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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2 Rounds for Time

500 meter max effort Row
90 seconds Rest

EMOM in 15 minutes

1.5 mile Treadmill Run (total)

Start at 15% grade. Decrease by 1% each minute.

Wear a weight vest (20 lb)

EMOM in 30 minutes

Complete 5 Rounds of Each Movement:
5 Front Squats (75% BW)
Rest in 1 minute.
5 Push Presses (75% BW)
Rest in 1 minute.
5 Muscle-Ups
Rest in 1 minute.
30 meter Sled Push (200% BW)
Rest in 1 minute.
10 calorie Assault Air Bike

AMRAP in 25 minutes

5 Chest-to-Bar Pull-Ups
10 Clean and Split Jerks (135/95 lb)
15 Bench Presses (2015/135 b)
20 calorie Assault Air Bike

AMRAP (with a Partner) in 32 minutes

52 foot Synchro Lunges
18 Clean-and-Jerks (95/65 lb)
16 Synchro Bar Facing Burpees
18 calorie Bike Erg
18 calorie Row

AMRAP in 23 minutes

From 0:00-7:00, AMRAP of:
Burpees

Rest 2 minutes

From 9:00-14:00, AMRAP of:
Air Squats

Rest 2 minutes

Finally from 16:00-23:00, AMRAP of:
Burpees

AMRAP (with a Partner) in 10 minutes

2 Synchro Russian Kettlebell Swings (24/16 kg)
2 Burpees
2 Synchro Air Squats

Add 2 reps to each movement after each round

AMRAP in 20 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats
20 calorie Row

AMRAP in 15 minutes

3 Ground-to-Overheads (70/50 kg)

Then, 3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
30 Double-Unders

Three 10-minute AMRAPs in 30 minutes

AMRAP from 0:00 to 10:00:
10 Box Jumps (24/20 in)
10 Burpees
10 Pull-Ups

AMRAP from 10:00 to 20:00:
2 Rope Climbs
20 Air Squats
30 Double-Unders

AMRAP from 20:00 to 30:00:
200 meter Run
5 Deadlifts (225/155 lb)
5 Handstand Push-Ups