"Frogger" 6 Rounds: 20/14 Calorie Row 20 x 10 Meter Shuttles Notes: Simple couplet today of rowing and 10 meter shuttle runs. For the shuttle runs, set cones up 10 meters apart. Every time athletes make one point of contact beyond the cone, it will count as 1 rep. They’ll complete 20 touches before moving back to the rower. If short on rowers, stagger athletes by 90 seconds or have athlete 2 start when athlete 1 finishes their row. ### THE WHY When the weather starts to

"Rugrats" On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Row Score is Slowest Round Notes: In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 5 minute interval. Rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00 on the clock. If short on rows, stagger the next heat by 2 minutes. They would go on the 2:00, 7:00, 12:00, 17:00, and 22:00.

"Jump Start" For Time: 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Snatches (50/35) Notes: In this chipper style workout, athletes will work through four different movements. The weight on the dumbbell snatches should be a load that athletes could cycle for 25-30 unbroken repetitions when fresh. To complete the double under repetition

"Sore Eyes” AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row Scale Options 12 Reps Power Snatch - Hang Power Snatch Box Jump - Box Step MetCon Edition 20 MB Front Squat 20 Plate Jumps (plate on ground, feet on either side, jump feet on and off for 1 rep) 20 MB Push Press 200 M Run Notes: Five movements is this longer AMRAP workout. The barbell and medicine ball weight is designed to be light

"Arm Candy” 6 Rounds: 15/12 Calorie Row 12 Burpees 100 Meter Farmers Carry (53's/35's) Scale Options 100 M Run MetCon Edition 200 M Run 20 Burpees 50 Singles Notes: In this triplet workout, athletes will choose a weight for the kettlebell farmers carry that they could complete 200+ meters unbroken when fresh. Within the workout, 1 break is allowed per round. Burpees are traditional burpees, requiring chest contact on the floor, full extension, and a clap overhead. I

"Freedom Sauce" Part 1 AMRAP 3: 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Part 2 AMRAP 3: 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Part 3 AMRAP 3: 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Part 4 AMRAP 3: 12 Overhead Squats (155/105) 12 Burpee Over the Erg Max Calorie Row Notes: In these short three minute windows, athletes score wil

"Loose Cannon" 3 Rounds: 3:00 Calorie Row 2:00 Double Unders 1:00 Sit-Ups Rest 2 Minutes Between Rounds Scale Options Sub Singles for DU MetCon Edition 3:00 Min DU or Singles 2:00 Min Sit-ups 1:00 Min Burpees Notes: Athletes will work for 6 minutes straight before resting for 2 minutes. Their score is total reps across all rounds. If it applies, start Group 2 on the 4:00 as to not have any pile up during heat 1’s transition to the rower. ### THE WHY: Athletes ar

"Full Count" 30-25-20-15-10: Kettlebell Swings (53/35) After Each Set: 14/10 Calorie Row 200 Meter WB Run (24/20) Scale Options: KB - Russian Swings 200 M Run w/o WB MetCon Edition 20-15-10-5-5 Russian Swings 400 M Run after each round Beginner Scale Scale MetCon to 200 M Run (WB optional) Notes: In this triplet workout, athletes will choose a kettlebell that they could swing overhead for 30+ repetitions unbroken when fresh. Within the workout, looking to complet

"Pilocarpine" 5 Rounds: 25/18 Calorie Row 12 Dumbbell Snatches (70/50) 3 Rope Climbs L2 Half Rope Climb 6 Burpees Pull-Ups Seated/Laying to standing ropes L1 20/12 Cal Row Hang DB Snatch 9 Ring Rows Notes: In this triplet workout, athletes will choose a weight on the dumbbell that they could complete 12+ alternating repetitions unbroken when fresh. Within the workout, athletes should have the ability to switch hands in the air, but changing on the floor and completing goo

"Rush Hour" On the 4:00 x 5 Rounds: 15/12 Calorie Row 12 Lateral Barbell Burpees 6 Power Snatches (135/95) Score is slowest round L2 Hang Power Snatch L1 12/9 Cal Row 10 Burpees 6 Hang Muscle Snatch or 6 MB Thruster Notes: In today’s high intensity interval style workout, the rounds will begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score at the end of the workout is the slowest round of the five. For example, if athletes went 1:30, 1:31, 1:37, 1:35, 1:34, their