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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AMRAP in 23 minutes

3 Pull-Ups
7 Wall Ball Shots (20/14 lb)
19 Sit-Ups
68 Double-Unders

AMRAP in 15 minutes

3 Bar Muscle-Ups
6 Handstand Push-Ups
12 Alternating Pistols

AMRAP in 10 minutes

5 Thrusters (135/95 lb)
7 Kettlebell Swings (32/24 kg)
10 Toes-to-Bars

EMOM in 10 minutes

2 Overhead Squats (135/95 lb)
2 Push Presses (135/95 lb)

EMOM For as Long as Possible

1 Push-Up
1 V-Up

2 Push-Ups
2 V-Ups

Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute.

AMRAP in 5 minutes

10 Sumo Deadlift High-Pulls (75/55 lb)
20 AbMat Sit-Ups

AMRAP in 15 minutes

10 Dumbbell Deadlifts (2x50/35 lb)
15 Sit-Ups
20/15 calorie Assault Airbike

AMRAP in 21 minutes

3 Handstand Push-Ups
6 Renegade Rows (75/50 lb)
9 Single Arm Dumbbell Snatches (75/50 lb)
12 Dumbbell Lunges (75/50 lb)
15 Toes-to-Bars
18 calorie Assault Air Bike

EMOM in 40 minutes

Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups

AMRAP in 60 minutes

17 Power Cleans (135/95 lb)
75 Air Squats

At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.