AGREEMENT AND RELEASE OF LIABILITY

In consideration of being allowed to participate in the activities and programs offered by AMRAP
Plus One, LLC, and to use its programs and training, in addition to the payment of any fee or charge,
I do hereby waive, release and forever discharge and hold harmless AMRAP Plus One, LLC and
its consultants, officers, agents, and employees from any and all responsibility, liability, cost and
expenses, including injuries or damages, resulting from my participation in any activities, or my use of
any programs designed by AMRAP Plus One, LLC. I do also hereby release AMRAP Plus One, LLC its
consultants, officers, agents and employees from any responsibility or liability for any injury, damage or
disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my
participation in any activities with AMRAP Plus One.

I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment
are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury
and even death, and that I am voluntarily participating in these activities and using equipment and
machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any
and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of
age or older.

I do hereby further declare myself to be physically sound and suffering from no condition, impairment,
disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or
use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that AMRAP
Plus One, LLC has recommended to me that I obtain a physician’s approval for my participation in an
exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that
AMRAP Plus One, LLC has recommended that I have a yearly or more frequent physical examination
and consultation with my physician as to physical activity, exercise and use of exercise and training
equipment so that I might have his/ her recommendations concerning these fitness activities and
equipment use. I acknowledge that I have either had a physical examination and been given my
physician’s permission to participate, or that I have decided to participate in activity and use of
equipment, machinery, and programs designed by AMRAP Plus One, LLC without the approval of my
physician and do hereby assume all responsibility for my participation and activities, and utilization of
equipment and machinery in my activities. AMRAP Plus One diet/training programs are not meant to
treat or manage any health condition. Always consult with your healthcare provider prior to adjusting
your current style of eating or beginning any new diet and/or training plan.

In addition, I hereby represent and warrant that I am currently covered by an accident and health
insurance policy. With my purchase of the AMRAP Plus One Training Programs or any other template
purchase, I understand that I am not purchasing individual consultation services, and I neither expect
nor presume any requirement on the part of the AMRAP Plus One, LLC staff to answer specific, direct
questions about the templates nor their modification procedures. I understand that by purchasing any of
AMRAP Plus One Training Programs I am bound to this entire agreement. I also agree that the templates
are not a guaranteed guide to results of any sort and agree not to hold AMRAP Plus One, LLC staff liable
for any outcomes or a lack thereof.

2
Introduction
Get Filthy!

The “Filthy 50” workout is not for the weak. 500 reps in several different variations and move-
ments is sure to challenge you to your core! The “Filthy 50” concept actually originated in
2005 and is also known in some circles as “Father’s Day 500”.

This training program is packed with a variety of over 100 Filthy 50 style workouts. Designed
to challenge even the fittest! Below is an example of the “Original” Filthy 50!

OG Filthy Fifty

• 50 Box Jumps (24/20”)

• 50 Jumping Pull-Ups
• 50 KBS (53/35#)
• 50 BW Walking Lunge
• 50 K2E
• 50 DB Push Press (45/25#)
• 50 Back Extensions
• 50 Wall Balls (20/14)
• Burpees
• DUs

Take on the “Filthy 50” challenge. Send us your best times

and training pictures! Tag us @amrapplusone on Instagram
and Facebook!

3
1. OG Filthy Fifty

• 50 Box Jumps (24/20”)

• 50 Jumping Pull-Ups
• 50 KBS (53/35#)
• 50 BW Walking Lunge
• 50 K2E
• 50 DB Push Press (45/25#)
• 50 Back Extensions
• 50 Wall Balls (20/14)
• Burpees
• DUs

2. For time:

• 50 Box Jumps (24/20”)

• 50 Ring Rows
• 50 RKBS (53/35#)
• 50 BW Walking Lunge
• 50 T2B
• 50 Clean + Press (50/35)
• 50 GHD Sit-Ups
• 50 Goblet Squats (53/35#)
• 50 Alt DB Snatch (50/35#)
• 50 DUs

4
3. For time:

• 50 Box Jump Overs (24/20”)

• 50 Bent Over Barbell Rows (95/65#)
• 50 DBL KBS (44/26#)
• 50 Reverse BW Walking Lunge
• 50 Sprinter Sit-Ups
• 50 Barbell Push Press (95/65#)
• 50 Hip Extensions
• 50 Wall Balls (20/14)
• 50 Burpees
• 50 Lateral Jumps over BB

4. For time:

• 50 Box Jump Overs (24/20”)

• 50 Pull-Ups
• 50 DBL KB Suitcase Deadlift (53/35#)
• 50 OH Walking Lunge with Plate (25/15#)
• 50 Ab-Mat Sit-Ups
• 50 Single Arm DB Thrusters (50/35#)
• 50 KBS (53/35#)
• 50 DUs
• 50 DB Front Squat (45/25#)
• 50 Row Cals

5
5. For time:

• 50 Box Jump Overs (24/20”)

• 50 Burpess
• 50 KB Snatch (53/35#)
• 50 Air Squats
• 50 V-Sits
• 50 Push Press (115/75#)
• 50 RDLs (115/75#)
• 50 Wall Balls (20/14)
• 50 Ring Rows
• 50 Lateral Jumps Over BB

6. For time:

• 50 Row Cals
• 50 Push-Ups
• 50 Walking Lunges
• 50 Ab-Mat Sit-Ups
• 50 Single Arm DB Push Press (50/30#)
• 50 Hip Extensions
• 50 Burpee Pull-Ups
• 50 Med Ball Cleans (20/14)
• 50 DB Power Cleans (50/30#)
• 50 DUs

6
7. For time:

• 50 Row Cals
• 50 KBS (53/35#)
• 50 Jumping Pull-Ups
• 50 Box Jump Overs (24/20”)
• 50 Ring Push-Ups
• 50 Sprinters Sit-Ups
• 50 Burpees
• 50 Reverse Walking Lunge
• 50 DUs
• 50 Wall Balls (24/14)

8. For time:

• 50 Row Cals
• 50 Burpee Over ERG
• 50 Air Squats
• 50 Hang Power Cleans (115/75#)
• 50 GHD Sit-Ups
• 50 Lateral Jumps over BB
• 50 Bent Over Rows (115/75#)
• 50 Back Rack Reverse Lunges (115/75#)
• 50 Push-Ups
• 50 Row Cals

7
9. For time:

• 50 Bike Cals
• 50 Pull-Ups
• 50 Box Jumps (24/20”)
• 50 KBS (53/35#)
• 50 Ab Mat Sit-Ups
• 50 Push Jerk (135/95#)
• 50 Walking Lunges
• 50 Lateral Burpees
• 50 Renegade Rows (45/25#)
• 50 Wall Balls (20/14)

10. For time:

• 50 Bike Cals
• 50 Deadlifts (205/135#)
• 50 Push-Ups
• 50 Box Jump Overs (24/20”)
• 50 T2B
• 50 Wall Balls (20/14)
• 50 Goblet Squats (53/35#)
• 50 Reverse Lunges
• 50 Jumping Ups
• 50 DUs

8
11. For time:

• 50m Sprint
• 50 Burpee Box Jump Overs (24/20”)
• 50m Sprint
• 50 DLs (225/165#)
• 50m Sprint
• 50 WBs (20/14)
• 50m Sprint
• 50 T2B
• 50m Sprint
• 50 Alt DB Snatch (55/35#)

12. For time:

• 50 Bike Cals
• 50 Burpees
• 50 Sprinter Sit-Ups
• 50 Renegade Rows (45/25#)
• 50 Air Squats
• 50 Alt DB Snatch (45/25#)
• 50 DUs
• 50 Push-Ups
• 50 Wall Balls (20/14)
• 50 Row Cals

9
13. For time:

• 50 DUs
• 50 Wall Balls (20/14)
• 50 Pull-Ups
• 50 DUs
• 50 Jumping Lunges
• 50 Sprinter Sit-Ups
• 50 DUs
• 50 Burpees to Plate (45#)
• 50 RKBS (53/35#)
• 50 DUs

14. For time:

• 50m Sprint
• 50 Thrusters (75/55#)
• 50m Sprint
• 50 Renegade Rows (50/30#)
• 50m Sprint
• 50 Alt DB Snatch (50/30#)
• 50m Sprint
• 50 BW Walking Lunges
• 50m Sprint
• 50 Box Jump Overs (24/20”)

10
15. For time:

• 50 Lateral Burpees (over barbell)

• 50 Hang Power Cleans (115/75#)
• 50 Air Squats
• 50 Push Press (115/75#)
• 50 Sprinter Sit-Ups
• 50 Deadlifts (115/75#)
• 50 Ring Rows
• 50 Back Rack Walking Lunges (115/75#)
• 50 DUs
• 50 Box Jumps (24/20”)

16. For time:

• 50 RKBS (70/53#)
• 50 DUs
• 50 Burpees
• 50 DUs
• 50 Wall Balls (20/14)
• 50 DUs
• 50 K2E
• 50 DUs
• 50 BW Walking Lunges
• 50 DUs

11
17. For time:

• 50 Box Jump Overs (24/20”)

• 50 Push-Ups
• 50 Pistols
• 50 Renegade Rows (45/25#)
• 50 KBS (53/35#)
• 50 Reverse BW Walking Lunge
• 50 DB Push Press (45/25#)
• 50 Air Squats
• 50 Alt DB Snatch (45/25#)
• 50 GHD Sit-Ups

18. For time:

• 50 Box Jumps (24/20”)

• 50m Overhead Walking Lunge w/ DB in Front Rack (25m R arm, 25m L arm) (50/30#)
• 50 Burpees
• 50m Single Arm DB Front Rack Walking Lunge (25m R arm, 25m L arm) (50/30#)
• 50 Pull-Ups
• 50m Single Arm DB Front Rack Walking Lunge (25m R arm, 25m L arm) (50/30#)
• 50 Sprinter Sit-Ups
• 50m Single Arm DB Front Rack Walking Lunge (25m R arm, 25m L arm) (50/30#)
• 50 Push-Ups
• 50 DUs

12
19. For time:

• 50 Thrusters (75/55#)
• 50 Bar Facing Burpees
• 50 AB Mat Sit-Ups
• 50 Box Jumps (24/20”)
• 50 Wall Balls (20/14)
• 50 Bent Over Rows (75/55#)
• 50 Lateral Jumps
• 50 Push-Ups
• 50 BW Walking Lunges
• 50 Row Cals

20. For time:

• 50ft Handstand Walk

• 50 KB Snatch (53/35#)
• 50 DUs
• 50 OH Single Arm Walking Lunge w/ KB (53/35#)
• 50 Anchored Weighted Sit-Ups (coach’s choice)
• 50 Push-Ups
• 50 KBS (53/35#)
• 50 DUs
• 50 Goblet Squats (53/35#)
• 50ft Handstand Walk

13
21. 50s on/20s off (transition time) <~~~ Just about a 12 min workout

• Row Cals
• Burpees over ERG
• Row Cals
• RKBS (70/53#)
• Row Cals
• DB Push Press (45/25#)
• Row Cals
• Alt DB Snatch (45/25#)
• Row Cals
• Front Rack DB Squat (45/25#)

22. 50s on/20s off (transition time) <~~~ Just about a 12 min workout

• Burpees
• Ring Rows
• Wall Balls (20/14)
• T2B
• Walking Lunges
• Sprinter Sit-ups
• Box Jumps (24/20”)
• Med Ball Cleans (20/14)
• KBS (53/35#)
• Burpees

14
23. 50s on/20s off (transition time) <~~~ Just about a 12 min workout

• Row Cals
• Front Rack Walking Lunges (95/65#)
• Bike Cals
• Renegade Rows
• Row Cals
• Weighted Sit-Ups
• Bike Cals
• Burpees
• Row Cals
• Power Snatch (95/65#)

24. 50s on/20s off (transition time) <~~~ Just about a 12 min workout

• DUs/SUs
• Weighted (or un-weighted) pistols with KB (53/35#)
• Burpee Box Jump Overs (24/20”)
• Russian Twists (25/15# plate)
• RKBS (53/35#)
• Wall Balls (20/14)
• Pull-Ups
• KB Snatch
• GHD Sit-Ups
• DUs/SUs

15
25. 50s on/20s off (transition time) <~~~ Just about a 12 min workout

• 30ft shuttle run

• Wall Balls (20/14)
• 30ft shuttle run
• Burpees to plate (45#)
• 30ft shuttle run
• Alt DB Snatch (45/25#)
• 30ft shuttle run
• R arm DB Thrusters (45/25#)
• 30ft shuttle run
• L arm DB Thrusters (45/25#)

26. 50s on/20s off (transition time) <~~~ Just about a 12 min workout

• Lateral Burpee Box Jump Overs (24/20”)

• Bike Cals
• T2B
• Row Cals
• Wall Balls (20/14)
• Bike Cals
• RKBS (53/35#)
• Row Cals
• KB Snatch (53/35#)
• Bike Cals

16
27. 50s on/20s off (transition time) <~~~ Just about a 12 min workout

• Burpees to target
• Power Cleans (135/95#)
• Jumping Lunges
• S2OH (135/95#)
• DBL KB Front Squat (53/35#)
• GHD Sit-Ups
• DBL KBS (53/35#)
• Box Jumps
• HSPU
• DL (135/95#)

28. 50s on/20s off (transition time) <~~~ Just about a 12 min workout

• Overhead Walking Lunge (95/65#)

• Box Jump Overs (24/20”)
• Overhead Squats (95/65#)
• Push-Ups
• Power Snatch (95/65#)
• Wall Balls (20/14)
• DB Power Cleans (45/25#)
• Bar Facing Burpees
• Alt DB Snatch
• Anchored Weighted Sit-Ups (20/14# Wall Ball)

17
29. 50s on/20s off (transition time) <~~~ Just about a 12 min workout

• Bike Cals
• Ring Mus
• DB Thrusters (45/25#)
• Bike Cals
• Renegade Rows (45/25#)
• DB Walking Lunge (45/25#)
• Bike Cals
• Bent Over DB Rows (45/25#)
• Alt DB Snatch (55/35#)
• Bike Cals

30. 50s on/20s off (transition time) <~~~ Just about a 12 min workout

• Wear a weight vest for this one: 20/14#

• Row Cals
• Bear Crawl
• Air Squats
• Row Cals
• Walking Lunges
• Plank
• Row Cals
• Reverse Walking Lunge
• Push-Ups
• Row Cals

18
31. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• Box Jumps (24/20”)

• Pull-Ups
• KBS (70/53#)
• Jumping Lunges
• K2E
• Push Press (45/25#)
• GHD Sit-Ups
• Wall Balls (20/14)
• Burpees
• 50 DUs

32. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• Box Jump Overs (24/20”)

• Alt DB Snatch (65/45#)
• C2B Pull-Ups
• R Arm Front Rack Walking Lunge with KB (53/35#)
• T2B
• L Arm Front Rack Walking Lunge with KB (53/35#)
• Thrusters (96/65#)
• Burpees
• RKBS (53/35#)
• Lateral Jumps over Barbell

19
33. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• Box Jump Overs (24/20”)

• T2B
• Push Press (95/65#)
• Bar Facing Burpees
• Bent Over Rows (95/65#)
• Back Rack Reverse Lunges (95/65#)
• R Arm RKBS (53/35#)
• Sprinter Sit-Ups
• L Arm RKBS (53/35#)
• Air Squats

34. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• Hang Power Snatch (115/75#)

• Lateral Jumps
• Thrusters (115/75#)
• Box Jumps (24/20”)
• Pull-Ups
• S2OH (115/75#)
• GHD Sit-Ups
• Hang Power Cleans (115/75#)
• Push-Ups
• RKBS (70/53#)

20
35. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• 50m Sprint
• Box Jump Overs (24/20”)
• 50m Sprint
• Overhead Squats (95/65#)
• 50m Sprint
• T2B
• 50m Sprint
• Wall Balls (20/14)
• 50m Sprint
• 50 DUs

36. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• Row Cals
• Deadlifts (225/165#)
• Burpees
• Weighted Sit-Ups (20/14 Wall Ball)
• Pull-Ups
• Wall Balls (20/14)
• Box Jumps (20/14)
• K2E
• KBS (53/35#)
• Goblet Squats (53/35#)

21
37. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• OHS (95/65#)
• DUs
• Pull-Ups
• DUs
• Front Squat (95/65#)
• DUs
• T2B
• DUs
• Burpees
• DUs

38. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• Bike Cals
• 25ft Handstand Walk (or 20 shoulder taps against the wall)
• 25 Alt DB Snatch (50/30#)
• Box Jumps (20/14)
• Burpees to Plate (45/25#)
• Renegade Rows (50/30#)
• V-Ups
• Plate G2OH (45/25#)
• Push-Ups
• 25ft Handstand Walk

22
39. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• Box Jump Overs (24/20”)

• SDHP (95/65#)
• BW Walking Lunges
• Power Snatch (95/65#)
• Anchored Weighted Sit-Ups (20/14 Wall Ball)
• Front Squats (95/65#)
• KBS (53/35#)
• Push Press (95/65#)
• Ring Rows
• Wall Balls (20/14)

40. 2 RDS – 25 reps each (unless otherwise stated), with a 2 minute rest in between RDs

• 50m Heavy Farmer’s Carry (coach’s choice)

• Burpees
• 50m Heavy Farmer’s Carry
• Wall Balls (20/14)
• 50m Heavy Farmer’s Carry
• Box Jump Overs (24/20”)
• 50m Heavy Farmer’s Carry
• Sprinter Sit-Ups
• 50m Heavy Farmer’s Carry
• Jumping Lunges

23
41. 20 Minute AMRAP:

• 50 Wall Balls (20/14)

• 50 Pull-Ups
• 50 Alt DB Snatch (55/35#)
• 50 Box Jumps

42. 20 Minute AMRAP:

• 50 KBS (53/35#)
• 50 DUs
• 50 Single Arm DB Thruster (45/25#)
• 50 Burpees

43. 20 Minute AMRAP:

• 50 Wall Balls (20/14)

• 50 T2B
• 50 Hang Power Cleans (135/95#)
• 50 Box Jump Overs (24/20”)

44. 20 Minute AMRAP:

• 50 Deadlift (205/135#)
• 50 Lateral Jumps over Barbell
• 50 Walking Lunges
• 50 DB Push Press (45/25#)

24
45. 20 Minute AMRAP:

• 50m Sprint
• 50 Box Jump Overs
• 50 m Sprint
• 50 Thrusters (75/55#)

46. 20 Minute AMRAP:

• 50 DUs
• 50 Front Squats (95/65#)
• 50 K2E
• 50 Walking Lunges

47. 20 Minute AMRAP:

• 50m Farmer’s Carry (70/53#)

• 50 Wall Balls (20/14)
• 50m Farmer’s Carry (70/53#)
• 50 DUs

48. 20 Minute AMRAP:

• 50 Row Cals
• 50 RKBS (53/35#)
• 50 DUs
• 50 Ab Mat Sit-Ups

25
9. 20 Minute AMRAP:

• 50 Alt DB Snatch (55/35#)

• 50 Jumping Lunges
• 50 Push Press (95/65#)
• 50 Lateral Burpess

50. 20 Minute AMRAP:

• 50m Overhead Plate Carry (45/25#)

• 50 S2OH (135/85#)
• 50m Overhead Plate Carry (45/25#)
• 50 Box Jump Overs (24/20”)

51. 2 RDS, (each couplet/triplet is for time with a 1 min rest in between); 3 minutes rest
in between RDS:

• 50 Wall Balls (20/14)

• 50 Ab-Mat Sit-Ups
• 50 DUs

*1 minute rest*

• 50 KBS (53/35#)
• 50 Push-Ups
• 50 DUs

*3 minute rest*

26
52. 2 RDS, (each couplet/triplet is for time with a 1 min rest in between); 3 minutes rest
in between RDS:

• 50 Walking Lunges
• 50 Box Jump Overs

*1 minute rest*

• 50 KBS (53/35#)
• 25 Burpees

53. 2 RDS, (each couplet/triplet is for time with a 1 min rest in between); 3 minutes rest
in between RDS:

• 50m Sprint
• 50 Wall Balls (20/14”)
• 50m Sprint
• 50 Sprinter Sit-Ups

*1 minute rest*

• 50m Sprint
• 50 DUs
• 50m Sprint
• 50 Walking Lunges

27
54. 2 RDS, (each couplet/triplet is for time with a 1 min rest in between); 3 minutes rest
in between RDS:

• 500m Row
• 50 Thrusters (75/55#)

*1 minute rest*

• 500m Row
• 50 RKBS (70/53#)

55. 2 RDS, (each couplet/triplet is for time with a 1 min rest in between); 3 minutes rest
in between RDS:

• 50 BW Walking Lunges
• 50 Lateral Jumps
• 50 Sprinter Sit-Ups

*1 minute rest*

• 50 Air Squats
• 50 Box STEP overs
• 25 T2B

56. 5 RDS for time:

• 10 Bike Cals
• 10 Burpee Pull-ups
• 10 Wall Balls (25/20#)
• 10 Box Jump Overs (24/20”)
• 10 RKBs (70/53#)

28
57. 5 RDs for time:

• 10 Box Jump Overs (24/20”)

• 10 Power cleans (135/95#)
• 10 KBS (53/35#)
• 10 Front Squats (135/95#)
• 10 T2B

58. 5 RDS for time:

• 10 Row Cals
• 10 Burpees over the ERG
• 10 Deadlift (225/175#)
• 10 Jumping Lunges
• 10 HSPUs

59. 5 RDS for time:

• 50 DUs
• 10 Bar Facing Burpees
• 10 Power Snatch (115/75#)
• 10 Push-Ups
• 10 Pull-Ups

60. 5 RDS for time:

• 50m Sprint
• 10 Thrusters (95/65#)
• 10 Alt DB Snatch (50/30#)
• 10 Lateral Burpees
• 10 T2B

29
61. 5 RDS for time:

• 50m Sprint
• 10 R Arm OH Walking Lunge (53/35# KB)
• 10 Pull-Ups
• 10 L Arm OH Walking Lunge (53/35#)
• 10 K2E

62. 5 RDS for time:

• 10 Plate G2OH (45/25#)

• 10 Front Squat (135/95#)
• 10 Lateral Burpees
• 10 T2B
• 50 DUs

63. 5 RDs for time:

• 10 Bike Cals
• 10 DB Push Press (55/35#)
• 10 Jumping Lunges
• 10 C2B Pull-Ups
• 10 Burpees

64. 5 RDS for time:

• 10 R Arm KB Snatch (53/35#)

• 10 Jumping Air Squats
• 10 L Arm KB Snatch (53/35#)
• 10 Jumping C2B Pull-Ups
• 50 DUs

30
65. 5 RDS for time:

• 10 Overhead Squats (95/65#)

• 50m Sprint
• 10 T2B
• 50m Sprint
• 10 Pull-Ups

66. 5 RDs for time, 2 minutes rest, 5 RDS for time:

• 5 RDS for time: 5 Thrusters (135/95#), 5 Bar Facing Burpees

• *2 minutes rest*
• 5 RDS: 5 T2B, 5 Power Snatch (135/95#)

67. 5 RDs for time, 2 minutes rest, 5 RDS for time:

• 5 RDS for time: 5 Deadlift (225/165#), 5 Box Jumps (30/24”)

• *2 minutes rest*
• 5 RDs for time: 5 S2OH (185/125#), 5 K2E

68. 5 RDs for time, 2 minutes rest, 5 RDS for time:

• 5 RDS for time: 5 Power Cleans (185/125#), 5 Lateral Burpees

• *2 minutes rest*
• 5 RDs for time: 5 Deficit Handstand Push-Ups (45/25# plates), 5 Bar Muscle Ups

31
69. 5 RDs for time, 2 minutes rest, 5 RDS for time:

• 5 RDS for time: 5 Bench Press @ 65-70%, 5 Burpee Box Jump Overs (24/20”)
• *2 minutes rest*
• 5 RDS for time: 5 Hang Power Cleans (135/95#), 5 Wall Balls (25/20#)

70. 5 RDs for time, 2 minutes rest, 5 RDS for time:

• 5 RDS for time: 5 Clusters (squat clean thrusters) (135/95#), 5 C2B Pull-Ups
• *2 minutes rest*
• 5 RDS for time: 5 Power Snatch (135/95#), 5 Box Jumps (30/24”)

71. 5 RDs for time, 2 minutes rest, 5 RDS for time:

• 5 RDs for time: 5 strict HSPU, 5 Deadlift (275/185#)

• *2 minutes rest*
• 5 RDS for time: 5 Man Makers (50/30#), 50m Run

32
72. 3 Separate “For time” workouts, with rest in between:

One RD for time:

• 50 Wall Balls (20/14), 50 BW Walking Lunge

*Rest 2 minutes*

Two RDS for time:

• 25 Wall Balls (20/14)
• 25 BW Walking Lunges

*Rest 2 minutes*

5 RDs for time:

• 10 Wall Balls (20/14)
• 10 BW Walking Lunges

33
73. 3 Separate “For time” workouts, with rest in between:

One RD for time:

• 50 KBS (53/35#)
• 50 Air Squats

*Rest 2 minutes*

Two RDS for time:

• 25 KBS (53/35#)
• 25 Air Squats

*Rest 2 minutes*

5 RDS for time:

• 10 KBS (53/35#)
• 10 Air Squats

34
74. 3 Separate “For time” workouts, with rest in between:

One RD for time:

• 50 Alt DB Snatch (50/30#)
• 50 Sprinter Sit-Ups

*Rest 2 minutes*

Two RDS for time:

• 25 Alt DB Snatch (50/30#)
• 25 Sprinter Sit-Ups

*Rest 2 minutes*

5 RDS for time:

• 10 Alt DB Snatch (50/30#)
• 10 Sprinter-Sit Ups

35
75. 3 Separate “For time” workouts, with rest in between:

One RD for time:

• 50 Row Cals
• 50 Box Jumps (24/20”

*Rest 2 minutes*

Two RDS for time:

• 25 Row Cals
• 25 Box Jumps (24/20”)

*Rest 2 minutes*

5 RDS for time:

• 10 Row Cals
• 10 Box Jumps

36
76. 3 Separate “For time” workouts, with rest in between:

One RD for time:

• 50 Thrusters (95/65#)
• 50 DUs

*Rest 2 minutes*

2 RDS for time:

• 25 Thrusters (95/65#)
• 25 DUs

*Rest 2 minutes*

5 RDS for time:

• 10 Thrusters (95/65#)
• 10 DUs

77. 4 I.T.R. – rest 2 minutes in between RDS:

• 5 Deadlift (315/205#)
• 20 Box Jumps (24/20”)
• 5 Bar Facing Burpees
• 20 Wall Balls (20/14)

78. 4 I.T.R. – rest 2 minutes in between RDS:

• 5 Thrusters (155/105#)
• 20 T2B
• 5 Thrusters (155/105#)
• 20 DUs

37
79. 4 I.T.R. – rest 2 minutes in between RDS:

• 5 Power Cleans (185/125#)

• 20 Box Jumps (24/20”)
• 5 S2OH (185/12#)
• 20 RKBS (70/53#)

80. 4 I.T.R. – rest 2 minutes in between RDS:

• 5 Bar MUs
• 20 OHS (95/65#)
• 5 Bar Mus
• 20 Jumping Lunges

81. 4 I.T.R. – rest 2 minutes in between RDS:

• 5 Burpee Ring Mus

• 20 Wall Balls (20/14)
• 5 Power Snatch (135/95#)
• 20 Lateral Jumps Over Barbell

82. 4 I.T.R. – rest 2 minutes in between RDS:

• 5 R Arm DB Thrusters (65/45#)

• 20 T2B
• 5 L Arm DB Thrusters (65/45#)
• 20 Box Jumps (24/20”)

38
83. 4 I.T.R. – rest 2 minutes in between RDS:

• 5 Burpee Box Jump Overs (30/24”)

• 20 Front Squats (115/75#)
• 5 Burpee Box Jump Overs (30/24”)
• 20 Push Press (115/75#)

84. 4 I.T.R. – rest 2 minutes in between RDS:

• 5 Strict HSPUs
• 20 Wall Balls (20/14)
• 5 Strict HSPUs
• 20 RKBS (53/35#)

85. 4 I.T.R. – rest 2 minutes in between RDS:

• 5 Back Squats (75%)

• 20 DUs
• 5 Back Squats (75%)
• 20 Burpees

86. 4 I.T.R. – rest 2 minutes in between RDS:

• 5 Squat Snatch (135/95#)

• 20 KBS (53/35#)
• 5 Squat Snatch (135/95#)
• 20 BW Walking Lunges

39
87. For time:

• 50 Wall Balls (20/14)

• 200m Run
• 50 KBS (53/35#)
• 200m Run
• 50 T2B
• 200m Run
• 50 Box Jumps
• 200m Run

88. For time:

• 50 Burpee Pull-Ups
• 15/10 Bike Cals
• 50 Alt DB Snatch (55/35#)
• 15/10 Bike Cals
• 50 DUs
• 15/10 Bike Cals
• 50 Ab Mat Sit-Ups
• 15/10 Bike Cals

40
89. For time:

• 50 Alt DB Thrusters (55/35#)

• 15/10 Cal Row
• 50 Ring Push Ups
• 15/10 Cal Row
• 50 Box Jumps (24/20”)
• 15/10 Cal Row
• 50 RKBS (53/35#)
• 15/10 Cal Row

90. For time:

• 50 Burpees
• 100m Sprint
• 50 BW Walking Lunges
• 100m Sprint
• 50 T2B
• 100m Sprint
• 50 Pull-Ups
• 100m Sprint

41
91. For time:

• 50 Single Arm DB Thrusters (45/25#)

• 25 Ab Mat Sit-Ups
• 50 Box Jumps (24/20”)
• 25 Ab Mat Sit-Ups
• 50 DB Power Cleans
• 25 Ab Mat Sit-Ups
• 50 Walking Lunges (holding DBs)
• 25 Ab Mat Sit-Ups

92. 15 Min AMRAP:

• 50m Run
• 50 Wall Balls (20/14)
• 50m Run
• 50 Box Jumps (24/20”)

93. 15 Min AMRAP:

• 50 Burpee Box Jump Overs (24/20)

• 50 T2B
• 50 Goblet Squats (53/35#)
• 50 Walking Lunges

42
94. 15 Min AMRAP:

• 50 Box Jumps (24/20”)

• 50 Alt DB Snatch (55/35#)
• 50 Pull-Ups
• 50 DB Thrusters (55/35#)

95. 15 Min AMRAP:

• 50 Row Cals
• 50 Burpees Over ERG
• 50 Walking Lunges
• 50 Sprinter Sit-Ups

96. 15 Min AMRAP:

• 50 DUs
• 50 Burpee Pull-Ups
• 50 DUs
• 50 Wall Balls (25/20)

97. 15 Min AMRAP:

• 50 Bike Cals
• 50 Wall Balls (20/14)
• 50 T2B
• 50 Burpees

43
98. 15 Min AMRAP:

• 50 Walking Lunges w/ DB (45/25#)

• 50 Ab Mat Sit-Ups
• 50 Single Arm DB Thrusters (45/25#)
• 50 Push-Ups

99. 15 Min AMRAP:

• 50m Farmer’s Carry (70/53#)

• 50 Box Jump Overs (24/20”)
• 50m Farmer’s Carry (70/53#)
• 50 Wall Balls (20/14)

100. 15 Min AMRAP:

• 50 Push Press (95/65#)

• 2 Rope Climbs
• 50 Back Rack Lunges (95/65#)
• 2 Rope Climbs

101. 15 Min AMRAP:

• 50 Box Jump Overs (24/20”)

• 50 Thrusters (95/65#)
• 50 Lateral Jumps Over Barbell
• 50 Row Calories

44
Congrats! You have finished!
We want to hear about your results! Make sure you tag us @amrapplusone on all social
media platforms so we can check out and maybe feature some of your progress!

To see some more of our programs, click here.

Glossary

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 =

[Link]

CTB = Chest To Bar = C2B =

[Link]

DB(s) = DumbBell(s)

DBL = Double

DL = Deadlifts =
[Link]

DU(s) = Double Under(s) =

[Link]

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) =
[Link]

GHD = Glute-Ham Developer

HPC = Hang Power Clean =

[Link]

HPS = Hang Power Snatch =

[Link]

HSPU = Hand Stand Push Ups =

[Link]

I.T.R = Individually Timed Round

K2E = Knees To Elbow =

[Link]

KBS = Kettle Bell Swing =

[Link]

RKBS = Russian Kettle Bell Swing =

[Link]

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

running, etc.
OH = OverHead

OHS = Over Head Squat =

[Link]

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 =
[Link]

RR: Ring Row =

[Link]

S2OH = Shoulder To Overhead =

[Link]

SUITCASE DL = with dumbbells or kettlebells held on the outside of the leg, one in each
hand = [Link]
SU(s) = Single Under(s) =
[Link]

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

TTB = Toes To Bar = T2B =

[Link]

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 = [Link]
results?search_query=crossfit+tuck+sit

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

WB = Wall Balls =
[Link]

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

YGIG = You Go I Go (partner style workout)