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67 Cards in this Set
- Front
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For Time: Run 400m
10x Turkish Get up @ 35# (each hand) 40x Jumping Lunges (20x each leg) Run 400m 7x Turkish Get up (each hand) 30x Jumping Lunges (15x each leg) Run 400m 5x Turkish Get up (each hand) 20x Jumping Lunges (10x each leg) Run 400m 3x Turkish Get up each hand 10x Jumping lunges (5x each leg) |
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Perform as many KB snatches as possible in 10 min, alternating left and right hand as desired, KB may be set down to rest if necessary, those are “Official” (Gentlemen’s rules). “Tier One” rules dictate that the KB may not be set down during the 10 min effort, only one transfer swing is allowed to change hands, and any rest must be taken with the KB held overhead in the locked-out position. Men use the 53# KB.
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3 MILE RUN, ALL OUT EFFORT – LESS THAN 20 MIN
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(5x Lunge + 5x Push Press for 400m)
While holding a 45# bar, 2x 25# DB or similar load, do 5x lunges followed by 5x Push Press, continue doing this until you have traveled 400m (this is typically 1 lap around a track) – 20-30 min |
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100x Sandbag Getups @ 85-95# then Suicide sprint every 30 seconds for 10 minutes
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1. Tabata Squats (rest in bottom hold, thighs parallel to floor)
2. Tabata Push-ups (rest locked out at top, aka Forward leaning rest) 3. Tabata Ball Slam @ 20# ball (rest with ball overhead, both arms locked out) 4. Tabata Sit-up (rest with legs held straight 6-12” above floor, head off floor) 5. Tabata KB Swing @ 53# (rest without setting KB down or supporting it on your body) |
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1) 3 Rounds for time
Run 400m plus hill with sandbag 15x Burpees (2) 10-9-8-7-6-5-4-3-2-1 (Grind) KB Swings x2 (20X, 18X...) @ 53# Elevated push up Sit-up x2 Dip Pull up |
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Every minute for 20 minutes
1. 2x Sandbag Clean and Squat @ 85-95# 2. 3x Burpees |
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20-15-10-5
1. Sandbag get ups @ 85# 2. Push ups 3. Box Jumps x2 (40x, 30x...) 4. Sandbag Halfmoons @ 35# |
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50x KB Get ups @ 35# (each arm)
(2) 10 rounds 5x Pull ups 10x Push ups 30m Farmer Carry |
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(1) 10-9-8-7-6-5-4-3-2-1
Renegade Man Maker @ 2x 25# DB 2 min Step up @ Farmer Carry (2) 5 rounds 400m Run Carry @ 1 DB @ 25# 5x Get ups with same DB 10x Burpees (3) 5 rounds 10x DL @ BW 10x Burpees 10x KB Swings @ 55# 5x Pull ups 10x DB Push Press @ 45# |
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(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Hang Squat Clean @ 95#
Ankles to Bar Push up (2) 3 rounds Plate Shuffle 10x Sit ups 10x Back extensions |
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1) 10-9-8-7-6-5-4-3-2-1
Row 100m (First round is 1000m, second is 900m, etc.) Renegade Man-makers @ 25# |
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5 rounds 5x HSC
5x Push Press 5x Box Jump 1 min Rest (2) 5 rounds 5x Bench 5x Dips 5x Plyo push up 1 min rest (3) 5 rounds 5x Sandbag squat jump 5x Heavy Swing 1x sled push 1 min rest (4) 5 rounds 5x Sprint 5x Goblet squat (HEAVY!) 10x Jumping Lunges (5x each leg) |
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Turkish or Shoulder get ups with 15# Sandbags (10 each shoulder)
2. KB swings @ 2x 35# KB’s 3. Jumping Lunges (each leg) 4. Push up x2 (20, 18...) 5. Sit up x3 (30, 27....) |
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(1) Work up to 1RM Front Squat
(2) 10-9-8-7-6-5-4-3-2-1 Thruster @ 125# (HEAVY!) Weighted Pull up @ 15# (3) 3 Rounds 1x Rock Squat and Carry 3x Heavy Get ups (each shoulder) |
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(1) Max Strict Pull up Test
(2) 5 Rounds 3x Press/Push Press/Push Jerk Complex @ 95# 5x KTE 10x Kip Pull up (3) 5 Rounds 5x Bench Press 10x Band GHD Sit ups (4) 3 Rounds 10x 1 arm standing barbell press 15x Floor Wiper @ 165# |
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(1) 10-9-8-7-6-5-4-3-2-1
KB Rack Step ups @ 2KB Windshield Wipers (2) 3 rounds 400m Run 30x Glute Ham Situps 30x Back Extensions |
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(1) Work up to 1RM Standing Press
(2) 6 rounds 3x Press @ 75-80% 1RM 10m Walking lunges holding DB (3) 5 rounds 5x Curtis P’s 1x Rope Climb or 10x pull ups (4) 30/30 Jingle Jangles |
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5 rounds
1 Min KB swings @ 53# 10x Cauldron (10x each side, 20x total @ 30#) 15x Ankles to bar 20x GHD sit-ups 20x Poor Man’s Reverse Hyper |
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1) Work up to 1RM Front Squat
(2) 10 rounds 3x Front Squat @ 75% 1RM, every 40 seconds (3) 5 rounds 8x DL @ 185# 30m Sled Push 5x 1 arm weighted sit up (each arm) (4) 3 rounds 10x Elevated push up 1x Rope Climb or 10 Pull ups 8x Standing DB Press (5) 3 rounds 1 min KB swing @ 53# 30 seconds rest |
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(1) Work up to 1RM Push Press
(2) 10 rounds 3x Push Press @ 75% 1RM every 40 seconds (3) 5 rounds 5x Mr. Spectacular 5x Sandbag half moons each side 10x Russian twists each side (4) 3 rounds Heavy Rock Squat & Carry (6x squats, 30m carry) 3x Sand bag getups each shoulder |
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(1) Work up to 1RM Clean Squat & Push Press
(2) 10 rounds 2x Clean Squat & Push Press every 40 seconds at 75% 1RM (3) 6 rounds 15x KB Swings (HEAVY!) 10x Bench Press @ 65% 1RM 30m Tire Drag (15m forward, 15m backward) (4) 4 rounds 30 seconds of Jingle Jangles 30 seconds rest |
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Work up to 1RM DL
(2) 5 rounds 3x DL @ 85% 1RM 10 x Ring push up (3) 5 rounds 5x Thruster (GO HEAVY!) 15 ft rope climb or 10x Pull ups (4) 5 rounds 1x Double Eagle 10x 1 arm bench press (each arm) |
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(1) 7 rounds
5x DL (Start at 50% 1RM, add weight each round) 10x Box Jumps @ 24” 15 10x Weighted Sit-ups (HEAVY!) (2) 5 rounds Heavy Bag Clean, Squat (3x) and Run @ 105# 5x Bench Press (Start @ 65%, increase load each round) 1x Rope Climb or 10x Pull ups (3) 3 rounds 20m DB Crawl @ 55# 5x Glute Ham Raise |
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(1) 7 rounds
5x DL (increase weight each round) 3x Turkish Get up @ 35# 5x Ankles to bar (2) 5 rounds 8x Hang Squat Clean @ 165# 30m tire drag 10m DB Crawl @ 2x 55# (3) 10 rounds 5x Pull up 10x Dip 15x Push up |
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(1) 1RM Front Squat
(2) 5 rounds 3x Front Squat @ 85% 1RM 3x Box Jump @ 24” 10m DB crawl @ 2x 55# (3) 5 rounds 10x Thruster 30m tire drag 5x Glute Ham Raise (4) 5 rounds 5x Pull up 10x Dip 5x Rotator Scarecrow |
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) Work up to 1RM Squat Clean
(2) 5 rounds 2x Clean and Squat @ 85-90% 1RM 10x Glute Ham Raise 10x Dips (3) 7 rounds 6x Heavy bag Clean and Squat 30m Sled Push 1x Rope climb or 10x Pull ups (4) 5 rounds 1x Mini Blaster 10x GHD sit ups or 5x Ankles to bar |
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(1) 5 rounds
5x Mr. Spectacular @ 2x 35# KB 15m DB crawl @ 2x 25# DB 10x Cauldron each direction @ 25# (2) 5 rounds 5x 1 Arm sit up (each arm) 10x Floor wipers each direction (20x total) 10x Corkscrew (20x total) (3) 3 rounds 15x DL @ 115-135# 3x Turkish get ups each arm |
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(1) Every 50 seconds for 10 rounds 3x DL @ 75% 1RM (30 total)
(2) Every 50 seconds for 10 rounds 3x Bench Press @ 75% 1RM (30 total) (3) 5 rounds 15x Swings @ 53# KB 3x Turkish get ups each shoulder @ 35# KB 30m tire drag (15 forward/15 back) 10x Weighted Sit up @ 45# |
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(1) 5 rounds 3x DL
3x Bench Press (2) 15-10-5 Curtis P’s @ 95# GHD Sit ups Ring Dips Back Extensions Pull ups |
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(1) 3 rounds
5x “The Exercise” (Snatch followed by OHS) 10x KTE (2) 3 rounds 5x Sandbag Clean and Press 10x Heavy Swing 15x Ball Slam @ 25# |
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(1) 5-4-3-2-1-1-1-1 DL
Bench Press (2) 3 rounds 3x Heavy Bag Clean & Press 1x KB Pull (3) 3 rounds 10x Box Jump 5x Get up (each hand) |
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(1) 5 rounds 5x HSC
5x Bench Press (2) 50x Turkish Get up (25x each hand) |
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1x HANDSTAND PUSH UP EVERY 30 SEC FOR 50 MIN (100 TOTAL)
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100x GET UPS @ 35# KB – 15-20 MIN
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30x HSPU + 40x Pull-up + 50x KB Swing @ 53# + 60x sit up + 70x Burpees
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Row 500m +50x Box Jump @ 24” +50x Push up + 50x Sit up + 50x Jumping Pull up + 50x Back Extension + 50x Ring Dip + 20x Get up @ 26# KB
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10x Pull up + 20x KB Swing @ 53# + 30x Box Jump @ 24” + 40x Push up + 50x Sit up + 60x Burpees + 10x Pull ups – 10-20min
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25x Pull up + 50x DL @ 135# + 50x Push up + 50x Box Jump @ 24” Box + 50x Floor Wiper @ 135# (one-count) + 50x KB Clean and Press @ 35# (KB must touch floor between reps) + 25x Pull up – 15-30 min
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1. 50x Power Cleans @ 95#
2. 50x Sit ups 3. 25x Pull ups 4. 50x KB Swings @ 53# 5. 25x Push ups 6. 50x Ball Slams @ 25# 7. 25 Calories on Rower/Airdyne 8. 50x Bench Press @ 95# 9. 50x Box Jumps on tire 10. 25x Back Extensions 11. 50x Wall Ball 12. 25x GHD sit ups 13. 250m Row |
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(1) 4 rounds
30x KB Swing 15x GHD Sit up 30x Jumping Pull up 25x Back Extension 20x Deep KB Squat with same KB weight as swings 10x Push up |
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25-20-15-10-5
1. Bench Press @ 135# 2. Ankles to Bar 3. Dips 4. Pull Ups (strict) |
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1. 5x Sprint Start (Forward) @ Green Band + 15x Parallette Push up, 3x
2. 5x Sprint Start (Backward) @ Green Band + 10x DL @ 135#, 3x 3. 20x Box Jump @ 24” box + 7x Clapping Pull up, 3x 4. 10x KB Get ups (Blindfolded) @ 35# |
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1. KB Round the World (around the waist) KB figure 8
KB Snatch KB Step Up @ 10” box One minute of each, 3x (12 min total), use a 53# KB, KB may not be set down during session. 2. 10x Fat Bar DL @ 105# (or more) 30 sec Dead Hang from pull up bar or rings, 4x |
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1. 20x Goblet Squat @ 53# KB +100m sprint
2. 20x KB Swing @ 53# + 100m sprint + 100m suitcase carry @ 2x 53# KB 3. 20x Goblet Squat @ 53# KB + 100m sprint + 100m suitcase carry @ 1x 53# KB + 1X “decide and throw” |
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1. 60m Farmer Carry @ Blaster Bars, 4x, rest as needed between carries
2. 10x Fat bar DL @ 105# + 60m Crosswalk @ 26# KB (high) & 53# KB (low), 3x, rest as needed between carries 3. 5x squat @ 135# + 10x pull up, 10x |
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(1) 4 rounds 6x DL
6x Bench Press (2) 21-18-15-12-9-6-3 SDHP Wall Ball (3) 50x GHD Sit ups |
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1. 30 sec KB swing
2. 30 sec Rest |
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1. 30 seconds Jingle Jangles (5 yard back and forth sprint)
2. 30 seconds rest |
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Every 3 minutes for 6 rounds ....
1. 10x Burpees 2. 25m Bear Crawl 3. 25m Sled/Tire Drag 4. 20x sit ups |
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(1) 5 rounds 300m Shuttle
Rest 3 min |
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(1) Bench Press Max rep Test @ 135#
(2) 5x 1 min intervals with 30s rest for each. Break 1 min between exercises. Row, Curtis P @ 55#, Box Jump @ 24” |
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ELIZABETH (21-15-9)
1. Clean @ 135# 2. Ring Dips |
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1. Clean and Jerk @ 135#
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1. Thrusters @ 95#
2. Pull ups |
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1. 5x Pull ups
2. 10x Push ups 3. 15x Squats |
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1. 400m Run
2. 21x KB Swings @ 53# 3. 12x Pull ups |
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1. 1000m Row
2. 50x Thrusters @ 45# 3. 30x Pull ups |
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ANNIE (50-40-30-20-10)
1. Double unders 2. Sit ups |
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1. 400m Run
2. 10x Renegade Man Makers 3. 1x Rope climb or 10x Pull ups |
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1. 10x Front squat
2. 10x Pull up 3. 10x Weighted Sit up 4. 10x Push up |
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(1) 20-15-10-5 Bench Press
Dips Pull ups Box Jumps (2) 10 rounds 5x Medicine Ball Toss and Run 10x Push ups 15x Swings |
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(1) 3 rounds
10x DL @ 110-115% of BW 400m Run |
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(1) 4 rounds
17x Burpee/ Pull up combo 75x Squat |
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(1) 10 rounds
1 Min step up @ 20” box with weight 30 second ISO hold in squat position 10 sec rest (2) 12 min of Turkish get ups @ 35# KB (3) 10 rounds 1 min Jingle Jangles 5x Box/Depth Jump combo’s 10 sec rest |
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(1) 4 rounds
8x Front Squat 15x Bench Sit ups (2) Weighted 1 mile run @ 25# 120x Weighted squats 60x Weighted push ups 30x Strict pull ups Weighted 1 mile run @ 25# |
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