Bring Your Skills On Thursday

– Rx –
10 Rounds, Every 3:00:
25′ Handstand Walk
30 Double Unders
15 Air Squats
*500 reps possible – HS walk = 5 reps

– Level 2 –
10 Rounds, Every 3:00:
3 Wall Walks
30 Double Unders/30s Attempts
15 Air Squats
*480 reps possible

– Level 1 –
10 Rounds, Every 3:00:
3 Inch Worms
30 Single Unders/Speed Steps
10 Air Squats
*430 reps possible

A Fun, Friendly, Interval Friday

10 Rounds, Every 3:00
5 Power Cleans (185/125)
200 Meter Run
10 Pull-ups
*Rest remainder of 3:00 – goal is sprint for ~1:30 & rest for ~1:30
Level 2 = 135/95 & Banded Pull-ups, if needed
Level 1 = 75/55, 100 Meter Run/Walk, 10 Jumping Pull-ups
*Score is total reps – 350 possible – run = 20 reps

2×10 – Yeahhh!!

2 Rounds, 10:00 AMRAP of:
10 Box Jumps (24/20)
20 Push Press (95/65)
10 Sumo Deadlift High Pull
10 V-ups (Yeah, V-ups!)
*Rest 3 minutes between rounds, pick up where you left off.

– Level 2 –
2 Rounds, 10:00 AMRAP of:
10 Box Jumps (24/16)
20 Push Press (75/55)
10 Sumo Deadlift High Pull
10 V-ups (Yeah, V-ups!)
*Rest 3 minutes between rounds, pick up where you left off.

– Level 1 –
2 Rounds, 10:00 AMRAP of:
10 Box Jumps (8/Plate)
20 Push Press (45/35)
10 Sumo Deadlift High Pull
10 Sit-ups/Box Mountain Climbers
*Rest 3 minutes between rounds, pick up where you left off.

A Long & Fun FGB Style

4 Rounds For Reps Of:
MInute 1: Box Jumps (24/20)
MInute 2: Toes-to-Bar
MInute 3: Wall Balls (20/14)
MInute 4: Up Downs
MInute 5: Calorie Row
MInute 6: Rest
*Up down = burpee without the push-up

– Level 2 –
Box (20/16), WB (14/10), Toes-Near-Bar

– Level 1 –
Box (16/8) or Plate Jump, Sit-ups/Box Mountain Climbers, WB (10/6), Up Downs To Box

Intervals & Strict Pull-ups – Yeah, Monday!

– Rx –
10 Rounds, With 3:00 On The Clock:
4 Strict Pull-ups
15 Goblet Squats (50/35)
30 Double Unders
*Rest remainder of 3:00 – Goal is sprint and rest ~1:30

– Level 2 –
10 Rounds, With 3:00 On The Clock:
4 Strict/Banded Pull-ups
15 Goblet Squats (30/20)
30 Double Unders/30s Attempts
*Rest remainder of 3:00 – Goal is sprint and rest ~1:30

– Level 1 –
10 Rounds, With 3:00 On The Clock:
4 Banded Pull-ups
10 Air Squats
30 Single Unders/Line Jumps
*Rest remainder of 3:00 – Goal is sprint and rest ~1:30

Buying Into Partner Thursday

3 Rounds, 8:00 AMRAP
*Other than run, 1 partner working at a time, split reps/row however you’d like
*Each round scored separately

Round 1, 8:00 Clock:
8 Rope Climb Buy-in
AMRAP w/Remaining Time Of:
10 Power Cleans 135/95
10 Bar Facing Burpees
*Rest 3:00

Round, 8:00 Clock:
1k/800 Meter Row Buy-in
AMRAP w/Remaining Time Of:
10 Push Press (95/65)
16 Partner Sit-ups (20/14lb wall ball)
*Rest 3:00

Round 3, 8:00 Clock
800 Meter Run Buy-in
AMRAP w/Remaining Time Of:
10 Toes-to-bar
10 Power Cleans (95/65)

Level 2: 95/65lb power cleans, 75/55lb push-press, lay-stand-lay rope climbs, 12/10lb wall balls, toes-near-bar

Level 1: 75/55lb power cleans, 45/35lb push-press, lay-stand-lay rope climbs, 10/6lb wall balls, 800/600 meter row, buy-in v-ups, 400 meter run/walk buy-in

Three Round Tuesday

3 Rounds for Time:

Rx: 400 Meter Run
30 Alternating Dumbbell Snatch (50/35)
60 Double Unders

L2: 400 Meter Run
30 Alternating Dumbbell Snatch (35/20)
0:45 Double Under Attempts

L1: 200 Meter Run/Walk
30 Kettlebell Swings (25/15)
60 Single Unders/ Line Jumps

Split Squats

5×5
*5 each leg per round
*Add weight (barbell or kb), if possible

How Many Wall Balls Can You Get!?

– Rx –
10 Rounds, 1:00 To Complete:
5 Toes-to-Bar
25 Double Unders
Max Wall Balls With Remaining Time (20/14)
*Rest 1:30 between rounds
*Score is total wall balls

– Level 2 –
10 Rounds, 1:00 To Complete:
5 Toes-Near-Bar
25 Double Unders/Attempt until 30s Into Each Round
Max Wall Balls With Remaining Time (14/10)
*Rest 1:30 between rounds
*Score is total wall balls

– Level 1 –
10 Rounds, 1:00 To Complete:
5 V-ups/Sit-ups
25 Single Unders/Line Jumps
Max Wall Balls With Remaining Time (10/6)
*Rest 1:30 between rounds
*Score is total wall balls

Endurance on a Thursday!?

2 Rounds, 15:00 Clock
Round 1: 1 Mile Run Buy-in

Then AMRAP w/Remaining Time of:
10 Power Cleans (135/95)
20 Alternating Leg Lunges
100 Meter DB/KB Farmer Carry (50/35)
*Rest 2:00 between rounds, pick up where you left off after buy-in

Round 2: 2k/1600 Meter Row Buy-in

Then AMRAP w/Remaining Time, Picking Up Where You Left Off:
10 Power Cleans (135/95)
20 Alternating Leg Lunges
100 Meter DB/KB Farmer Carry (50/35)
*If in the middle of farmer carry as time expires, estimate how many meters you made it. Each 10 meters = 1 rep.

– Level 2 –
95/65lb barbell 30/20lb KB/DB

– Level 1 –
800 Meter Run/Walk & 1600/1200 Meter Row Buy-in (Goal is ~8-10:00)
65/35lb barbell 25/15lb KB/DB

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