AMRAP Fight Gone Bad

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In consideration of being allowed to participate in the activities and programs offered by AMRAP
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I do hereby waive, release and forever discharge and hold harmless AMRAP Plus One, LLC and
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expenses, including injuries or damages, resulting from my participation in any activities, or my use of
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consultants, officers, agents and employees from any responsibility or liability for any injury, damage or
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In addition, I hereby represent and warrant that I am currently covered by an accident and health
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AMRAP Plus One Training Programs I am bound to this entire agreement. I also agree that the templates
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for any outcomes or a lack thereof.

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100 Fight Gone Bad Style WODs

1. OG Fight Gone Bad: 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min WBs (20/14)


• 1 min SDHP (75/55#)
• 1 min Box Jumps (20”)
• 1 min Push Press (75/55#)
• 1 min Row
• 1 min Rest

2. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min Burpees
• 1 min Goblet Squat (53/35#)
• 1 min KBS (53/35#)
• 1 min Push Press (75/55#)
• 1 min Row
• 1 min Rest

3. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min DB Thruster (45/25#)


• 1 min Deadlifts (155/105#)
• 1 min Box Jumps (24/20”)
• 1 min S2OH (155/105#)
• 1 min Row
• 1 min Rest

3
5. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min Front Rack Walking Lunge (45/25#)


• 1 min Box Jump Overs (24/20”)
• 1 min RKBS (70/53#)
• 1 min 5-10-15yd shuttle run
• 1 min Row
• 1 min Rest

6. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min Wall Balls (20/14)


• 1 min Power Snatch (115/75#)
• 1 min Burpee Box Jump Overs (24/20”)
• 1 min T2B
• 1 min Bike Cals
• 1 min Rest

7. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min Bear Complex (115/75#)


• 1 min Burpees
• 1 min Back Rack lunges (115/75#)
• 1 min Max HS Walk (or box “Around the Worlds” for scaled)
• 1 min Bike Cals
• 1 min Rest

4
8. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min DB Front Squat (45/25#)


• 1 min SDHP (75/55#)
• 1 min Burpee Broad Jump
• 1 min DB Push Press (45/25#)
• 1 min Bike Cals
• 1 min Rest

9. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min alt DB Snatch (55/35#)


• 1 min Burpee to Plate (45#)
• 1 min T2B
• 1 min Air Squats
• 1 min Bike Cals
• 1 min Rest

10. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min C&J (155/105#)


• 1 min Goblet Squat (53/35#)
• 1 min Box Jump (24/20”)
• 1 min KBS (53/35#)
• 1 min Bike Cals
• 1 min Rest

5
11. 5 RDS: 40s on/20s off

• Wall Balls (20/14)


• SDHP (75/55#)
• Burpees
• Row Cals

12. 5 RDS: 40s on/20s off

• Alt DB Snatch (55/35#)


• Air Squats
• DUs
• Row Cals

13. 5 RDS: 40s on/20s off

• RKBS (70/53#)
• Box Jump Overs (24/20”)
• Wall Walks (walk to nose facing handstand)
• Air Squats

14. 5 RDS: 40s on/20s off

• DB C&J (50/30#)
• Bike Cals
• Burpees
• DUs

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15. 5 RDS: 40s on/20s off

• Man-Makers (45/25)
• Bike Cals
• KBS (53/35#)
• Bike Cals

16. 5 RDS: 40s on/20s off

• C&J (135/95#)
• Goblet Squat (53/35#)
• T2B
• Row Cals

17. 5 RDS: 40s on/20s off

• 5-10-15yd Shuttle Run


• Burpee Broad Jump
• RKBS (70/53#)
• Row Cals

18. 5 RDS: 40s on/20s off

• DB Thurster (45/25#)
• SDHP w/ KB (70/53#)
• Hollow Rocks
• Burpees

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19. 5 RDS: 40s on/20s off

• Alt DB Snatch (55/35#)


• Box Jump Overs (24/20”)
• DB Push Press (55/35#)
• Bike Cals

20. 5 RDS: 40s on/20s off

• Clusters (squat clean thruster) (135/95#)


• DUs
• Bodweight (BW) Walking Lunge
• Ring Plank

21. 4 RDS: 45s on/15s off with 1 min between RDs

• Bike Cals
• Burpees
• Bike Cals
• KBS (53/35#)
• 1 min Rest

22. 4 RDS: 45s on/15s off with 1 min between RDs

• Row Cals
• Burpees
• Row Cals
• RKBS (70/53#)
• 1 min Rest

8
23. 4 RDS: 45s on/15s off with 1 min between RDs

• Wall Balls (20/14)


• Double KBS (35/26#)
• Burpees
• DUs
• 1 min Rest

24. 4 RDS: 45s on/15s off with 1 min between RDs

• Wall Balls (20/14)


• SDHP w/ KB (70/53#)
• Box Jumps (24/20”)
• Weighted Sprinter Sit-ups (20/14# Wall Ball)
• 1 min Rest

25. 4 RDS: 45s on/15s off with 1 min between RDs

• 30yd Shuttle Run


• BW Walking Lunge
• 30yd Shuttle Run
• Goblet Squats (53/35#)
• 1 min Rest

9
26. 4 RDS: 45s on/15s off with 1 min between RDs

• Thrusters (75/55#)
• Bar Facing Burpees
• Ring Rows
• Alt DB Snatch (55/35#)
• 1 min Rest

27. 4 RDS: 45s on/15s off with 1 min between RDs

• Power Cleans (135/95#)


• Renegade Rows (50/30#)
• S2OH (135/95#)
• Burpees
• 1 min Rest

28. 4 RDS: 45s on/15s off with 1 min between RDs

• DB Power Cleans (45/25#)


• Box Jumps (30/24”)
• DB Push Press (45/25#)
• Bike Cals
• 1 min Rest

29. 4 RDS: 45s on/15s off with 1 min between RDs

• Bike Cals
• Row Cals
• Bike Cals
• Row Cals
• 1 min Rest

10
30. 4 RDS: 45s on/15s off with 1 min between RDs

• R arm DB Thruster (45/25#)


• L arm DB Thruster (45/25#)
• Renegade Row (45/25#)
• RKBS (70/53#)
• 1 min Rest

31. 5 RDs 30s on/30s off

• Wall Balls (20/14)


• Box Jumps (24/20”)
• Plate G2OH (45/25#)
• DUs

32. 5 RDs 30s on/30s off

• R arm Push Press (45/25#)


• L arm Push Press (45/25#)
• Box Jumps (30/24”)
• V-Sits/Tuck-Sits

33. 5 RDs 30s on/30s off

• R arm Thruster (50/30#)


• L arm Thruster (50/30#)
• Suitcase DL (50/30#)
• Ab Mat Sit-Up

11
34. 5 RDs 30s on/30s off

• Alt DB Snatch (55/35#)


• Burpees to Plate (45#)
• T2B
• Box Jump Overs (24/20”)

35. 5 RDs 30s on/30s off

• DUs
• Hang Squat Snatch (95/65#)
• Sprinter Sit-Ups
• HSPUs

36. 5 RDs 30s on/30s off

• RKBS (70/53#)
• HSPUs
• SDHP with KB
• Box Jump Overs (24/20”)

37. 5 RDs 30s on/30s off

• Bike Cals
• Burpees
• Bike Cals
• Sprinter Sit-ups

12
38. 5 RDs 30s on/30s off

• DB Squat Clean (45/25#)


• Burpees
• Renegade Rows (45/25#)
• Push Press (45/25#)

39. 5 RDs 30s on/30s off

• Row Cals
• Burpee over ERG
• Row Cals
• Wall Balls (20/14)

40. 5 RDs 30s on/30s off

• Power Snatch (155/105)


• Ring or Bar Mus
• Wall Balls
• Ab Mat Sit-Ups

41. 3 RDS: 3 minutes, 2 minutes, 1 minutes, 30s rest

• Bike
• Row
• Burpees
• 30s Rest

13
43. 3 RDS: 3 minutes, 2 minutes, 1 minutes, 1 min rest

• Bike Cals
• Row Cals
• DUs
• 1 min Rest

44. 3 RDS: 3 minutes, 2 minutes, 1 minutes, 1 min rest

• Burpees
• KBS (53/35#)
• Box Jump Overs (24/20”)
• 1 min Rest

45. 3 RDS: 3 minutes, 2 minutes, 1 minutes, 1 min rest

• Power Snatch (185/125#) <~~~ heavy singles the whole time so scale accordingly
• Wall Balls (20/14)
• Lateral Burpees over bar
• 1 min Rest

46. 3 RDS: 3 minutes, 2 minutes, 1 minutes, 1 min rest

• Bike Cals
• Squat Cleans (185/125) <~~~ heavy singles so scale accordingly
• HSPUs
• 1 min rest

14
47. 3 RDS: 3 minutes, 2 minutes, 1 minutes, 1 min rest

• Bike Cals
• Alt DB Snatch (75/55#)
• Ring Plank
• 1 min Rest

48. 3 RDS: 3 minutes, 2 minutes, 1 minutes, 1 min rest

• Row Cals
• Box Jump Overs (24/20”)
• Wall Walks
• 1 min Rest

49. 3 RDS: 3 minutes, 2 minutes, 1 minutes, 1 min rest

• 5-10-15yd shuttle run


• Row Cals
• Bike Cals
• 1 min Rest

50. 3 RDS: 3 minutes, 2 minutes, 1 minutes, 1 min rest

• Row Cals
• T2B
• DUs
• 1 min Rest

15
51. 3 RDS – 2 min, 2 min, 2 min, 1 min rest

• Wall Balls (20/14)


• SDHP (95/65#)
• Bar Facing Burpees
• 1 min Rest

52. 3 RDS – 2 min, 2 min, 2 min, 1 min rest

• KBS (70/53#)
• Box Jump Overs (24/20”)
• Row Cals
• 1 min Rest

53. 3 RDS – 2 min, 2 min, 2 min, 1 min rest

• C&J (155/105#)
• DUs
• Max Distance HS Walk (Max shoulder taps, nose to wall facing as a scale)
• 1 min Rest

54. 3 RDS – 2 min, 2 min, 2 min, 1 min rest

• Bike Cals
• Row Cals
• Max Shuttle Run (30yd)
• 1 min Rest

16
55. 3 RDS – 2 min, 2 min, 2 min, 1 min rest

• Thrusters (135/95)
• Burpees
• DUs
• 1 min Rest

56. 3 RDS – 2 min, 2 min, 2 min, 1 min rest

• Man Makers (50/30#)


• Sprinter Sit-Ups
• Bike Cals
• 1 min Rest

57. 3 RDS – 2 min, 2 min, 2 min, 1 min rest

• Row Cals
• Burpees
• RKBS (70/53#)
• 1 min Rest

58. 3 RDS – 2 min, 2 min, 2 min, 1 min rest

• Bike Cals
• Wall Balls (20/14)
• Elbow Plank
• 1 min Rest

17
59. 3 RDS – 2 min, 2 min, 2 min, 1 min rest

• Bike Cals
• Row Cals
• Max Sled Push (185/125)

60. 3 RDS – 2 min, 2 min, 2 min, 1 min rest

• 400m Sprint (if faster than 2 min, that’s extra rest!)


• Burpees
• Max Front Rack DBL KB Carry (53/35)

61. 3 RDS – 1 min on/30s off

• Bike Cals
• Burpees
• Bike Cals
• T2B

62. 3 RDS – 1 min on/30s off

• Row Cals
• Burpees
• Row Cals
• KBS (53/35#)

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63. 3 RDS – 1 min on/30s off

• 200m Run (scale to 150m for slower athletes)


• Wall Balls (25/18)
• Row Cals
• Med Ball Clean (25/18)

64. 3 RDS – 1 min on/30s off

• DUs
• Back Rack Lunge (115/75#)
• Bar Facing Burpees
• Power Cleans (115/75#)

65. 3 RDS – 1 min on/30s off

• Wall Balls (20/14)


• DUs
• RKBS (70/53)
• Ab-Mat Sit-ups

66. 3 RDS – 1 min on/30s off

• Bike Cals
• DUs
• Burpees
• Ring Plank

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67. 3 RDS – 1 min on/30s off

• Bike Cals
• Burpees
• BW Walking Lunge
• Alt DB Snatch (55/35)

68. 3 RDS – 1 min on/30s off

• Row Cals
• Plate G2OH (45/25#)
• Row Cals
• Ab Mat Sit-Ups

69. 3 RDS – 1 min on/30s off

• Bike Cals
• Sled Push (light)
• Bike Cals
• Max Farmer’s Carry (53/35#)

70. 3 RDS – 1 min on/30s off

• Row Cals
• OH Plate Carry (45/25#)
• BW Walking Lunge
• Elbow Plank

20
71. Tabata: 8 RDs of 20s on/10off (all 8 RDs of each exercise before moving on to the
next)

• Single Arm DB Thruster (45/25#...switch arms each RD, so 4 RDs per arm)
• Box Jump Overs (24/20”)
• Burpees
• Rengade Rows (45/25#)

72. Tabata: 8 RDs of 20s on/10off (all 8 RDs of each exercise before moving on to the
next)

• Wall Balls (20/14)


• Hollow Rocks
• Alt DB Snatch (55/35#)
• Superman Rocks/holds

73. Tabata: 8 RDs of 20s on/10off (all 8 RDs of each exercise before moving on to the
next)

• Bike Cals
• Burpees
• Row Cals
• KBS (53/35#)

74. Tabata: 8 RDs of 20s on/10off (all 8 RDs of each exercise before moving on to the
next)

• Bike Cals
• DB Push Press (45/25#)
• Box Jump Overs (24/20”)
• Alt DB Snatch (45/25#)

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75. Tabata: 8 RDs of 20s on/10off (all 8 RDs of each exercise before moving on to the
next)

• DB Single Arm Push Press (45/25#...alternate arms each RD, so 4 RDs per arm)
• Jumping Lunges
• Renegade Rows (45/25#)
• Air Squats

76. Tabata: 8 RDs of 20s on/10off (all 8 RDs of each exercise before moving on to the
next)

• Thrusters (75/55#)
• Box Jumps (24/20”)
• Ring Rows
• Shoot Thrus on paralettes

77. Tabata: 8 RDs of 20s on/10off (all 8 RDs of each exercise before moving on to the
next)

• Burpees
• KBS (53/35#)
• Jumping Lunges
• Plate G2OH (45/25#)

78. Tabata: 8 RDs of 20s on/10off (all 8 RDs of each exercise before moving on to the
next)

• Row Cals
• Box Jump Overs (24/20”)
• Elbow Plank (scale up to ring plank)
• Burpees

22
79. Tabata: 8 RDs of 20s on/10off (all 8 RDs of each exercise before moving on to the
next)

• Single Arm KB Snatch (53/35#...alternate arms each RD, so 4 RDs per arm)
• Burpees
• Med Ball Cleans (20/14)
• Ab Mat Sit-ups

80. Tabata: 8 RDs of 20s on/10off (all 8 RDs of each exercise before moving on to the
next)

• Single Arm OH Walking Lunge w/ KB (53/35#)


• Side plank hold (alternate sides each RD)
• KBS (53/35#)
• Side plank hold (alternate sides each RD)

81. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)

- 3 min AMRAP:
• 5 Power Cleans (185/125)
• 10 HSPUs
• 30 Lateral Jumps over Barbell

*Rest 2 min*

- 2 min AMRAP:
• 5 Power Cleans (185/125)
• 10 T2B
• 30 Lateral Jumps over Barbell

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82. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)
- 3 min AMRAP:

• 10 Overhead Squats (95/65#)


• 10 T2B
• 30 DUs

*Rest 2 min*

- 3 min AMRAP:
• 10 Front Squats (95/65#)
• 10 pull-ups
• 30 DUs

83. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)

- 3 min AMRAP:
• 5/3 Bar MUs
• 10 DB Thrusters (45/25)
• 10 Box Jump Overs (24/20”)

*2 min Rest*

- 3 min AMRAP:
• 7/5 Strict HSPU
• 10 alt DB Snatch (45/25#)
• 10 Box Jump Overs (24/20”)

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84. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)

- 3 min AMRAP:
• 10 Burpees
• 20 BW Walking Lunges
• 30 DUs

*2 min Rest*

- 3 min AMRAP:
• 10 KBS (70/53#)
• 20/15 Push-Ups
• 30 DUs

85. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)

- 3 min AMRAP:
• 3 Squat Snatch (135/95#)
• 6 T2B
• 9 Box Jump Overs (24/20”)

*2 min Rest*

- 3 min AMRAP:
• 5/3 Ring Mus
• 6 T2B
• 9 RKBS (70/53#)

25
82. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)
- 3 min AMRAP:

• 10 Overhead Squats (95/65#)


• 10 T2B
• 30 DUs

*Rest 2 min*

- 3 min AMRAP:
• 10 Front Squats (95/65#)
• 10 pull-ups
• 30 DUs

83. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)

- 3 min AMRAP:
• 5/3 Bar MUs
• 10 DB Thrusters (45/25)
• 10 Box Jump Overs (24/20”)

*2 min Rest*

- 3 min AMRAP:
• 7/5 Strict HSPU
• 10 alt DB Snatch (45/25#)
• 10 Box Jump Overs (24/20”)

26
86. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)

- 3 min AMRAP:
• 10 Row Cals
• 20 Goblet Squats (53/35#)

*2 min Rest*

- 3 min AMRAP:
• 10 C2B pull-ups
• 20 DBL KBS (53/35#)

87. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)

- 3 min AMRAP:
• 50m Sprint
• 10 Burpees

*2 min Rest*

- 3 min AMRAP:
• 50m Sprint
• 20 Wall Balls (20/14)

27
89. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)

- 3 min AMRAP:
• 5 Thruster (155/105#0
• 7 Bar Facing burpees

*2 min Rest*

- 3 min AMRAP:
• 10 DLs (155/105#)
• 30 Lateral Jumps over Bar

90. 2 RDS: 3 min AMRAP, 2 minutes rest (so it’s 4 AMRAPs total…12 minutes of work)

- 3 min AMRAP:
• 10 Bike Cals
• 40 DUs

*2 min AMRAP*

- 3 min AMRAP:
• 10 Row Cals
• 7 Burpees over the ERG

28
91. Annnnnnnd we’re going to finish up with 10 more old school FGB style workouts: 3
RDS, 1 minute at each station, 1 minute rest between RDS

• 1 min to complete 200m run/150m run (scaled)


• 1 min RKBS (70/53#)
• 1 min Ab Mat Sit-Ups
• SDHP w/ KB (70/53#)
• Row Cals
• 1 min Rest

92. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min Bike Cals


• 1 min DLs (275/185#)
• 1 min Bar Over Burpees
• 1 min Wall Walks
• 1 min Rest

93. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min Row
• 1 min DUs
• 1 min Air Squats
• 1 min Clean + Press (45/25#)
• 1 min Ring Plank
• 1 min Rest

29
94. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min Thrusters (95/65#)


• 1 min KBS (53/35#)
• 1 min BW Reverse Walking Lunge
• 1 min Bar Facing Burpees
• 1 min Max Sled Push (light)

95. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min Wall Ball (25/18#)


• 1 min R Side Plank
• 1 min Burpees
• 1 min L Side Plank
• 1 min Bike Cals
• 1 min Rest

96. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min Overhead Walking Lunge (75/55#)


• 1 min Lateral Burpees over Barbell
• 1 min Power Snatch (75/55#)
• 1 min V-Ups
• 1 min Shuttle Sprints (5-10-15yd)
• 1 min Rest

30
97. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min Front Rack Walking Lunge (50/30#)


• 1 min Burpees
• 1 min T2B
• 1 min Alt DB Snatch (50/30#)
• 1 min Bike Cals
• 1 min Rest

98. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min DB Power C&J (55/35#)


• 1 min Sprinter Sit-Ups
• 1 min OHS (95/65#)
• 1 min Box Jump Overs (24/20”)
• 1 min Row
• 1 min Rest

99. 3 RDS, 1 min @ each station, 1 min rest b/w RDS

• 1 min to complete 200m Run/150m scaled


• 1 min BW Walking Lunges
• 1 min Knees to Elbows
• 1 min Burpees
• 1 min KB SDHP (70/53#)
• 1 min Rest

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That’s a wrap!
Congrats you’ve finished the entire program! You and your friends must be jacked!

Make sure you tag us @amrapplusone on all social media platforms!

To see some more of our programs, click here.

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Glossary with Videos
In Alphabetical Order

Alt = alternating

AMRAP = as many rounds/reps as possible

Buy-in = exercise/movement(s) performed one time through BEFORE the workout

Buy-out = exercise/movement(s) performed one time AFTER the workout

BW = BodyWeight

Cash-out = see “buy-out”

C & J = Clean and Jerk =


https://www.youtube.com/results?search_query=crossfit+power+clean+and+jerk

CTB = Chest To Bar = C2B =


https://www.youtube.com/results?search_query=crossfit+chest+to+bar

DB(s) = DumbBell(s)

DBL = Double

DL = Deadlifts =
https://www.youtube.com/results?search_query=crossfit+deadlifts

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DU(s) = Double Under(s) =
https://www.youtube.com/results?search_query=crossfit+double+unders

EMOM = each minute on the minute

ERG = Ergometer (aka the part of the rower the seat slides on)

G2OH = ground to overhead (aka snatch, power snatch, clean and jerk, etc) =
https://www.youtube.com/results?search_query=crossfit+ground+to+overhead

GHD = Glute-Ham Developer

HPC = Hang Power Clean =


https://www.youtube.com/results?search_query=crossfit+hang+power+clean

HPS = Hang Power Snatch =


https://www.youtube.com/results?search_query=crossfit+hang+power+snatch

HSPU = Hand Stand Push Ups =


https://www.youtube.com/results?search_query=crossfit+hand+stand+push+ups

I.T.R = Individually Timed Round

K2E = Knees To Elbow =


https://www.youtube.com/results?search_query=crossfit+knees+to+elbow

KBS = Kettle Bell Swing =


https://www.youtube.com/results?search_query=crossfit+kettlebell+swings

RKBS = Russian Kettle Bell Swing =


https://www.youtube.com/results?search_query=crossfit+russian+kettlebell+swings

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MONO-STRUCTURAL = single form of metabolic conditioning such as biking, rowing,running,
etc.

MU = Muscle Ups =
https://www.youtube.com/results?search_query=crossfit+Muscle+ups

N2W = Nose To Wall, as in “N2W facing handstand” OH = OverHead

OHS = Over Head Squat =


https://www.youtube.com/results?search_query=crossfit+over head+squat

ON/OFF = x amount of seconds of work, y amount of seconds of rest

OTM = On The Minute

OTxM = on the seconds/minutes where “x” can be any amount of time

RD(s) = Round(s)

ROM: Range Of Motion

Ring Dips =
https://www.youtube.com/results?search_query=crossfit+ring+dips

RR: Ring Row =


https://www.youtube.com/results?search_query=crossfit+ring+row

S2OH = Shoulder To Overhead =


https://www.youtube.com/results?search_query=crossfit+shoulder+to+overhead

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SUITCASE DL = with dumbbells or kettlebells held on the outside of the leg, one in each hand
=
https://www.youtube.com/results?search_query=crossfit+suitcase+deadlift

SU(s) = Single Under(s) =


https://www.youtube.com/results?search_query=crossfit+single+unders

TIME TRIAL = typically near a 100% effort of a mono-structural distance

TTB = Toes To Bar = T2B =


https://www.youtube.com/results?search_query=crossfit+toes+to+bar

TOWEL OVER RIG = small towel looped over a bar on the rig to drill grip strength for rope
climbs

TUCK-SIT = core movement where you lie prone, then tuck up onto the tail bone, upper and
lower body moving to both positions simultaneously =
https://www.youtube.com/results?search_query=crossfit+tuck+sit

V-SIT = see above, except legs are locked out and straight

WB = Wall Balls = https://www.youtube.com/results?search_query=crossfit+wall+balls

Weight designations = i.e. (55/35) = 55lbs for men, 35lbs for women

YGIG = You Go I Go (partner style workout)

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