Daily Archive

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) Time Cap: 18:00 ---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) Time Cap: 18:00

3 Sets: AMRAP 5, Rest 2:00 10 Burpee Box Jump Overs (24/20 in) 15 Wall Balls (20/14 lb to 10'/9') 20/16 Calorie Row ---SCALED--- 3 Sets: AMRAP 5, Rest 2:00 8 Burpee Step-Ups (20/20 in) 15 Wall Balls (14/10 lb to 10'/9') 15/12 Calorie Row

EMOM 24 (6 rounds each): Min 1: 15/12 Cal Row Min 2: 10 Dumbbell Thrusters (35/25 lb) Min 3: 8 Toes-to-Bar Min 4: 6 Burpee Box Jump Overs (24/20 in) ---SCALED--- EMOM 24 (6 rounds each): Min 1: 12/9 Cal Row Min 2: 10 Dumbbell Thrusters (25/15 lb) Min 3: 8 Hanging Knee Raises Min 4: 6 Step-Up Burpees (20/20 in)

AMRAP 15: 8 Dumbbell Thrusters (50/35 lb) 12 Toes-to-Bar 16 Box Jump Overs (24/20 in) 20/15 Calorie Row ---SCALED--- AMRAP 15: 8 Dumbbell Thrusters (35/25 lb) 12 Hanging Knee Raises 16 Step-Ups with Knee Drive (20/20 in) 15/12 Calorie Row

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (35/25 lb) 10 Burpees Time Cap: 15:00 ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 30/24 Calorie Row 30 Hanging Knee Raises 20 Dumbbell Thrusters (25/15 lb) 10 Burpees Time Cap: 15:00

3 Sets: AMRAP 7, Rest 3:00 10 Devil Press (50/35 lb) 15 Box Jump Overs (24/20 in) 20 Wall Balls (20/14 lb) ---SCALED--- 3 Sets: AMRAP 7, Rest 3:00 10 Devil Press (35/25 lb) 15 Step-Ups with Knee Drive (20/20 in) 20 Wall Balls (14/10 lb)

For Time: 100 Wall Balls (20/14 lb) 80 Calorie Row 60 Toes-to-Bar 40 Dumbbell Thrusters (50/35 lb) 20 Box Jump Overs (24/20 in) Time Cap: 25:00 ---SCALED--- For Time: 100 Wall Balls (14/10 lb) 64/48 Calorie Row 60 Hanging Knee Raises 40 Dumbbell Thrusters (35/25 lb) 20 Step-Ups with Knee Drive (20/20 in) Time Cap: 25:00

AMRAP 15: 10 Wall Balls (20/14 lb) 8 Dumbbell Snatches (50/35 lb) 6 Burpee Box Jump Overs (24/20 in) ---SCALED--- AMRAP 15: 10 Wall Balls (14/10 lb) 8 Dumbbell Snatches (35/25 lb) 6 Burpee Step-Ups (20/20 in)

For Time: 800m Run 50 Wall Balls (20/14 lb) 40 Box Jump Overs (24/20 in) 30 Burpees 20 Overhead Squats (95/65 lb) 10 Muscle-Ups Time Cap: 25:00 ---SCALED--- For Time: 800m Run 50 Wall Balls (14/10 lb) 40 Step-Ups with Knee Drive (20/20 in) 30 Burpees 20 Overhead Squats (65/45 lb) 10 Chest-to-Bar Pull-Ups + 10 Ring Dips Time Cap: 25:00

3 Sets: AMRAP 5, Rest 2:00 10 Dumbbell Thrusters (50/35 lb) 15 Box Jump Overs (24/20 in) 20/15 Calorie Row ---SCALED--- 3 Sets: AMRAP 5, Rest 2:00 10 Dumbbell Thrusters (35/25 lb) 15 Step-Ups with Knee Drive (20/20 in) 15/12 Calorie Row

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) Time Cap: 18:00 ---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) Time Cap: 18:00

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: 100 Wall Balls (20/14 lb) 80 Double-Unders 60 Box Step-Ups (24/20 in) 40 Push-Ups 20 Burpees Time Cap: 25:00 ---SCALED--- For Time: 100 Wall Balls (14/10 lb) 160 Single-Unders 60 Box Step-Ups (20/20 in) 40 Push-Ups (from knees) 20 Burpees Time Cap: 25:00

AMRAP 18: 8 Devil's Press (50/35 lb) 12 Box Jump Overs (24/20 in) 16 Calorie Row 20 Air Squats ---SCALED--- AMRAP 18: 8 Devil's Press (35/25 lb) 12 Step-Ups with Knee Drive (20/20 in) 12/9 Calorie Row 20 Air Squats

For Time: 50 Wall Balls (20/14 lb to 10'/9') 40 Calorie Row 30 Toes-to-Bar 20 Thrusters (95/65 lb) 10 Burpees Time Cap: 15:00 ---SCALED--- For Time: 50 Wall Balls (14/10 lb to 10'/9') 32/24 Calorie Row 30 Hanging Knee Raises 20 Thrusters (65/45 lb) 10 Burpees Time Cap: 15:00

EMOM 16 (4 rounds each): Min 1: 3 Deadlifts Min 2: 6 Handstand Push-Ups Min 3: 9 Box Jump Overs (24/20 in) Min 4: 12/9 Calorie Row Build weight on deadlifts each round. Start at 60% 1RM, add 10-20 lbs each round. ---SCALED--- EMOM 16 (4 rounds each): Min 1: 3 Deadlifts Min 2: 6 Pike Push-Ups Min 3: 9 Step-Ups (20/20 in) Min 4: 9/7 Calorie Row Build weight on deadlifts each round. Start comfortable, add weight each round.

For Time: 30 Power Cleans (135/95 lb) 20 Handstand Push-Ups 30 Box Jump Overs (24/20 in) 20 Toes-to-Bar 30 Calorie Row Time Cap: 15:00 ---SCALED--- For Time: 30 Power Cleans (95/65 lb) 20 Pike Push-Ups 30 Step-Ups with Knee Drive (20/20 in) 20 Hanging Knee Raises 24/18 Calorie Row Time Cap: 15:00

3 Sets: AMRAP 6, Rest 2:00 8 Dumbbell Thrusters (50/35 lb) 12 Box Jump Overs (24/20 in) 16 Calorie Row ---SCALED--- 3 Sets: AMRAP 6, Rest 2:00 8 Dumbbell Thrusters (35/25 lb) 12 Step-Ups with Knee Drive (20/20 in) 12/9 Calorie Row

For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs (24/20 in) Dumbbell Thrusters (50/35 lb) Time Cap: 12:00 ---SCALED--- For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Step-Ups (20/20 in) Dumbbell Thrusters (35/25 lb) Time Cap: 12:00

AMRAP 20: 5 Chest-to-Bar Pull-Ups 10 Overhead Squats (95/65 lb) 15 Calorie Row 20 Double-Unders ---SCALED--- AMRAP 20: 5 Pull-Ups 10 Overhead Squats (65/45 lb) 12/9 Calorie Row 40 Single-Unders