“Arnie”: For Time
21 x Turkish Get-ups right arm
50 x Swings
21 x Overhead Squats left arm
50 x Swings
21 x Overhead Squats right arm
50 x Swings
21 x Turkish Get-ups left arm
“Badger”: 3 RFT
30 x Squat Cleans @95/65 (modify to DB, KB or MB as needed)
30 x Pull-ups (modify to ring rows or DB/KB rows if needed)
800m run (4 min run if you don’t have distance marked off)
“Bradley”: 10 Rounds
100m run (1 min run if you don’t have distance marked off)
10 x Pull-ups ((modify to ring rows or DB/KB rows if needed)
100m run
10 x Burpees
30 sec rest
“Capoot”: For Time
100 x Push-ups
800m run (4 min run if you don’t have distance marked off)
75 x Push-ups
1200m run (6 min run if you don’t have distance marked off)
50 x Push-ups
1600m run (8 min run if you don’t have distance marked off)
25 x Push-ups
2000m run (10 min run if you don’t have distance marked off)
“Clovis”: For Time
10 mile run
150 x Burpee Pull-ups (burpee sumo deadlift high pull if you don’t have a pull-up bar)
*partition the run and burpee pull-ups however you want
“Griff”: For Time
800m run (4 min run if you don’t have distance marked off)
400m run BACKWARDS (2 min backward run if you don’t have distance marked off)
800m run
400m run BACKWARDS
“Hansen”: 5 RFT
30 x KB Swings (modify to DB or plate as needed)
30 x Burpees
30 x GHDSU (modify to weighted or unweighted Sit-ups as needed)
“Helton”: 3 RFT
800m run (4 min run if you don’t have distance marked off)
30 x DB Squat Cleans (modify to KB or MB as needed)
30 x Burpees
“Jared” 4RFT
800m run (4 min run if you don’t have distance marked off)
40 x Pull-ups (modify to DB, KB or barbell rows or ring rows as needed)
70 x Push-ups
“Loredo” 6 RFT
24 x Air Squats
24 x Push-ups
24 x Lunges
400m run (2 min run if you don’t have distance marked off)
*wear a weighted vest or add weight for the squats and lunges or do diamond or hand release push-ups to increase dificulty
“Maupin” 4 RFT
800 run (4 min run if you don’t have distance marked off)
49 x Push-ups
49 x Sit-ups
49 x Air Squats
*wear weighted vest to add difficulty
“Michael” 3 RFT
800m run (4 min run if you don’t have distance marked off)
50 x Back Extensions
50 x Sit-ups
“Murph”: For Time
1 mile run (8 min run if you don’t have distance marked off)
100 x Pull-ups (modify to ring rows, DB, KB or barbell rows as needed)
200 x Push-ups
300 x Air Squats
1 mile run
“Ozzy” 7 RFT
11 x Deficit HSPU @4/2” (modify to push-ups x 20 as needed)
1000m run (6 min run if you don’t have distance marked off)
“Rene” 7 RFT
400m run (2 min run if you don’t have distance marked off)
21 x Walking Lunges
15 x Pull-ups (modify to ring rows, DB, KB or barbell rows as needed)
9 x Burpees
*wear a weighted vest if you have it
“Riley”: For Time
1.5 mile run (12 min run if you don’t have distance marked off)
150 x Burpees
1.5 mile run
*wear a weighted vest if you have it
“Schmalls”: For Time
800m run (4 min run if you don’t have distance marked off)
—then—
2 rounds:
50 x Burpees
40 x Pull-ups (modify to ring, DB, KB or barbell rows as needed)
30 x Pistols (modify to weighted lunges as needed)
20 x Swings
10 x HSPU (modify to push-ups as needed)
—then—
800m run (4 min run if you don’t have distance marked off)
“Shawn”: For Time
5 mile run
*every 5 min stop and do 50 x Air Squats and 50 x Push-ups
“Tumilson”: 8 RFT
200m run (1 min run if you don’t have distance marked off)
11 x DB Burpee Deadlifts (modify to KB or another weighted object within reason)
“Wilmot” 6 RFT
50 x Air Squats
25 x Ring Dips (modify to diamond push-ups or bench dips as needed)
“Baseline from Hell” 5 rounds on 3 min rest
400m run (2 min run if you don’t have distance marked off)
10 x Pull-ups (modify to ring, DB, KB or barbell rows as needed)
20 x Push-ups
30 x Sit-ups
40 x Air Squats
“Hotel Hell”: For Time
100 x DB Hang Clusters
*EMOM starting at 0:00 perform 5 x Burpees
“Tabata This” 8 Rounds
20 sec of work/10 sec of rest, 1 min between exercises
Air Squats
Cal Row (modify to AAB, Ski or run as needed)
Pull-ups (modify to ring, DB, KB or barbell rows as needed)
Sit-ups
Push-ups