Back Squat 3RM

Back Squat for load:
#1: 3 reps
*If you’re new to lifting or not comfortable lifting a 1 rep max, let’s a 3 rep instead.

Celebrating That Heavy Squat With Some Fun!

– Rx –
2 Rounds, 5:00 AMRAP of:
10 Thrusters (115/85)
10 Alternating DB Snatch (50/35)
3 Ring Muscle-ups
*Rest 2:00 between rounds, pick up where you left off

20 Minute Wednesday!

– Rx –
20 Minute Clock:
2k/1600 Meter Row Buy-in

AMRAP w/Remaining Time of:
10 Kettlebell Swings (50/35)
10 KB Russian Twists
10 Box Jumps (24/20)
10 KB Push Press (5R+5L)

– Level 2 –
20 Minute Clock:
2k/1600 Meter Row Buy-in

AMRAP w/Remaining Time of:
10 Kettlebell Swings (35/25)
10 KB Russian Twists
10 Box Jumps (20/16)
10 KB Push Press (5R+5L)

– Level 1 –
20 Minute Clock:
1600/1200 Meter Row Buy-in

AMRAP w/Remaining Time of:
10 Kettlebell Swings (25/15)
10 KB Russian Twists
10 Box Step-ups (20/16)
10 KB Push Press (5R+5L)

Intervals After The Holiday!

– Rx –
10 Rounds, Ever 2:00:
10 Wall Balls
5 Burpees
5 Power Snatch (115/85)
*Rest remainder of 2:00

– Level 2 –
10 Rounds, Ever 2:00:
10 Wall Balls (14/10)
5 Burpees
5 Power Snatch (95/65)
*Rest remainder of 2:00

– Level 1 –
10 Rounds, Ever 2:00:
8 Wall Balls (14/10)
4 Burpees
8 Kettlebell Swings (30/20)
*Rest remainder of 2:00

FGB Style – Row, Push Press, KBS, Sit-ups, & A Longer Rest

5 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Push Press (75/55)
Minute 3: Kettlebell Swings (50/35)
Minute 4: Sit-ups
Minutes 5&6: Rest

– L2 –
Barbell (55/35)
Kettlebell (35/25)

– L1 –
Barbell (45/35)
Kettlebell (25/15)

A Nice, Long Wednesday

– Rx –
2 Rounds, 12:00 Clock:
800 Meter Run Buy-in

AMRAP w/Remaining Time:
20 Double Unders
10 HSPU
100′ Bear Crawl
*Every 10′ = 1 rep on bear crawl
*Rest 3:00 between rounds, score separately

– Level 2 –
2 Rounds, 12:00 Clock:
800 Meter Run Buy-in

AMRAP w/Remaining Time:
20 Double Unders/30s Double Under Attempts
10 Box Pike Push-ups
100′ Bear Crawl
*Every 10′ = 1 rep on bear crawl
*Rest 3:00 between rounds, score separately

– Level 1 –
2 Rounds, 12:00 Clock:
4 Minute/800 Meter Run Buy-in

AMRAP w/Remaining Time:
20 Tall Singles
10 Seated DB Press
50′ Bear Crawl
*Every 10′ = 1 rep on bear crawl
*Rest 3:00 between rounds, score separately

OOh Yeah, It’s Wednesday!!

2 Rounds, 15:00 Clock:
1k/1600 Meter Row
With Remainder of Time:
10 Power Snatch (95/65)
10 Front Rack Lunges
20 Double Unders
*Rest 3:00 between Rounds, score separately
*Round 2 – Swap Row for Mile Run
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