Squat Snatch 2-2-2-2-1-1

Squat Snatch for load:
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 1 rep @ 85%
#6: 1 rep @ 90%

It’s a 10 out of 10

10-Minute AMRAP of:
10 Overhead Squats (95/65)
10 Bar-Facing-Burpees
10 Box Jumps (24/20)

Level 2: (75/55), (20/16)
Level 1: Goblet Squats (30/20), Box Burpees, (8″/45lbs)

Row & Carry On Repeat

8 Rounds For Reps:
Minute 1: Max Calorie Row
*Rest 1:00
Minute 2: 100 Meter Waiter Carry (Rest remainder of minute. If unable to complete carry in this minute, this eats into your rest.
*Rest 1:00

*Score is total calories rowed

Rx: 50/35, L2: 30/20, L1: 100 meter run/walk OR front rack carry

10 Times – Run, Push-up, Jump

10 Rounds, Every 3:00
150 Meter Run
12 Push-ups
5 Box Jumps (24/20)

Level 2: Banded Push-ups, (20/16)
Level 1: 50 Meter Run/Walk, Bar/Box Push-ups, (8″/45lbs)

20-Minute Friday

With 20:00 On The Clock:
1k Row Buy-in

Then AMRAP w/Remaining Time of:
10 Pull-ups
10 Box Jumps (24/20)
200 Meter Waiter Carry (50/35)
*Waiter carry = 20 reps

Level 2: Bands as-needed (20/16), (30/20)
Level 1: Banded pull-ups, (8″/45lb plate), 100 meter carry (25/15)

BRENTON

Five rounds for time of:
• Bear crawl 100 feet
• Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

A Carry/Core Dessert

800 Meter Suitcase Carry (50/35)
*Switch hands every 200 meters

Level 2: (30/20)
Level 1: (25/15)

Squat Clean 3-3-2-2-2

Squat Clean for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
*Build throughout to a heavy double (~80-85%)

FGB Style: Row, Squat, TTB

3 Rounds:
Minute 1: Max Calorie Row
Minute 2: Max Air Squats
Minute 3: Max Toes-to-Bar
Minute 4: Rest

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

Bring ‘Em Out, Bring ‘Em Out

We’re bringing out the ropes.. 🙂

5 Rounds For Time:
400 Meter Run
20 Push-Ups
*Throughout workout, accumulate:
8 Rope Climbs

Level 2: Banded push-ups, feet on ground rope pull-up & lower
Level 1: 200 Meter Run/walk, Box/bar push-ups, 5 challenging banded pull-ups = 1 rope climb

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