12 Minute Monday
12 Minute AMRAP:
30/26 Calorie Row
20 Box Jumps (24/20)
15 Pull-ups
30/26 Calorie Row
20 Box Jumps (24/20)
15 Pull-ups
Handstand Walk Practice
15 minutes of HS walk drills
Back Squat Test
Back Squat 1 Rep Max
Power Clean & Double Under Madness
Accumulate 30 Power Cleans (95/65)
Every minute, on the minute 30 double unders
Every minute, on the minute 30 double unders
Bench Press 5×5
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Weight is athlete’s choice
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Weight is athlete’s choice
FGB Style -Snatch, WB, Abs, and Rowing
3 Round AMRAP
Minute 1: Dumbbell Snatch (30/20)
Minute 2: Wall Balls (20/14)
Minute 3: Sit-ups
Minute 4: Calorie Row
Minute 5: Rest
Minute 1: Dumbbell Snatch (30/20)
Minute 2: Wall Balls (20/14)
Minute 3: Sit-ups
Minute 4: Calorie Row
Minute 5: Rest
Squat Snatch EMOM
8 minutes
Every Minute, On the Minute:
1 Snatch Pull
1 Squat Snatch
1 Overhead Squat
*Weight is athlete’s choice
Every Minute, On the Minute:
1 Snatch Pull
1 Squat Snatch
1 Overhead Squat
*Weight is athlete’s choice
4 Round Friday
4 Rounds for Time:
50 Double Unders
15 Pull-ups
50 Double Unders
15 Pull-ups
Deadlift 3×5
Deadlift for load:
3×5 @80%
3×5 @80%
Endurance WOD (7:45am)
2 Rounds for Time:
50 Wall Balls (20/14)
25 Burpees
50 Double Unders
25 Calorie Row
Rest 2 Minutes
50 Wall Balls (20/14)
25 Burpees
50 Double Unders
25 Calorie Row
Rest 2 Minutes