Intervals For The Gymnasts Out There!

10 Rounds, Every 2:30
25′ Handstand Walk
8 Box Jumps @24/20″
5 Burpee Toes-to-Bar
*Rest remainder of 2:30
*HSW = 5 reps – 180 reps possible Rx – L1/L2 = 170

Level 2: 4 Wall Walks (Partial Okay), 20/16″, Burpee Toes-Near-Bar
Level 1: 4 Inch Worms (no push-up), 45lb/8″ Jumps, 5 Box Burpees + 5 V-ups OR Box Mountain Climbers

Open 24.1

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Level 2 = Official Scaled Below
Level 1 = Official Scaling Option Below OR CFCF Scale Option KBS @25/15 & Box Burpees
Seated =
For time: 18 dumbbell snatches, arm 1
12 Box U-Turns 18 dumbbell snatches,
arm 2
12 Box U-Turns
12 dumbbell snatches, arm 1
8 Box U-Turns
12 dumbbell snatches, arm 2
8 Box U-Turns
6 dumbbell snatches, arm 1
4 Box U-Turns 6 dumbbell snatches, arm 2
4 Box U-Turns
Time cap: 15 minutes ♀ 10-lb dumbbell ♂ 20-lb dumbbell
*Scale DB weight as-needed

Official HQ WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

FGB Before The Show

5 Rounds For Reps Of:
Minute 1 – Max Calorie Row
Minute 2 – 15 V-ups
Minute 3 – 12 Box Jumps @24/20″
Minute 4 – Max Up Downs
Minute 5 – Rest

Level 2: Alt Arm & Leg V-ups, BJ @20/16″
Level 1: Sit-ups OR Box Mason Twists, 45lb plate or 8″ Box Jumps, Box Up Downs

12:00 Friday

12:00 AMRAP Of:
15 Wall Balls (20/14)
15 Mountain Climbers (L+R=1)
20 Box Step-ups (24/20)
10/8 Calorie Row

Level 1: WB @14/10, 20/16″
Level 1: WB @10/6, 8″/45lb jumps, Box Mtn. Climbers

A Different Clean Complex

6 Sets, Every 2:00:
1 Cluster
1 Hang Clean
1 Clean
1 Jerk
*Build throughout to a heavy set
*Cluster = squat clean + thruster

Burp, Run, And Swing On Repeat

10 Rounds Every 3:00:
10 Burpees
400′ Shuttle Run
16 KB Clean (50/35) (8R+8L)

Level 2: (30/25)
Level 1: 8 Box Burpees, 200′ Shuttle Run, KBS @25/15
Seated: 2 Box Burpees @24″, 6 alt. arm DB Snatch, Max Calorie Ski until 2:00 mark

Coach Ethan

With A Partner For Time:
30 Synchro-ish Double Unders
94 Kettlebell Swings (70/50)
30 Synchro-ish Double Unders
94 Power Snatches (95/65)
30 Synchro-ish Double Unders
19 Synchro Chest-to-Bar Pull-ups
30 Synchro-ish Double Unders
94 Front-rack Lunges (95/65)
30 Synchro-ish Double Unders
94 Sit-ups
30 Synchro-ish Double Unders
19 Bar Muscle-ups
*Throughout workout, accumulate 94 cals on the echo bike
*Other than synchro movements, 1 partner working at a time & split reps however

Level 2: 75/55, 30s DU Practice, KBS @50/35, Chin over bar pull-ups>C2B Pull-ups (band as-needed)
Level 1: 45/35, 30s DU Practice, KBS @30/20, Single Unders/15 Plate Speed Steps, Banded Pull-ups, Low Box Steps OR BW Lunges, Box Mtn. Climbers

A Fight For The Legs & Core

6 Rounds for Reps:
Minute 1 – Calorie Bike
Minute 2 – Sit-ups
Minute 3 – 300′ Shuttle Run
Minute 4 – Rest
*After shuttle run, rest remainder of minute – If unable to complete within the minute, it eats into your rest. Shuttle run = 30 reps. 5 reps for each 50′ length. Must complete a full 50′ length for the reps to count.

4×4 Rally

4 Rounds, 4:00 AMRAP of:
10 Burpees
10 Box Step-ups (24/20)
10 Thrusters (95/65)
*Rest 2:00 between rounds, pick up where you left off

Level 2: (20/16″), 75/55lbs
Level 1: Box Burpees, 12/8″, 45/35 OR dumbbell thrusters (20/15)
Visually Impaired: 5 Burpees, hands-free step-ups (if able today), 5 rig squats, 5 dumbbell strict press (switch hands each round)

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