A Fun, Friendly, Interval Friday

10 Rounds, Every 3:00
5 Power Cleans (185/125)
200 Meter Run
10 Pull-ups
*Rest remainder of 3:00 – goal is sprint for ~1:30 & rest for ~1:30
Level 2 = 135/95 & Banded Pull-ups, if needed
Level 1 = 75/55, 100 Meter Run/Walk, 10 Jumping Pull-ups
*Score is total reps – 350 possible – run = 20 reps

2×10 – Yeahhh!!

2 Rounds, 10:00 AMRAP of:
10 Box Jumps (24/20)
20 Push Press (95/65)
10 Sumo Deadlift High Pull
10 V-ups (Yeah, V-ups!)
*Rest 3 minutes between rounds, pick up where you left off.

– Level 2 –
2 Rounds, 10:00 AMRAP of:
10 Box Jumps (24/16)
20 Push Press (75/55)
10 Sumo Deadlift High Pull
10 V-ups (Yeah, V-ups!)
*Rest 3 minutes between rounds, pick up where you left off.

– Level 1 –
2 Rounds, 10:00 AMRAP of:
10 Box Jumps (8/Plate)
20 Push Press (45/35)
10 Sumo Deadlift High Pull
10 Sit-ups/Box Mountain Climbers
*Rest 3 minutes between rounds, pick up where you left off.

Back To Top