Complete the following and break up as needed
120/100 cal row
120 WB
240 DU
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4 minutes on 2 minutes off x 5
AMRAP and pick up where you left off
48 Toe taps/DU
24 Odd object snatch
12 Single Arm Devil Press
200m run
21 KBS 24/16kgs
15 burpees
9 HSPU
rest 1 minute
x 5 rounds
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For time:
20 rounds of
8 criss-cross (reach with one or both hands)
8 lunges
8 lifting alternate hand and foot while holding a plank
On the two minutes at increasing loads-
1 full clean + 1 squat + 1 jerk
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21-15-9 of
Burpees followed by 75 Toe Taps or DU after each set
Rest 5 minutes
21-15-9
Odd Object DL and squat Jumps
Rest 5 Minutes
21-15-9
Skater hops and Odd object hang clean and jerk
8 minutes on 2minutes off, 6 minutes on 2 minutes off, 4 minute on 2minutes, finish with 2 minutes on.
Always pick up where you left off. AMRAP the following -
10 clean and jerks at 165/105lbs + 5 rounds of Cindy.
At Home Zoom Option offered at 6:00AM and Noon
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15 MIN AMRAP Ladder
1,1,2,2,3,3
Box jump or step up
Single Arm odd object thruster
1:20 min on 60 seconds off - X 16 rounds -
Odd rounds
200m run/ski/or 300m/200m row
AMRAP WBs
Even rounds -
20 DB snatch 50/35 AMRAP T2Bs
At Home Zoom Option offered at 6:00AM and Noon
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4 minutes on 2 minutes off x 5
AMRAP and pick up where you left off
48 Toe taps/DU
24 Odd object snatch
12 Single Arm Devil Press
21-15-9 of
135 Push jerks and T2Bs
Rest 5 minutes
9-15-21
Front Squats and bar hop burpees
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40 min EMOM
Score is Completed rounds, if you can't finish take the next minute as a recovery round
Odd minutes -
5x (start standing, down to hollow body rock to back to your feet, squat jump, + 4 lunges)
Even minutes -
5x (start standing inch worm to a push up and inch worm back out to a full standing position)
On the 4 minutes row 750m/600m X 10 at 2km Pace + 4sec.
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5 Hollow Body rocks
10 crunches
15 sit-ups
20 V-ups
30 Odd Object push press
50 Criss Cross and reach for the ground
Rest 2 minutes
3 rounds total!
On the 6 minutes X 4 -
60 DU, 15 C2Bs, 10 HSPU, 5 Full cleans at 185/125
Score is total rest - so get after it!
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3 rounds for time of:
100 toe taps
20 Odd object Hang power clean and jerk
Rest 5 minutes
3 rounds for time of
50 squats
25 odd object snatch
1 min on 1 min off - X 16 rounds -
Odd rounds :
18/15 cals on the rower AMRAP Burpees over the rower,
Even rounds:
20 WB AMRAP MU
At Home Zoom Option offered at 6:00AM and Noon
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For time
200 Box Steps ups (16"/12")
100 Burpees
80 sit-ups
60 push ups
40 criss-cross
20 inch worms to a push-up and back out
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Part A:
Work up to a heavy triple on bench
Part B:
10 Rds of 8 Muscle snatch 75/55, 6 pistols, 4 BM
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Accumulate 500 step ups
Start very minute with a 30 second plank
A: On the two minutes for 10 rounds at increasing loads 2 Jerks and 2BJ at 36"/28".
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12 Odd object deadlifts
9 Odd object bear hug squats
6 odd object thrusters
1 minute plank
rest 1 minute
x 10 rounds
On the 7 minutes x 4. Score is cumulative rest mark rest.
50 WB - 25 Cal row - 20 T2B
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On the 90 seconds! x 20
12 Med ball Twist
6 sit -ups
12 J lunges
6 squats
If you can't finish take a round off
Score is total amount of completed rounds
80 secs on 40 seconds off X 6 -
Rest 5 minutes and repeat
AMRAP and pick up where you left off
10 DB power cleans at 50/35 + 8 HSPU.+ 6 DB thrusters
At Home Zoom Option offered at 6:00AM and Noon
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30 min EMOM
1. 5 push ups
2. 10 Odd object press
3. 15 squats
If you can’t get the work done in a minute then rest 1 minute and get back in and try.
Score is total completed rounds!