January 2026

For Time 3 Rounds: 30 Double Unders 10 Dumbbell Box Step-ups (20″) 5 Hang Power Snatches -Rest 2:00 – 3 Rounds: 30 Double Unders 10 Dumbbell Box Step-ups (20″) 5 Hang Power Snatches Dumbbells: (50s/35s) Barbell: (135/95)

[6 min AMRAP] 18-15-12: Deadlifts (185/135) V-ups (or GHDSUs) Calorie Row in Remaining Time – Rest 2:00 – [6 min AMRAP] 15-12-9: Deadlifts (205/145) V-ups (or GHDSUs) Calorie Row in Remaining Time – Rest 2:00 – [6 min AMRAP] 12-9-6: Deadlifts (225/155) V-ups (or GHDSUs) Calorie Row in Remaining Time Score: Total Row Calories

For Time 50/40 Cal Echo Bike Into… 6 Rounds: 12 Lateral Burpees Over Bar 12 Push Press (135/95) Into… 25/20 Cal Echo Bike

On the 5:00 x 6 Rounds: 1:30 AMRAP: 4 Bar Muscle-ups 16 Single-Leg Squats Calorie Row in Remaining Time Score: Total Row Calories

2 min AMRAP: 20 Kettlebell Swings (53/35) 20 Box Jumps (24″/20″) Hang Power Cleans in Remaining Time (115/85) – Rest 1:00 – 4 min AMRAP: 30 Kettlebell Swings (53/35) 30 Box Jumps (24″/20″) Hang Power Cleans in Remaining Time (115/85) – Rest 1:00 – 6 min AMRAP: 40 Kettlebell Swings (53/35) 40 Box Jumps (24″/20″)

8 x 1:00 AMRAP: 10 x 10-Meter Shuttle Runs DB Snatches in Remaining Time (50/35) -Rest 1 Minute Between AMRAPs- Score: Total Dumbbell Snatches

10 Rounds For Time: 30 Double Unders 200/180 Meter Row 10-9-8-7-6-5-4-3-2-1 Burpee Pull-ups -Rest 30 Seconds Between Rounds- Score: Total Time (Including Rest)

3 Rounds For Time: 12/10 Cal Echo Bike 25 Wallballs (20/14) 25 V-ups Time Cap: 12 Minutes

20 min AMRAP: 5 Deadlifts (155/105) 10 Power Cleans (155/105) 15 Box Jumps (30″/24″) 50 Meter Farmer’s Carry (70s/50s) Score: Rounds + Reps

On the Minute x 15: Min 1: Row Calories Min 2: Wall Walks Min 3: Rope Climbs (15′) Score: Lowest Row + Lowest Wall Walk + Lowest Rope Climb