Barbara
5 rounds
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps.

For time
Run 1 mile
Do 100x squats at 1/2 mile mark

4 rounds
20x Wall ball (20#/14#)
20x Box jumps
Row 500m

5 rounds
3x Power snatch (95#/65#)
15x Overhead squats
Run 400m

Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

5 rounds
21x Sumo Deadlift high pull (75#/55#)
15x Thrusters (75#/55#)
9x KB swings (53#/36#)
Run 400m


Borg
Max rounds
Perform one set every minute on the minute, add 10# per round until failure
2x Back squat (starting weight 135#/85#)

5 rounds
Rest as needed between rounds
Push press 5-5-3-3-1x