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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Thursday 200813

Complete as many rounds as possible in 10 minutes of:

5 strict muscle-ups

15 GHD sit-ups

Sunday 200809

Complete as many rounds as possible in 20 minutes of:

12 bench presses

12 strict pull-ups

♀ 95 lb. ♂ 135 lb.

Saturday 200808

Complete as many rounds as possible in 10 minutes of:

25 squats

50-ft. handstand walk

Tuesday 200804

4 x 4-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 10 seconds

Burpee for 20 seconds, rest 10 seconds

Row for 20 seconds, rest 40 seconds

Row for 20 seconds, rest 10 seconds

Burpee for 20 seconds, rest 10 seconds

Bike for 20 seconds, rest 40 seconds

Friday 200731

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

15 L pull-ups

15 hip extensions

Tuesday 200728

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

Thursday 200730

Set a clock for 12 minutes and complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

♀ 95 lb. ♂ 135 lb.

Thursday 200723

Complete as many rounds as possible in 10 minutes of:

5 strict handstand push-ups

10 med-ball cleans

♀ 14-lb. ball ♂ 20-lb. ball

Friday 200724

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings

♀ 1.5 pood  ♂ 2 pood

Monday 200720

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups

♀ 24-in. box ♂ 30-in. box