5 Round Friday

– Rx –
5 Rounds For Time:
10 Box Jumps (24/20)
20 Mountain Climbers
20 Alt. Dumbbell Snatch (50/35)

Level 2: (20/16), (30/20)
Level 1: (8″/45lb plate), (25/15)

FGB Style – Row, V-up, Box Jump

5 Rounds For Reps Of:
Minute 1: Calorie Row
Minute 2: V-ups
Minute 3: Box Jumps (24/20)
Minute 4: Rest

Level 2: (20/16)
Level 1: (8″/45lb plate), Flutter Kicks OR Box Mountain Climbers

Fun Friday Intervals

10 Rounds Every 3:00:
10 Front Rack Lunges (75/55)
10 Pull-ups
8 Alt. Arm Devil’s Press (50/35)

Level 2: (45/35), Banded Strict Pull-ups, (30/20)
Level 1:
10 BW Lunges/Step-ups
10 Jumping Pull-ups
8 Burpees

Deadlift 3-3-3-1-1

Deadlift for load:
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 3 reps @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%

Rowing & Toe-ing

8 Rounds For Reps
30s Toes-to-Bar
*Rest 30s
30s Calorie Row
*Rest 30s

Level 2: Toes-near bar
Level 1: V-ups/Sit-ups/Box Mason Twists

Partner Interval Friday

– Rx –
16 Rounds For Time With A Partner:
5 Burpee Box Jumps (24/20)
15 Kettlebell Swings (50/35)
*1 partner completes an entire round, then switch – 8 rounds per partner
*Throughout workout, complete 300′ of sled push – only 50′ at a time

Level 2: 20/16, 30/20, medium sled

Level 1: 8″/45lb plate, 25/15, light sled

Wednesday Intervals

– Rx –
12 Rounds, Every 2:00
3 Power Clean & Jerk (185/135)
10 Mountain Climbers (L+R=1
8 Burpees
*Rest remainder of 2:00

Level 2: 135/95
Level 1: 75/55 OR 10 KBS (25/15)

Pause Clean EMOM

6 Rounds, Every Minute:
2 Pause Squat Cleans
*Pause just below the knee
*All at ~70%

Row & Then Some

With 12:00 On The Clock:
1k Row Buy-in

Then AMRAP w/Remaining Time Of:
10 Sumo Deadlift High Pull (95/65)
10 Burpees
10 Wall Ball Sit-ups (20/14)

Level 2: (75/55), (14/10)
Level 1: 800 Meter row, kettlebell swings, sit-ups/box mountain climbers

Back To Top