WORKOUT OF THE DAY

3 sets (Every 7:00)15-12-9Calorie Air Bike60-48-36Double Unders *score time each set

10 Wall Balls (20/14)5 Burpee Box Jump Overs (24″/20″)-rest 1:00-20 Wall Balls (20/14)10 Burpee Box Jump Overs (24″/20″)-rest 1:30-30 Wall Balls (20/14)15 Burpee Box Jump

5 RFT15 Dumbbell Power Cleans (50s/35s)15 Dumbbell Bench Press (50s/35s)

3 sets5:00 AMRAP3x50ft Shuttle Runs10 Pull-ups3x50ft Shuttle Runs15 V-ups-Rest 3:00 between sets-(Each shuttle run rep is 25 feet down + 25 feet back)

5 RFT75 Double Unders15 Shoulder to Overhead (95/65)

For Time4-8-12-16-20-24Calorie Air BikeToes to Bar-Women’s Calories: 3-6-9-12-15-18

3 sets2:00 AMRAP20/16 Calorie RowMax Wall Ball (20/14) in the time remaining-rest 2:00 between sets- -into- 3 sets2:00 AMRAP10x50ft Shuttle RunMax Burpee to Bar-rest 2:00

8 min AMRAP2-4-6-8…Handstand Push Ups4-8-12-16…Pull-ups -rest 4:00- For Time“Erase your reps” (start where you left off and go in reverse)

CHAD 1,000 Box Step-Ups (20 in)Wear a Ruck Pack (45/35 lb)Complete 1,000 box step ups for time. Use a 20 inch box and wear a

9 min AMRAPRound 1: 3 Power Cleans (155/105) + 1 Wall WalkRound 2: 3 Power Cleans (155/105) + 2 Wall WalksRound 3: 3 Power Cleans

Teams of 2 (1:1)12 sets (each)250/200m Row* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score

4 sets:30 Wall Balls (20/14)-2:00 recovery Air Bike between sets–straight into-4 sets:15 Burpee Box Jump Overs (24/20)-2:00 recovery Air Bike between sets- *Score is for

5 sets1:30 AMRAP20/16 Calorie Air BikeMax Double Dumbbell Snatch (35s/25s) in Remaining time-Rest 2:30 between sets-

For Time 100-80-60-40-20Double Unders30-25-20-15-10Stick Sit Ups

For Time50/40 Calorie Row75 Hang Dumbbell Power Cleans (50s/35s)50/40 Calorie Row

5 sets2:00 AMRAP200m RunMax V-Ups-Rest 1:00 between sets-

15 min AMRAP 10-20-30-40-50…Wall Balls (20/14)5-10-15-20-25Burpee Box Jump Overs (24″/20″)

For Time 30/24 Calorie Air Bike30 Pull Ups30/24 Calorie Air Bike15 Chest to Bar30/24 Calorie Air Bike30 Pull Ups

2 Sets:3 Rounds12 Single Arm Dumbbell Thrusters (6 per side) (50/35)50ft Single Dumbbell Walking Lunge (50/35)36 Double Unders-rest 3:00 between sets-

For Time 21-15-9Calorie Air Bike (Women: 15-12-7)Power Snatches (95/65)

For Time Teams of 280 Wall Balls (20/14)20 Synchro Line Facing Burpees60 Wall Balls (20/14)15 Synchro Line Facing Burpees40 Wall Balls (20/14)10 Synchro Line Facing

For Time 1600m Run80 Toes to Bar40 Box Jumps (30″/24″)-Partition any way.

4 Sets: (1 set every 5 minutes)10 Handstand Push Ups10 Right Arm Hang Dumbbell Snatch (50/35)25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)10 Left Arm

Jackie For time:1,000-meter row50 thrusters30 pull-ups Men: 45 lb.Women: 35 lb.

Karen For Time:150 Wall-Ball Shots, 20# / 14#

6 sets1:30 AMRAP50 Crossovers (Or 100 Single Unders)Max Strict Pull-Ups in the remaining time-1:30 rest between sets-

For Time 10-9-8-7-6-5-4-3-2-1Dumbbell Box Step Ups (50s/35s)(24″/20″)*8 Dumbbell Bench Press (50s/35s) after each set

20 min AMRAP 60/48 Calorie Air Bike (Or 2000m Bike Erg)40 GHD Sit Ups (Or V-Ups)40ft Handstand Walk (Or 4 Wall Walks)30/24 Calorie Air Bike

For Time 27-21-15-9Calorie Row (women: 21-15-12-7)Hang Squat Cleans (75/55)

For Time 40 Push Ups80 Air Squats20 Bench Press (135/85)40 Wall Balls (20/14)20 Bench Press (135/85)80 Air Squats40 Push Ups

5 sets: (each for time)21/16 Calorie Row15 Pull-ups9 Strict Handstand Push Ups-rest 1:1 between sets-

3 RFT21 Hang Power Snatch (75/55)7 Box Jumps (30″/24″)-at 10:00-3 RFT21 Box Jumps (24″/20″)7 Hang Power Snatch (115/85)

Every 3:00 (8 sets)Odd Sets: 20/16 Calorie Air BikeEven Sets: 200m Run

14 min AMRAP 7 Dumbbell Thrusters (50s/35s)7 Burpee Over Dumbbell7 Toes to Bar

For Time 1600m Run-At the 12:00 Mark-3 Shuttle Run Sprints3 Shuttle Any Object Carry (70/50)4 Shuttle Run Sprints4 Shuttle Any Object Carry (70/50)6 Shuttle Run

For Time 45 Push-Ups30/24 Calorie Row30 Handstand Push Ups30/24 Calorie Row15 Strict Handstand Push Ups

5 RFT 200m Run12 Toes to Bar6 Alternating Dumbbell Snatch (70/50)

3 RFT15/11 Calorie Air Bike11 Burpees over 12″ block

For Time 30 Deadlifts (185/125)6 Strict Pull-ups30/24 Calorie Row6 Strict Pull-ups 30 GHD Sit-ups 6 Strict Pull-ups 30 GHD Sit-ups 6 Strict Pull-ups 30/24 Calorie

3 RFT 100 Double Unders30 V-Ups5 Wall Walks

Every 4:00 (6 Sets)15/12 Calorie Air Bike12 Box Jump Overs (24″/20″)9 Burpee to Bar

12 min AMRAP 1-2-3-4-5-6-7-8-9-10…Back Squats (135/95)10 Push Ups after each set

For Time 50/40 Calorie Row40 Alternating Hang Dumbbell Snatch (50/35)40 Toes to Bar40 Alternating Hang Dumbbell Snatch (50/35)50/40 Calorie Row

For Time 10 Power Cleans (135/95)200m Run8 Power Cleans (155/105)200m Run6 Power Cleans (185/125)200m Run4 Power Cleans (205/135)200m Run2 Power Cleans (225/155)200m Run

10 min AMRAP 12 DB Deadlifts (50s/35s) 8 DB Hang Power Cleans (50s/35s) 6 DB Push Ups (50s/35s)

5 RFT 20 Wall Balls (20/14) 15 T2B 10×50′ Shuttle Run *each shuttle run rep is 25′ down + 25′ back

Teams of 2:343/275 Calorie Air Bike– Every 3:00 (including at 0:00), stop and perform 11 Synchro BurpeesTeams can switch on the bike as often as

For Time 81-63-45-27Double Unders27-21-15-9Goblet Squat (53/35)*15 GHDs (Or V-Ups) after each round

For Time 13-11-9-7-5 Squat Snatch (115/85) Chest to Bar

“Lazar is the best” 3 Rounds30/24 Calorie Row10 Bar Muscle Ups-Rest 3:00-3 Rounds:30/24 Calorie Row15 Strict Handstand Push Ups-Rest 3:00-3 Rounds10 Bar Muscle Ups15 Strict

Teams of 215:00 AMRAP30 seconds on/30 seconds offMax Calorie Air Bike– At 16:00 –75 Synchro Wall Balls (20/14)

2 sets (New set every 10:00)150 Doubles Unders35 Toes to Bar20 Burpee Box Jump Overs (20″)

20 min AMRAP 400m Run6 Wall Walks18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)

“Nasty Girls” 3 Rounds for time of:50 Air Squats7 Muscle-ups10 Hang Power Cleans, 135# / 95#

7 RFT 3 Bar Muscle Ups (Or 7 Chest to Bar)7 Overhead Squats (135/95)

For Time 3-6-9-12-15-12-9-6-3Handstand Push UpsSumo Deadlift High Pull (95/65)V-Ups

30/24 Cal Air Bike30 Burpees@7:0025/20 Cal Air Bike25 Line Facing Burpees@14:0020/16 Cal Air Bike20 Burpee Broad Jump (4’/3’)

16 min EMOMMinute 1: 200m RunMinute 2: Max Single UndersMinute 3: Max Kettlebell Swings (53/35)Minute 4: Rest

4 sets:3:00 AMRAP10/8 Cal Row10 Box Jumps (20″)10 Dumbbell Push Press (50s/35s)*Rest 90 seconds between sets. When starting the next set, resume where you left

14 min EMOMMin 1: 40-seconds Max Calorie RowMin 2: 40-seconds Max Wall Balls (20/14)

For Time 300ft Odd Object Carry (100/70)-into-5 Rounds10 Dumbbell Push Press (50s/35s)50ft Dumbbell Front Rack Walking Lunge (50s/35s)-into-300ft Odd Object Carry (100/70)

3 Sets (Each for time, rest 1:1)15/12 Calorie Air Bike12 Burpee Box Get Overs (30″/24″)15/12 Calorie Air Bike9 Burpee Box Get Overs (30″/24″)15/12 Calorie Air

12 min AMRAP 7 Hang Power Cleans (95/65)7 Toes to Bar21 Double Unders

14 min AMRAP7 Handstand Push Ups7 Box Jumps (30″/24″)7 Chest to Bar Pull Ups14 Wall Balls (20/14)

4 Rounds 12 DB Single Arm High Pull (each- RPE 7) 12 DB Crossbody Single Leg RDL (each-RPE 7) 15 Tempo GHD Hip Extension (4-1-1

For Time 25/20 Calorie Row100 Double Unders25/20 Calorie Row200 Single Unders25/20 Calorie Row100 Double Unders25/20 Calorie Row

3 rounds:15/12 Calorie Air Bike12 Alternating Dumbbell Snatch (50/35)9 Burpee Over Dumbbell -Rest until 12:00- For time:45/36 Calorie Air Bike36 Alternating Dumbbell Snatch (50/35)27 Burpee

Nancy 5 Rounds for time of:400m Run15 Overhead Squats, 95# / 65#

For Time 50-40-30-20-10-20-30-40-50Double Unders5-4-3-2-1-2-3-4-5Wall Walks

4 sets2:30 AMRAPMax Meter Row-Rest 2:30 between sets-*Rollover meters count

14 min AMRAP 14/11 Cal Row7 Strict Handstand Push Ups14 Dumbbell Step Ups (35s/25s) (20″ box)

For Time 30 Wall Balls (20/14)50 Box Jump Overs (24″/20″)30 Wall Balls (20/14)50 GHD Sit Ups (Or V-Ups)30 Wall Balls (20/14)6 Rope Climbs 
(Or 30

For Time 200m Run18-15-12-9-6-3Hang Power Snatch (95/65)

5 Sets2:00 AMRAP30 Air SquatsMax Calorie Air Bike– Rest 2:00 between sets – *score is calories

For Time 27-21-15-9Pull Ups15-12-9-6Burpee to Bar (two hand touch)

10 min AMRAP 50 Double Unders10 Pull Ups10 Deficit Push Ups (4”/2”)

6 RFT10 Thrusters (95/65)12/10 Cal Row10 Bar Facing Burpees12/10 Cal Row

For Time 10-20-30-40Box Jump Overs (20″)40-30-20-10Toes to Bar*200m Run after each round

For Time 42 Kettlebell Swings (53/35)21/16 Cal Air Bike30 Kettlebell Swings (53/35)21/16 Cal Air Bike18 Kettlebell Swings (53/35)21/16 Cal Air Bike

5 Sets (New set every 6:00)3:00 AMRAP10 Strict Chin Ups15 Dumbbell Bench (50s/35s)*Max Calorie Row in Remaining Time-rest 3:00 between sets-

For Time 100ft Wall Ball Lunge (20/14)50 Hang Wall Ball Cleans (20/14)100ft Wall Ball Lunge (20/14)10 Wall Walks100ft Wall Ball Lunge (20/14)50 Hang Wall Ball

5 sets8 Power Snatch (95/65)200m Run8 Power Snatch (95/65)-rest 1:1 between sets- *score time each set

12 min AMRAPTeams of 2Partner 1:Max Air Bike CaloriesPartner 2:15 Box Jumps (24″/20″)15 GHD Sit Ups-Switch when sit ups are completed-

3 Rounds10 Front Squats (115/80)10 Bar Facing Burpees10 Pull Ups-At 15:00-For Time:30 Front Squats (115/80)30 Bar Facing Burpees30 Pull Ups *score 2 separate times

5 RFT7 Overhead Squats (115/80)11 Toes to Bar

“Rowling”Teams of 23 sets (each/1:1)10 rounds100m Rowling+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)

For Time 10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x50s/35s)30 Double Unders after each set

Teams of 26 setsPartner 1:15/12 Calorie Air Bike5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)Partner 2:Max Wall Balls (20/14)Both partner work at the

For Time 30-24-18-12-6Kettlebell Swings (53/35)V-ups10-8-6-4-2Box Jumps (30″/24″)

For Time21-15-9Ring DipsInverted Ring RowsPush UpsCalorie Row (Women: 15-12-9 calories)

“The Ginger” 22 min AMRAP 400m Run7 Thrusters (155/105)20 Pull Ups This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who

15 min AMRAPBuy in: 45/35 Calorie Air Bike3 Rounds30 GHDs (V-Ups)30 Dumbbell Box Step Ups (35s/25s) (24/20)-in the remainder of time-Max Calorie Air Bike *score