Overs (24/20 in) 12 Calorie Row ---SCALED--- 4 Sets: AMRAP 4, Rest 2:00 6 Dumbbell Thrusters (35/25 lb) 9 Step-Ups with Knee Drive (20/20 in) 9/7 Calorie Row

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Burpees 20 Overhead Squats (95/65 lb) 10 Bar Muscle-Ups ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 40 Calorie Row 30 Burpees 20 Overhead Squats (65/45 lb) 10 Chest-to-Bar Pull-Ups + 10 Ring Dips

AMRAP 20: 10 Air Squats 8 Push-Ups 6 Burpees 200m Run ---SCALED--- AMRAP 20: 10 Air Squats 8 Push-Ups (from knees) 6 Step-Back Burpees 150m Run