Back Squat 5-3-3-3
Back Squat for load:
#1: 2×5 reps @ 70%
#2: 2×3 reps @ 75%
#3: 1×3 reps @ 80%
#4: 1×3 reps @ 85%
#1: 2×5 reps @ 70%
#2: 2×3 reps @ 75%
#3: 1×3 reps @ 80%
#4: 1×3 reps @ 85%
Friday Is For The Reps
3 Rounds For Time, Incrementing Reps & Alternating Movements:
10, 20, 30 Overhead Squats (95/65)
100, 75, 50 Double Unders
10, 20, 30 Overhead Squats (95/65)
100, 75, 50 Double Unders
Level 2: (75/55), DU Practice: 2 mins, 1min, 1 min
Level 1: Front Squats (45/35) OR Goblet Squats (25/15)
Shoulder Press 5-5-3-2
Shoulder Press for load:
#1: 2×5 reps @ 70%
#2: 2×5 reps @ 75%
#3: 1×3 reps @ 80%
#4: 1×2 reps @ 85%
#1: 2×5 reps @ 70%
#2: 2×5 reps @ 75%
#3: 1×3 reps @ 80%
#4: 1×2 reps @ 85%
Hanging W/My Buddy For 35:00
With 35:00 On The Clock With A Partner:
4k Row Buy-in
4k Row Buy-in
AMRAP w/Remaining Time Of:
20 V-ups
20 Push-ups
20 Over-Unders
https://www.youtube.com/watch?v=iHydcAEYu-M
*1 Partner Working At A Time Throughout Workout
Level 2: Alt. Arm & Leg V-ups, Banded Push-ups, Over-under: jump to side, crawl under
Level 1: 3k Row, Wall Mountain Climbers (L+R=1), Bar Push-ups, 20 Cal. Bike for over unders OR broad jump + up down = 1 over-under
2k & 100
10 Rounds, Every 3:00
200 Meter Run
10 Pull-ups
*Rest remainder of 3:00
200 Meter Run
10 Pull-ups
*Rest remainder of 3:00
Level 2: Banded Strict Pull-ups
Level 1: 100 meter run/walk, ring rows
Fast & Furious 12
12:00 AMRAP of:
100 Meter Haunted Luggage Carry (50/35)
12 Poltergeist Wall Strikes (20/14)
5 Frankenstein Hoists (155/105)
*Suitcase carry = 5 reps
100 Meter Haunted Luggage Carry (50/35)
12 Poltergeist Wall Strikes (20/14)
5 Frankenstein Hoists (155/105)
*Suitcase carry = 5 reps
Level 2: (30/20), (14/10), (105/75)
Level 1: (25/15), (10/6), 15 KBS (25/15)
Haunted Luggage Carry = Suitcase Carry
Poltergeist Wall Strikes = Wall Balls
Frankenstein Hoists = Power Cleans
Monster Legs (Back Squat)
Back Squat for load:
#1: 2×5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#1: 2×5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
That Runner Has Pecks & Hops
For Time:
800 Meter Run
20 Push-ups
20 Box Jumps (24/20)
800 Meter Run
30 Push-ups
20 Box Jumps
800 Meter Run
40 Push-ups
20 Box Jumps
800 Meter Run
20 Push-ups
20 Box Jumps (24/20)
800 Meter Run
30 Push-ups
20 Box Jumps
800 Meter Run
40 Push-ups
20 Box Jumps
Level 2: Banded Push-ups, (20/16″)
Level 1: 200-400 meter run/walks (aiming for ~4minutes)
Death By..Wait..How Many Double Unders Each Round?!
4 Rounds For Reps
Minute 1: 70 Double Unders
Minute 2: Max Sit-ups
Minute 3: Max Calorie Row
Minute 4: Rest
*If double unders are done in under a minute, you get a bonus rest! If you don’t complete them, write down your reps
Minute 1: 70 Double Unders
Minute 2: Max Sit-ups
Minute 3: Max Calorie Row
Minute 4: Rest
*If double unders are done in under a minute, you get a bonus rest! If you don’t complete them, write down your reps
Level 2: 45s double under practice
Level 1: Single unders OR plate speed steps, box mason twists,
Deadlift 5-5-5-3
Deadlift for load:
#1: 5 reps @ 65%
#2: 5 reps @ 70%
#3: 5 reps @ 75%
#4: 3 reps @ 80%
#1: 5 reps @ 65%
#2: 5 reps @ 70%
#3: 5 reps @ 75%
#4: 3 reps @ 80%