For Rounds/Reps (AMRAP)

As many rounds/reps as possible (AMRAP): complete the prescribed workout as many times as possible within a given time period. For eg, six-minute AMRAP: 5 deadlifts, 10 pull-ups, 20 double unders. At the end of the six minutes, log the cumulative rounds done. Note: AMRAP can also mean "as many reps as possible."

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Sunday 201101

Complete as many rounds as possible in 15 minutes of:

5 strict toes-to-bars

10 GHD sit-ups

15 hip extensions

Monday 201012

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats

♀ 95 lb. ♂135 lb.

Saturday 201003

5 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 35-lb. DBs and 16-in. box

♂ 50-lb. DBs and 20-in. box

Monday 200928

Complete as much as possible in 20 minutes of:

Reps of body-weight bench press

Feet of legless rope climb (from seated)

Thursday 200910

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

7 muscle-ups

Wednesday 200909

On a 10-minute running clock:

2 minutes of sit-ups

2 minutes of squats

90 seconds of sit-ups

90 seconds of squats

1 minute of sit-ups

1 minute of squats

30 seconds of sit-ups

30 seconds of squats

Sunday 200906

Complete as many rounds as possible in 20 minutes of:

30-second ring L-sit

15 ring push-ups

50 double-unders

Wednesday 200902

Complete as many rounds as possible in 20 minutes of:

15 burpees

30-calorie row

Tuesday 200825

10 1-minute rounds of:

3 thrusters

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

♀ 125-lb. thrusters    ♂ 185-lb. thrusters

Wednesday 200812

Complete as many rounds as possible in 10 minutes of:

5 power snatches

5 box jumps

♀ 105-lb. snatch, 30-in. box

♂ 155-lb. snatch, 36-in. box