WORKOUT OF THE DAY

Every 3 mins (6 Sets)250/225m Row50 Double Unders5 Clean and Jerks (185/125)(Score is Slowest Time)

5 RFT40 Step Back Lunges20 GHD Sit-Ups

10 RFT 200m Run10 Kettlebell Swings (70/53)5 Box Jumps (30″/24″)

2 Sets12/10 Calorie Air Bike24 Chest to Bar12/10 Calorie Air Bike24 Pull-Ups12/10 Calorie Air Bike-Rest 3:00 between Sets-(Score is Slowest Set)

For Time 10 Single-Arm Dumbbell Thrusters (50/35) 15 Push-Ups 15 Single-Arm Dumbbell Thrusters (50/35) 25 Push-Ups 20 Single-Arm Dumbbell Thrusters (50/35) 35 Push-Ups 25 Single-Arm

3 Rounds for Time 30 Wall Balls (20/14) 20/16 Calorie Row 8 Wall Walks Immediately Into… 3 Rounds for Time 15 Wall Balls (20/14) 15/12

10 Sets (Every 2 mins)5 Deadlifts4 Power Cleans3 Shoulder to Overhead*Goal is complete each set between :25-:45. Athletes have the option to build or use

25 min AMRAP30/25 Calorie Air Bike40 Alternating Lateral Box Step Overs (24″/20″)50 Walking Lunges60 Double Unders

2 Rounds for Time800m Run50 Toes to Bar25 Thrusters (115/75)

5 Sets (2 min AMRAP)10 Lateral Burpee Over Bar10 Hang Power Cleans (155/105)Max Push Ups in the remaining time-Rest 1 min between Sets-

1-Mile Run Max Effort 1-Mile Run at 15:00: For Time50 Bench Press (155/95)**Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB

12 min AMRAP3 Squat Snatch (135/95)6 Overhead Squats (135/95)9 Bar Facing Burpees

2 Sets100ft Dumbbell Farmers Carry (70s/50s)10 Bar Muscle Up100ft Dumbbell Farmers Carry (70s/50s)10 Bar Muscle Up100ft Dumbbell Farmers Carry (70s/50s)10 Bar Muscle Up100ft Dumbbell Farmers

20 min AMRAP25/20 Calorie Air Bike20 GHD Sit-Ups (or V-Ups)15 Handstand Push-Ups

For Time27-21-15-9-9Front Squat (95/65)Box Jump (24″/20″)

30 min AMRAP400m Run10 Burpee Box Jumps (24″/20″)500/450m Row or Ski10 Double DB Box Step Ups (50s/35s to 24″/20″)500/450m Row or Ski15 DB Shoulder to

5 Rounds For Time5 Deadlifts (315/225)10 Lateral Burpee Over Bar

3 min/6 min/12 min AMRAP20/16 Calorie Row30 Wall Balls (20/14)20 Toes to Bar30 Box Jumps (24″/20″)20 Kettlebell Sumo Deadlift High Pull (70/53)30 Burpees20 Shoulder to

3 Rounds For Time25 GHDs (or V-Ups)50ft Handstand Walk16 Overhead Reverse Lunges (35s/25s)

Elizabeth 21-15-9Clean, 135# / 95#Ring Dips

Every 3 min (5 Sets)3 Power Snatch (155/105)9 Bar Facing Burpees15 Toes to Bar(Score is Slowest Time)

For Time800m Run150 Double Unders600m Run100 Double Unders400m Run50 Double Unders200m Run

For Time10-8-6-4-2Front Squats (185/125)500m/450m Row after every set *Barbell comes from the floor

20 min AMRAP21 Box Jump Over (24″/20″)15 Pull Ups9 Strict Handstand Push Ups(Score is Rounds + Reps)

2 Sets5 min AMRAP 40/30 Cal Echo Bike 36 DB Lunges (50/35)Max Single DB Devils Press (50/35)-rest 3 minutes-5 min AMRAP600/540m Ski or Row 50m

For Time500m Row100 Wall Balls (20/14)

For Time10-9-8-7-6-5-4-3-2-1Hang Power Clean (155/105)10 Push Ups after every set

For Time21-15-9Overhead Squat (115/75)Toes to Bar -Rest until 8:00, then complete Part 2- For Time21-15-9Lateral Burpee Over BarToes to Bar

20 min AMRAP50 Double Unders50 Single Arm Dumbbell Push Press (50/35)50 Double Unders50 Abmat Sit Ups50 Double Unders40/32 Calorie Echo Bike

For Time400m Run15 Bar Muscle Ups400m Run12 Bar Muscle Ups400m Run9 Bar Muscle Ups*Unbroken BMU, 200m Penalty Run each break

5 Sets For 3 min:20/16 Calorie Air Bike50 Double UndersMax Toes to Bar in Remaining Time-Rest 1:30 between Sets-

10 Rounds for Time10 Kettlebell Swings (53/35)50ft Kettlebell Lunge (53/35)

1-Mile Run Max Effort 1-Mile Run

Grace For Time:30 Clean and Jerks, 135# / 95#

10 Minute EMOMOdd minutes – 200m RunEven minutes- Max Lateral Burpee Over DB-rest 3 minutes- 10 Minute EMOMOdd minutes – Max Calorie BikeEven minutes –

For Time1000/850m Row50 Thrusters (45/35)60 Pull-Ups50 Thrusters (45/35)1000/850m Row

2 Rounds for Time50 GHD Sit-Ups (or V-Ups)50 Box Step Ups (24″/20″)50 Push Ups

5 Sets (Slowest for Time)400m Run8 Deadlifts (315/205)-Rest 1:00 between Sets-

Every 1:00 (12:00)45 seconds Max Burpees Over Bar15 second Rest(Score is Total Reps)

7 Rounds (rounds start every 5 minutes):40 second Max Sled Pull (135/90)-rest 20 seconds-40 second Max Calorie Bike (OR Machine)-rest 20 seconds-40 second Max Farmers

For Time 5 rounds10 Deadlifts (275/185)20 Push-Ups

For Time 5 sets3 min AMRAP25/20 Calorie Air Bike 16 Dumbbell Farmer Carry Walking Lunges (50s/35s)Max Burpees Over DBs in the remaining time-rest 1:00 between

For Time 50 GHD Sit-Ups (or V-Ups)-into-7 Rounds7 Strict Handstand Push Ups49 Double Unders-into-50 GHD Sit-Ups (or V-Ups)

For Time 5-10-15-20-25Calorie RowKettlebell Goblet Squats (70/53)Women’s Calories: 4-8-12-16-20

Every 2:00 (8 sets)100m Run5 Touch and Go Clean & Jerk (135/95)

Teams of 2Buy In: 100 Burpees (split) 3 rounds each (I go, you go):10 Sandbag/Ball Cleans (heavy)15/12 Calorie Ski or Row 20yd Sled Pull (BW

For Time 400m Run 25 Bench Press (115/75) 5 Wall Walks 400m Run 20 Bench Press (115/75) 5 Wall Walks 400m Run 15 Bench Press

10 Rounds For Time12 GHDs (or V-Ups)1 Rope Climb (or 3 Strict Pull Ups)

16 min AMRAP16/13 Calorie Row8 Lateral Burpee Over Bar2 Clean and Jerks (185/125)

For Time 21-15-9Calorie Air BikeGoblet Squats (50/35)*Women’s Calories (16-12-8)-rest until the 8:00 mark-45/36 Calorie Air Bike45 Goblet Squats (50/35)

6 Rounds:2 Rope Climbs (or 6 Strict Pull Ups)25ft Handstand Walk (or 2 Wall Walks)4 Front Squats (185/125)25ft Handstand Walk (or 2 Wall Walks)(Scored by

3-3-3-4 min AMRAP 15/12 Cal Echo Bike20 GHD Sit-ups (or V-Ups)Max Toes to Bar (until 100 repetitions are completed)-Rest 1:00 between AMRAPs-(Scored by Time)

Randy For Time: 75 Power Snatches, 75# / 55# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who

For Time 30 Back Squats (135/95)45 Chest to Bar30 Back Squats (135/95)15 Bar Muscle Ups30 Back Squats (135/95)

4 Sets (1 set every 10 minutes)Odd Sets: (At 0:00 and 20:00)AMRAP 10 Minutes400m Run50m Farmers Carry (50s/35s)500/450m Row10 Strict Pull Ups Even Sets (at

20:00 Calorie Air Bike Testor20:00 Calorie Row Test(Scored by Average Watts or Total Calories)

Every 3:00 (7 sets)200m Run50 Double Unders12 Toes to Bar

10 min AMRAP5 Burpee Over Bar5 Shoulder To Overhead (115/75)10 Front Rack Step Back Lunges (115/75)

Every 1:00 (20:00)Odd: 15/12 Calorie RowEven: 15 Abmat Sit Ups

Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.)

For Time3 rounds50 Double Unders5 Clean and Jerks (115/75)3 rounds50 Double Unders5 Clean and Jerks (135/95)3 rounds50 Double Unders5 Clean and Jerks (155/105)

15 min AMRAP 50/40 Calorie Row50 Air Squats

For Time (each set)27-21-15-9Calorie Air BikeDumbbell Snatch (50/35)-rest till 12:00-21-15-9Calorie Air BikeDumbbell Snatch (50/35)(Women’s Calories: 22-16-12-8, 16-12-8)

For Time40-30-20-10Box Jumps (20″)50ft Handstand Walk (Or 4 Wall Walks) after each set

For Time800m Run-into-10 rounds5 Strict Pull Ups (or 1 Rope Climb)10 Push Ups15 Air Squats-into-800m Run

For Time 10 Rounds15 Wall Balls (20/14)3 Wall Walks

4 Rounds For Time400m Run20 Box Jumps (24″/20″) 40 Walking Lunges

30 Toes to Bar30 Overhead Squats (75/55)30 Burpee Over Bar-Rest 1:00-30 Burpee Over Bar30 Overhead Squats (75/55)30 Toes to Bar

Every 5:00 (5 sets)25/20 Calorie Row25/20 Calorie Air Bike(Scored by Time each set)

25 min AMRAP1 Mile RunMax Rounds of “Cindy”5 Pull Ups10 Push Ups15 Air Squats(Scored by Rounds + Reps)

20 min AMRAP200m Run2 Rope Climbs

6 sets48 Double Unders12 Burpee Over Bar6 Deadlifts (275/185)-rest 1:00 between sets-

Each For Time21-15-9Hang Power Clean (95/65)Shoulder to Overhead (95/65)-Rest 4:00-9-15-21Shoulder to Overhead (95/65)Hang Power Clean (95/65)

20:00 Calorie Air Bike Test Max Cal in 20 mins

For Time400m Run50 Pull Ups400m Run100 Push Ups400m Run150 Air Squats400m Run

5 Rounds For Time 12/10 Calorie Echo Bike 6 Power Cleans (155/105)

18 min AMRAP 18 Toes to Bar 18 Push Press (115/85) Every 2 Min [Starting 0:00]: 200 Meter Run Score: Rounds + Reps

Manion 7 Rounds For Time: 400 meter Run 29 Back Squats (135/95 lb) Marine Corps 1st Lt Travis Manion gave the ultimate sacrifice on April

3 x 8 min AMRAP 1,000 Meter Run Max Calorie Row in Remaining Time -Rest 2:00 Between AMRAPs- Score: Total Row Calories

For Time 60 Alt Single-Leg V-ups 30 Single-Arm Devil Press 40 Alt Single-Leg V-ups 20 Single-Arm Devil Press 20 Alt Single-Leg V-ups 10 Single-Arm Devil

For Time 35/28 Calorie Echo Bike 20 Front Squats – Rest 2:00 – 25/20 Calorie Echo Bike 15 Front Squats – Rest 1:00 – 16/13

5 Rounds For Time: 400-600-800-600-400m Run 40-60-80-60-40 Double Unders 20 Push-ups Time Cap: 30 Minutes

For Time 8-16-24-16-8 Calorie Bike 10-20-30-20-10 Alt. DB Snatches (50/35) * Women: 7-14-21-14-7 Cal Time Cap: 15 Min

6 x 2 min AMRAP 200 Meter Run Max Calorie Row in Remaining Time * Rest 4:00 Between AMRAPs Score: Total Row Calories

On the Minute x 16 Min 1: Single-Leg Squats Min 2: Ring Muscle-ups Min 3: Handstand Push-ups Min 4: Pull-ups *To Start Each Min: 6

For Time: 15 Thrusters 25/20 Cal Row 12 Thrusters 25/20 Cal Row 9 Thrusters 25/20 Cal Row BB (135/95)

5 Rounds For Time: 200-400-600-800-1,000m Run 10-20-30-40-50 Push-ups

For Time: 30-20-10 Toes to Bar 30-20-10 DB Power Cleans 24/20-16/12-8/6 Cal Echo Bike DBs (50/35)

3 x 6 min AMRAP 30 Wallballs (20/14) 400m Run Into… Max Rounds: 10/8 Cal Row 8/6 Cal Echo Bike -Rest 3:00 Between AMRAPs- Score:

12 min AMRAP 9 Push Press (95/65) 6 Burpees 30 Double Unders Score: Rounds + Reps

[On the 0:00] For Time: 30-20-10 Deadlifts (185/135) 15-10-5 Lateral Burpees Over Barbell [On the 10:00] For Time: 30-20-10 Calorie Row 15-10-5 Burpees

28 min AMRAP: 7 Power Cleans (115/85) 14 Box Jumps (24″/20″) 7 Toes To Bar 11/8 Calorie Echo Bike Score: Rounds + Reps

5 Rounds For Time: 15/12 Cal Row 5 Front Squats (185/135) 10 Strict Pull-ups

4 x 4 min AMRAP: 12/10 Calorie Echo Bike 400 Meter Run Calorie Echo Bike in Remaining Time -Rest 4:00 Between AMRAPs- Score: Total Calories

For Time: Buy-in: 50 V-ups 3 Rounds: 10 DB Push Press (R/L) 100m Suitcase Carry (R/L) Cash-out: 50 V-ups DB: 50/35

9 Rounds For Time: 5 Burpee Box Jumps (24″/20″) 5 Deadlifts (225/155)

25 min AMRAP: 50 Wallballs (20/14) 2,000/1,800 Meter Row 50 Wallballs (20/14) 1 Mile Run Row Meters in Remaining Time Score: Final Row Meters

For Time: 15-12-9: Toes to Bar 12-10-8: Echo Bike Calories Directly Into… 15-12-9: Kettlebell Swings (70/53) 12-10-8: Echo Bike Calories * Women’s Calories: 10-8-6

5 x 3 min AMRAP: 6 Strict Pull-ups 12 Box Jump Overs (24″/20″) 200 Meter Run Calorie Row in Remaining Time -Rest 3 min Between