Turkish Get-up
5×2 (each arm)
*Build to a heavy double
*Build to a heavy double
20 Minutes Of Fun!
– Rx –
4 Rounds, 5:00 Clock:
25′ Handstand Walk Buy-in
4 Rounds, 5:00 Clock:
25′ Handstand Walk Buy-in
Then AMRAP w/remaining time of:
10 Wall Balls (20/14)
15 Kettlebell Swings (50/35)
20 Double Unders
*Rest 2 minutes between rounds, pick up where you left off after buy-in
– Level 2 –
4 Rounds, 5:00 Clock:
3 Wall Walk Buy-in
Then AMRAP w/remaining time of:
10 Wall Balls (14/10)
15 Kettlebell Swings (30/20)
20 Double Unders/30s Practice
*Rest 2 minutes between rounds, pick up where you left off after buy-in
– Level 1-
4 Rounds, 5:00 Clock:
3 Inch Worm Buy-in
Then AMRAP w/remaining time of:
10 Wall Balls (10/6)
15 Kettlebell Swings (25/15)
20 single Unders/Plate Speed Steps
*Rest 2 minutes between rounds, pick up where you left off after buy-in
A Quick & Fun 21-15-9
– Rx –
21-15-9 For Time Of:
Toes-to-Bar
Wall Balls (20/14)
21-15-9 For Time Of:
Toes-to-Bar
Wall Balls (20/14)
– Level 2 –
21-15-9 For Time Of:
Toes-Near-Bar
Wall Balls (14/10)
– Level 1 –
21-15-9 For Time Of:
V-ups/Box Mountain Climbers
Wall Balls (10/6)
Deadlift 3-3-3-2-2
Deadlift for load:
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 3 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 85%
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 3 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 85%
Strict Intervals!
– Rx –
10 Rounds, Every 2:00
4 Strict Pull-ups
25 Double Unders
12 Air Squats
*410 reps possible
10 Rounds, Every 2:00
4 Strict Pull-ups
25 Double Unders
12 Air Squats
*410 reps possible
– Level 2 –
10 Rounds, Every 2:00
4 Strict Pull-ups (band as-needed)
25 Double Unders/20s Attempts
12 Air Squats
*410 reps possible
– Level 1 –
10 Rounds, Every 2:00
4 Banded/Seated Pull-ups
25 Single Unders/15 Speed Steps
10 Air Squats
*390 reps possible
A Funtastic Parter Friday!
2 Rounds, 12:00 AMRAP of:
10 Partner Burpees
10 Power Cleans (135/95)
10 Back Squats
*Accumulate 20 Tire Flips Throughout Workout – no more than 5 in a row per team
*Rest 3:00 between rounds, pick up where you left off
10 Partner Burpees
10 Power Cleans (135/95)
10 Back Squats
*Accumulate 20 Tire Flips Throughout Workout – no more than 5 in a row per team
*Rest 3:00 between rounds, pick up where you left off
*Tire Rx = 4/3, L2=3/2, L1=1/2
– Level 2: Power cleans/Back Squats (95/65)
– Level 1: Box Burpees, Power cleans/Back Squats (75/55)
Squat Snatch 2-2-2-1-1
Squat Snatch for load:
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 2 reps @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 2 reps @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%
FGB Style – Row, Crawl, Pull, Wipe, Rest, Repeat
– Rx –
5 Rounds For Reps:
Minute 1 – Calorie Row
Minute 2 – Bear Crawl 100′
Minute 3 – Pull-ups
Minute 4 – Floor Wipers (135/85) (Left+Ground+Right+Ground=1)
Minute 5 – Rest
*Bear crawl = 10 reps. 10′ = 1 rep. After completing 100′ bear crawl, rest the remainder of the minute.
5 Rounds For Reps:
Minute 1 – Calorie Row
Minute 2 – Bear Crawl 100′
Minute 3 – Pull-ups
Minute 4 – Floor Wipers (135/85) (Left+Ground+Right+Ground=1)
Minute 5 – Rest
*Bear crawl = 10 reps. 10′ = 1 rep. After completing 100′ bear crawl, rest the remainder of the minute.
Level 2: Floor Wipers 95/65, Banded Pull-ups as-needed
Level 1: 10 Box Mountain Climbers For Bear Crawl, Jumping Pull-ups/Ring Rows, Flutter Kicks For Wipers,
10 Minute Friday
– Rx –
10 Minute AMRAP of:
8 Chest-to-Bar Pull-ups
20 Wall Ball Mason Twists (20/14)
10 Wall Balls (20/14)
10 Minute AMRAP of:
8 Chest-to-Bar Pull-ups
20 Wall Ball Mason Twists (20/14)
10 Wall Balls (20/14)
– Level 2 –
10 Minute AMRAP of:
8 Pull-ups
20 Wall Ball Mason Twists (14/10)
10 Wall Balls (14/10)
– Level 1 –
10 Minute AMRAP of:
8 Banded Pull-ups/Ring Rows
20 Wall Ball Mason Twists (10/6) OR 10 Box Mountain Climbers
10 Wall Balls (10/6)
Deadlift 5-3-2-2
Deadlift for load:
2×5 @ 65%
2×3 @ 70%
2 @ 75%
2 @ 80%
2×5 @ 65%
2×3 @ 70%
2 @ 75%
2 @ 80%