Workout Options

7/25/2019 Workout Options

1/40

MW *

W *

Chip *

GM *

G *

W *

MGM *WG *

Random *

WG *

M *

WW *

CHIP

W

GGGG

WWW

MWG

G

WGGWWWW

GW

Random

W

WGGW

M

RANDOM

GGG

W

WG


2/40

Deadlift

3-2-2-2-1-1-1-1-1

Overhead Squat

3-2-2-2-1-1-1-1-1 reps

"Grace"Clean and Jer 13!"# 3$ reps

"Gwen" 3 Rounds of 21-15-9

Clean and Jer %i&h as m'(h %ei)h& as possile

Co!lete in as few sets as !ossile#

+! po'nd O,erhead s'a .! reps

"Rand$" 3% Re!s for &ie#

.! po'nd Po%er sna&(h# .! reps


3/40

&hree rounds for tie of#

R'n /$$ me&ers

Res& 2 min'&es

'our rounds for tie#

R'n 0$$ me&ers

Res& 2 min'&es


4/40

'or &ie#

0$$ m %alin) 'n)e

3$ M's(le-'ps or &ime


5/40

'or tie#

22! po'nd Deadli 21 reps

R'n /$$ me&ers

22! po'nd Deadli 1! reps

R'n /$$ me&ers

22! po'nd Deadli + reps

R'n /$$ me&ers

'or &ie# 15-12-9-(

11!" hr's&er

0$$m r'n

)*R)+ in 2% *in#

+! po'nd Clean and Jer# 1! reps

R'n 0$$ me&ers

'or tie#

13! l hr's&er# 1$ reps#

!$ Do'le-'nders#13! l hr's&er# / reps#

0$ Do'le-'nders#

13! l hr's&er# 4 reps#

3$ Do'le-'nders#


2$ Do'le-'nders#


1$ Do'le-'nders5

&hree rounds, 15-12- and 9 re!s, for tie of#

13! po'nd hr's&er#

M's(le-'ps5


6/40

)*R)+ in 2% *in of#

!$ po'nd Wei)h&ed p'll-'ps# ! reps

6od7%ei)h& o,erhead s'a ! reps

'or &ie#

21-1/-1!-12-$+-$4-$3 8DHP

$3-$4-$+-12-1!-1/-21 9 8%in)s

21-15-9

8'mo Deadli& Hi)h P'll

P'sh Jer

5 Rounds

3$ Wallalls

4 Clean : Jers 13!ls

'ive rounds for tie of#

!$ po'nd d'mell# %alin) l'n)e# 1$ al&erna&in) s&eps

!$ po'nd d'mell# s%in)# 1! reps


7/40

5 Rounds for &ie of#

Han) s'a& (lean 13! po'nds# 1$ reps

Hands&and p'sh-'ps 1$ reps

"'ran" 3 Rounds for &ie# 21-15-9

+! " 6arell hr's&ers

P'll-'ps

5 Rounds for &ie of#

Deadli . reps

Rin) Dips# 1$ reps

"Diane" 3 Rounds for &ie# 21-15-9

Deadli& 22!"

Hands&and P'sh 'ps

".li/aeth" 3 Rounds for &ie# 21-15-9

Clean 13!"

Rin) Dips


+!-po'nd han) s'a& (lean# 21 reps

P'sh 'ps# 21 Reps

)*R)+ in 2% *in of#

6od7%ei)h& en(h press# 12 reps

1$ P'll-'ps

)*R)+ in 2% *in of#

4! po'nd Po%er sna&(h# 12 reps

1$ P'sh-'ps

)*R)+ in 2% *in of#

4! po'nd hr's&er# 12 reps

1$ P'll-'ps

"0osh" 'or &ie#

+! po'nd O,erhead s'a 21 reps

02 P'll-'ps

+! po'nd O,erhead s'a 1! reps

3$ P'll-'ps

+! po'nd O,erhead s'a + reps

1/ P'll-'ps


0! po'nd arell O,erhead %alin) l'n)es# !$ ee&

21 6'rpees

21-1-15-12-9-(- and 3 re! rounds of#

1 1;2 pood 9e&&leell s%in)

P'll-'ps


8/40

)*R)+ in 2% *in of#

4! po'nd Han) s'a& (lean# 12 reps

. P'll-'ps

'or tie#

!$ Wall-all sho&s!$ P'll-'ps

3! Wall-all sho&s

3! P'll-'ps

2$ Wall-all sho&s

2$ P'll-'ps

"$nne" 5 Rounds for *a Re!s of#

6od7 %ei)h& en(h press

P'll-'ps

15-12, and 9 re! rounds of#

6a( s'a&Hands&and p'sh-'p

15-12-9 re!s of#

1!! po'nd Han) po%er (leans

M's(le-'ps


+! po'nd Po%er (lean# 21 reps

12 Hands&and p'sh-'ps

'or tie#

22! po'nd Deadli 21 reps3$ Gl'&e-ham si&-'ps

22! po'nd Deadli 1! reps

2$ Gl'&e-ham si&-'ps

22! po'nd Deadli + reps



0! po'nd hr's&er# !$ reps

3! P'll-'ps

4 rounds for tie of#

+! po'nd 8'mo-deadli& hi)h-p'll# 1$ reps1$ Rin) dips

"0oshie" 3 Rounds for &ie#

0$ po'nd D'mell sna&(h# 21 reps# ri)h& arm

21 P'll-'ps

0$ po'nd D'mell sna&(h# 21 reps# le& arm

21 P'll-'ps


9/40

"ate"


10/40

2$ P'll-'ps

Co!lete as an$ rounds in 2% inutes as $ou can of#

4! po'nd hr's&er# 12 reps

1$ P'll-'ps

'ive rounds for tie of#0$ po'nd D'mells spli& (lean @ 1! reps#

21 P'll-'ps5


11/40

'ive rounds for tie#

R'n 0$$ me&ers

+!-po'nd arell &hr's&er# 21 reps

'or tie#

Ro% 1$$$ me&ers

6od7 %ei)h& 6en(h press# 3$ repsRo% 1$$$ me&ers

6od7 %ei)h& 6en(h press# 2$ reps

Ro% 1$$$ me&ers

6od7 %ei)h& 6en(h press# 1$ reps


0$$ me&er r'n

13! po'nd hr's&er# 1$ reps


0$$ me&er r'n

22! po'nd Deadli 12 reps


Ro% 1$$$ me&ers

+! l hr's&er# 21 reps


Ro% !$$ me&ers

6en(h press od7 %ei)h 3$ reps

"anc$" 5 Rounds for &ie#

0$$ me&er r'n

+! po'nd O,erhead s'a 1! reps


Ro% !$$ me&ers

.! po'nd Han) po%er sna&(h# 21 reps


Ro% !$$ me&ers

!$ Wall 6all sho&s

'or tie#

Ro% !$$ me&ers

11! po'nd P'sh press# 21 repsRo% !$$ me&ers

11! po'nd P'sh press# 1/ reps

Ro% !$$ me&ers

11! po'nd P'sh press# 1! reps

Ro% !$$ me&ers

11! po'nd P'sh press# 12 reps


12/40

'or &ie#

R'n 0$$ me&ers

!$ 8i&-'ps

R'n 0$$ me&ers

0$ 8i&-'ps

R'n 0$$ me&ers

3$ 8i&-'psR'n 0$$ me&ers

2$ 8i&-'ps

R'n 0$$ me&ers

1$ 8i&-'ps

"icole" )*R)+ in 2% *in

R'n 0$$ me&ers

Ma@ rep P'll-'ps

'our rounds for tie of#

R'n 0$$ me&ers

!$ 8'a&s

'or &ie#

4$$m r'n

1$ p'll'ps# 2$ p'sh'ps# 3$ si&'ps

0$$m r'n

1! p'll'ps# 2! p'sh'ps# 3! si&'ps

2$$m r'n

2$ p'll'ps# 3$ p'sh'ps# 0$ si&'ps


R'n 0$$ me&ers

!$ 8'a&s

3 Rounds 'or &ie#

R'n /$$ me&ers#

!$ P'll-'ps


13/40

1% Rounds for &ie#

1$ P'll-'ps

1$ Rin) Dips

'or &ie#

3$ M's(le 'ps or 4$ P'll 'ps and 4$ Dips

)*R)+ in 2% *in of#

Walin) 'n)e !$&5

! Hands&and P'sh 'ps

5 Rounds# 5%-7%-3%-2%-1% re!s for tie#

P'sh 'ps

8i& 'ps

)*R)+ in 2% *in of#

! M's(le-'ps

!$ 8'a&s

'or tie#

2$ P'll-'ps

1$ Hands&and p'sh-'ps

1/ P'll-'ps

+ Hands&and p'sh-'ps

14 P'll-'ps

/ Hands&and p'sh-'ps

10 P'll-'ps

. Hands&and p'sh-'ps

12 P'll-'ps


1$ P'll-'ps! Hands&and p'sh-'ps

/ P'll-'ps


4 P'll-'ps


0 P'll-'ps


2 P'll-'ps



. M's(le-'ps1$ Hands&and p'sh-'ps

'or tie#


1$ P'll-'ps


2$ P'll-'ps



14/40

3$ P'll-'ps

'or &ie#

1! Hands&and p'sh-'ps

1 P'll-'p


3 P'll-'ps11 Hands&and p'sh-'ps

! P'll-'ps

+ Hands&and p'sh-'ps

. P'll-'ps

. Hands&and p'sh-'ps

+ P'll-'ps

! Hands&and p'sh-'ps

11 P'll-'ps


13 P'll-'ps

1 Hands&and p'sh-'p

1! P'll-'ps


! M's(le-'ps

!$ 8'a&s

"0ason" 'or &ie#

1$$ 8'a&s

! M's(le-'ps

.! 8'a&s

1$ M's(le-'ps

!$ 8'a&s

1! M's(le-'ps2! 8'a&s

2$ M's(le-'ps

'or tie#

!$ P'll-'ps#

!$ Rin) Dips#

0$ P'll-'ps#

0$ Rin) Dips#

3$ P'll-'ps#

3$ Rin) Dips#

2$ P'll-'ps#

2$ Rin) Dips#1$ P'll-'ps#

1$ Rin) Dips



2! 6a( e@&ensions

&en rounds for tie of#


15/40

12 6'rpees

12 P'll-'ps


16/40


2 pood 9e&&leell s%in)s# 2! reps#

2! GHD 8i&-'ps#

2! 6a( @&ensions#

2! 9nees &o lo%s5


17/40

'or tie#

21 Hip;6a( @&ensions

R'n 0$$ me&ers

1/ Hip;6a( @&ensions

R'n 0$$ me&ers

1! Hip;6a( @&ensions

R'n 0$$ me&ers12 Hip;6a( @&ensions

R'n 0$$ me&ers

+ Hip;6a( @&ensions

R'n 0$$ me&ers

4 Hip;6a( @&ensions

R'n 0$$ me&ers

3 Hip;6a( @&ensions

R'n 0$$ me&ers

'or tie#

!$ Rin) Dips

R'n 0$$ me&ers!$ P'sh-'ps

R'n 0$$ me&ers

!$ Hands&and p'sh-'ps

R'n 0$$ me&ers

'or &ie#

1$$ 8'a&s

1 Mile R'n

!$ 8'a&s

/$$m R'n

2! 8'a&s

0$$m R'n

'or tie#

!$ Rin) Dips

R'n 0$$ me&ers

!$ P'sh-'ps

R'n 0$$ me&ers

!$ Hands&and p'sh-'ps

R'n 0$$ me&ers


18/40

"Cind$" )*R)+ in 2% *in of#

! P'll-'ps

1$ P'sh-'ps

1! 8'a&s

"*ar$" )*R)+ in 2% *in of#

! Hands&and P'sh-'ps1$ One le))ed s'a&s# al&erna&in)

1! P'll-'ps


Walin) l'n)e# 1$$ &

!$ 8'a&s

2! 6a( e@&ensions

"0&" 3 Rounds for &ie#

Hands&and p'sh-'ps

Rin) dipsP'sh-'ps


!$ 8'a&s

3$ P'll-'ps


'or &ie# 21-15-9

2$B 6o@ J'mps

P'll-'ps

P'sh-'ps

"Cind$ on Steroids" )*R)+ in 2% *in of#

1! P'll-'ps

3$ P'sh-'ps

0! 8'a&s

'or &ie#

Walin) l'n)e 1$$ &5

21 P'll-'ps

21 8i&-'ps

Walin) l'n)e 1$$ &5

1/ P'll-'ps

1/ 8i&-'psWalin) l'n)e 1$$ &5

1! P'll-'ps

1! 8i&-'ps

Walin) l'n)e 1$$ &5

12 P'll-'ps

12 8i&-'ps

Walin) l'n)e 1$$ &5

+ P'll-'ps


19/40

+ 8i&-'ps

Walin) 'n)e 1$$ &5

4 P'll-'ps

4 8i&-'ps

Seven rounds for tie of#

1$ One le))ed s'a&s# al&erna&in)#12 Rin) dips#

1! P'll-'ps5


20/40

1%-9--4-(-5-7-3-2-1 re!s of the tri!let#

Deadli&= 1 od7%ei)h&

6en(h press= od7%ei)h&

Clean= od7%ei)h&

"Cross'it &otal"

6a( s'a 1 rep8ho'lder Press# 1 rep

Deadli 1 rep

8ho'lder press 1-1-1-1-1 reps

P'sh press 3-3-3-3-3 reps

P'sh Jer !-!-!-!-! reps

.ver$ inute on the inute for 2% inutes 8weiht deterined $ athlete:#

! 8na&(h Grip Deadli&

! Po%er 8na&(hes

! O,erhead 8'a&s

Co!lete as an$ rounds as !ossile in 2% inutes of#

+! po'nd hr's&er# ! reps

+! po'nd Han) Po%er(leans# . reps

+! po'nd 8'mo Deadli& Hi)h-p'll# 1$ reps


21/40

)*R)+ in 2% *in of#

+!-po'nd Han) s'a& (lean# 1! reps

12 Rin) dips

21 8i&-'ps


2$ po'nd Wallall# 2! sho&sWalin) l'n)es# 1$$ ee&

1! oo& Rope (lim# 3 as(en&s

)s an$ rounds in 2% inutes#

4$ &his %

more &han 1$ or mos& people5? Fo' do no& s&op &he ro'nd %hen 7o' (ome o &he ar# 7o' E's& (o'n& &ha& as ano&her s

Pos& &ime and n'mer o se&s &o (omple&ion5 Pos& 8e&s &o Bo&al RepsB# %e %ill e (han)in) &his &o Bo&al 8e&sB in &he


22/40

)s *an$ Rounds as +ossile in 2% inutes#

1! 1/!" Deadli&s

12 Rin) Dips

+ Do'le'nders >s' &'( E'mps i no dl 'nders?


23/40


2$ po'nd Medi(ine all (leans# 2$ reps

1$$ & Walin) l'n)e

0! po'nd One arm d'mell sna&(h# ri)h& arm# 1$ reps

0! po'nd One arm d'mell sna&(h# le& arm# 1$ reps


24/40

"*ur!h" 'or &ie#

1 mile R'n

1$$ P'll-'ps

2$$ P'sh-'ps

3$$ 8'a&s

1 mile R'n


Ro% !$$ me&ers

21 6'rpees

R'n 0$$ me&ers


25/40

2% in )*R)+

! mo'n&ain (limers

1$ d'mell &hr's&ers

1! s'a&s

3 Rounds for tie#

Ro% !$$m20B 6o@ J'mps# 3$ Reps

!!" 9e&&leell 8%in)# 3$ Reps


26/40

"*ichael" 3 Rounds for &ie#

R'n /$$ me&ers

!$ 6a( @&ensions

!$ 8i&-'ps

&hree rounds, 5%-3%- and 2% re!s, for tie of#

Do'le-'ndersP'sh-'ps

P'll-'ps

5%-7%-3%-2%- and 1% re! rounds of#

Do'le 'nders

Gl'&e-ham si&-'ps

6a( e@&ensions


0$$ me&er R'n

!$ 8'a&s

3$ 6a( e@&ensions

5 Rounds for &ie#

0$$ me&er R'n#

!$ 8'a&s#

3$ 6a( e@&ensions


27/40

"=elen" &hree rounds for tie#

R'n 0$$ me&ers

1 pood 9e&&leell 21 s%in)s >or !! po'nd d'mell s%in)?

12 P'll-'ps

)*R)+ in 2% *in of#

1$$ m R'n15! pood 9e&&leell s%in)s# 12 reps

1$ P'll-'ps

"0ac>ie" 'or &ie#

1$$$ me&er Ro%


3$ P'll-'ps

".va" 5 Rounds for &ie#

R'n /$$ me&ers

2 pood 9e&&leell s%in)# 3$ reps

3$ P'll-'ps

5%-7%-3%-2%-1% 'or &ie#

Do'le nders

P'sh Press >!!;3!?

8i&-'ps

5 rounds for tie#

0$$ m Ro%

1! Wall-all

. 6'rpees

Co!lete as an$ rounds in 2% inutes as $ou can of#1$$ m R'n#

15! pood 9e&&leell s%in)s# 12 reps#

1$ P'll-'ps


Ro% 1$$$ me&ers


3$ P'll-'ps


R'n 0$$ me&ers

4! po'nd 8na&(h# 12 reps21 P'll-'ps


28/40

&hree rounds for tie#

12 M's(le-'ps

3$ 6a( e@&ensions

R'n 0$$ me&ers


29/40

"ast$ Girls" 3 Rounds for &ie#

!$ 8'a&s

. M's(le-'ps

13! po'nd Han) po%er (leans# 1$ reps

"ate" )*R)+ in 2% *in of#

2 M's(le-'ps0 Hands&and P'sh-'ps

/ 2-Pood 9e&&leell s%in)s

3 Rounds for tie#

2/ 6'rpees

2/ P'll-'ps

2/ 96 8%in) >!!l?


1! P'sh-'ps#

12 Rin) dips#

11! po'nd P'sh-press# + reps


30/40

Seven rounds for tie of#

! le& le))ed s'a&s

! ri)h& le))ed s'a&s

1$ P'll-'ps

1! P'sh-'ps

2$ 8i&-'ps


0!-po'nd arell sna&(h# 0 reps

O,erhead s'a 0 reps

O,erhead %alin) l'n)e# 0 s&eps

21 8i&-'ps

'or tie#


0$ P'll-'ps

!$ 9e&&leell s%in)s# 15! poods

4$ 8i&-'ps

.$ 6'rpees

'or tie#

.$ 6'rpees

4$ 8i&-'ps

!$ 9e&&leell s%in)s# 15! poods

0$ P'll-'ps


'or tie#

!$ 6o@ E'mp# 20 in(h o@

!$ J'mpin) p'll-'ps

!$ 9e&&leell s%in)s# 1 poodWalin) 'n)e# !$ s&eps

!$ 9nees &o elo%s

!$ P'sh press# 0! po'nds

!$ 6a( e@&ensions

!$ Wall all sho&s# 2$ po'nd all

!$ 6'rpees

!$ Do'le 'nders

'or tie#

2$ in(h 6o@ E'mp# !$ reps

Rope (lim# ! as(en&s

15! pood 9e&&leell s%in)# !$ reps!$ si&-'ps

0$ po'nd d'mell Han) po%er (lean# !$ reps

/$$ me&er R'n

!$ 6a( e@&ensions

'or tie#

R'n /$$ me&ers

0! l One arm d'mell sna&(hes# al&erna&in) arms# 2$ reps


31/40

0! l D'mell s'a& (leans# 2$ reps

1$$ 8i&-'ps

0! l D'mell s'a& (leans# 2$ reps

0! l One arm d'mell sna&(hes# al&erna&in) arms# 2$ reps

R'n /$$ me&ers

'or tie#2! Walin) l'n)e s&eps

2$ P'll-'ps

!$ 6o@ E'mps# 2$ in(h o@

2$ Do'le-'nders

2! Rin) dips

2$ 9nees &o elo%s

3$ 9e&&leell s%in)s# 2 pood

3$ 8i&-'ps

2$ Han) s'a& (leans# 3! po'nd d'mells

2! 6a( e@&ensions

3$ Wall all sho&s# 2$ po'nd all

3 Rope (lim as(en&s

"'iht Gone ?ad"

hree ro'nds o=

Wall-all# 2$ po'nd all# 1$ & &ar)e& >Reps?

8'mo deadli& hi)h-p'll# .! po'nds >Reps?

6o@ J'mp# 2$B o@ >Reps?

P'sh-press# .! po'nds >Reps?

Ro% >Calories?

'or &ie#

/$$m ro%

3$ hr's&ers +!"m 4!"%3$ Rin) Dips

/$$m Ro%

3$ Han) Po%er Cleans &o a P'sh Jer +!"m 4!"%

3$ 6o@ J'mps

/$$m Ro%

3$ 96 8%in)s

3$ 6'rpees

3 Rounds for &ie#

21 9nees &o elo%s#

1 1;2 pood 9e&&leell s%in)# 21 reps#

21 P'sh-'ps#1! oo& Rope (lim# 3 as(en&s#

2$ in(h 6o@ E'mp# 21 reps#

21 6a( e@&ension#

Walin) l'n)e# 1!$ &

'or &ie#

.! P'sh-'ps#

+! po'nd 8'mo-deadli& hi)h-p'll# !$ reps#


32/40

!$ Rin) Dips#

0! po'nd Wei)h&ed P'll-'ps# 3$ reps#

2! Hands&and P'sh-'ps

'or &ie#

0$ @ 8'a&

R'n 0$$m2$ @ .!l P'sh Press

1$ @ 6'rpees

R'n /$$m

1$ @ 6'rpess

2$ @ .!l P'sh Press

R'n 0$$m

0$ @ 8'a&

1%,9,,4,(,5,7,3,2,1 re!s for tie

hr's&ers +!;4!

GHD 8i&-'ps

Gole& 8'a& !3;3!6'rpees

Deadli& 13!;+!

Rin) P'sh-'ps

@uarter Gone ?ad

'ive rounds for total re!s of#

13! po'nd hr's&er# 1! se(onds

Res& 0! 8e(onds

!$ po'nd Wei)h&ed p'll-'p# 1! se(onds

Res& 0! 8e(onds

6'rpees# 1! se(onds

Res& 0! se(onds


33/40


R'n 0$$ me&ers

1$ -P'll-'ps

1! Hip @&ension

2$ 9nee &o lo%s


34/40


13! po'nd Deadli& @ 1! reps

13! po'nd Han) po%er (lean @ 12 reps

13! po'nd


35/40

his (o'n&s as one se&=

15 Po%er Clean

25


36/40


22! Deadli 1! reps


1! P'll-'ps

+! po'nd hr's&er# 1! reps


37/40

'or &ie#

1$ GHD 8i&-'ps#

1$ Hip : 6a( @&ensions#

+! po'nd hr's&ers# 3$ reps#

!$ P'll-'ps#

3$ GHD 8i&-'ps#3$ Hip : 6a( @&ensions#


3! P'll-'ps#

!$ GHD 8i&-'ps#

!$ Hip : 6a( @&ensions#


2$ P'll-'ps


38/40

")nie" 'or &ie#

1$$ P'll-'ps

1$$ P'sh-'ps

1$$ 8i&-'ps

1$$ 8'a&s

"?arara" 5 Rounds for &ie#2$ P'll-'ps

3$ P'sh-'ps

0$ 8i&-'ps

!$ 8'a&s

5%-7%-3%-2%-1% re! rounds of#

P'll-'ps

Do'le 'nders

Gl'&e Ham 8i&-'ps

6a( @&ensions

Co!lete as an$ rounds as $ou can in twent$ inutes of#1$ P'll-'ps

. Hands&and P'sh-'ps

Rope (lim# 1! &

. Rin) Dips


Walin) 'n)e# 12 s&eps#

1! Gl'&e-Ham 8i&-'ps#

1! Hip @&ensions#

! M's(le-'ps5


39/40

'or tie#

.! P'sh-'ps#

+! po'nd 8'mo-deadli& hi)h-p'll# !$ reps#

!$ Rin) Dips#

0! po'nd Wei)h&ed P'll-'ps# 3$ reps#

2! Hands&and P'sh-'ps5


40/40


R'n /$$ me&ers#

15! pood 9e&&leell s%in)# 21 reps#

+! po'nd hr's&er# 21 reps#

21 P'll-'ps5

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Workout Options