2×6 Friday

Two Rounds, 6:00 AMRAP Of:
15 Kettlebell Swings (50/35)
15 Goblet Squats
Round 1: 5 Bar Muscle-ups, Round 2: 10 Pull-ups
*Rest 3:00 between rounds, rounds scored separately

Level 2: 30/20lb KB, R1: 10 Kipping C2B Pull-ups OR Banded Pull-ups R2: Banded Pull-ups
Level 1: 25/15lb KB, Both Rounds 10 Jumping Pull-ups

Jump, Run, Rock & Roll

15:00 AMRAP Of:
10 Box Jumps (24/20)
400′ Shuttle Run
15 Hollow Rocks
*Shuttle run = 20 reps – each 100′ lap = 10 reps – only completed 100′ laps count

Level 2: Box @20/16″
Level 1: Box/Plate @8″/45lbs, 200′ shuttle run/walk, box mountain climbers

Cardio & Pump Monday

5 Rounds For Reps
Minute 1: Max Calorie Row
Minute 2: 20 Push-ups
Minute 3: Max Calorie Bike
Minute 4: 5 Strict Pull-ups & 8 Toes-to-Bar
Minute 5: Rest

Level 2: Banded push-ups as-needed, banded pull-ups, toes-near-bar
Level 1: Banded/box push-ups, banded pull-ups, v-ups OR box mason twists
Seated: Max Calorie Ski, Dumbbell Strict Press, Max Calorie Bike, 4 Pull-ups & 4 Hinge Ups

30-Minute Friday

30-Minute AMRAP:
15/12 Calorie Row
100′ Bear Crawl
15 Kettlebell Swings (50/35)
100′ Walking Lunges  
5 Ring Dips
100′ Broad Jumps

Level 2: 40/30, banded ring dips
Level 1: 16 Step-ups For Lunges, KBS (25/15), Banded Push-ups, 20 Air Squats For Broad Jumps

Squats & Pull-ups

10 Rounds, Every 2:00
8 Front Squats (155/105)
10 Pull-ups

Level 2: (105/75), Banded Pull-ups
Level 1: 35/25lb goblet squats, 8 banded pull-ups

Big Set Wednesday

For Time:
75 Double Unders
50 Deadlifts (225/155)
75 Double Unders
50 Handstand Push-ups
75 Double Unders

Level 2: 90s Double Under Practice, Up To 2 Ab-Mats, (155/105)
Level 1: Single Unders/35 Plate Speed Steps, Seated DB Press (25/15), (95/65)

Chippin’ Away At Monday

For Time:
75′ HS Walk (25’*3)
*No longer than 2 minute attempts
50 Burpees
30 Power Cleans (135/95)
50 Wall Balls (20/14)
75′ HS Walk
30 Burpees
15 Power Cleans (135/95)
30 Wall Balls
75′ HS Walk
15 Burpees
10 Power Cleans (135/95)
15 Wall Balls

Level 2: 4 Wall Walks For HS Walk, (95/65), (14/10)
Level 1: 4 Inch Worms For HS Walk, (75/55)

A Fun FGB-Style With Rest

5 Rounds For Reps
Minute 1: Max Burpees
Minute 2: 35 Sit-ups
Minute 3: 10 Power Snatch (95/65)
Minute 4: 50 Double Unders
Minutes 5&6: Rest
*After completing sit-ups, snatches, and dubz, rest the remainder of each minute
*DU attempts and single unders = 50 reps

Level 2: (75/55), 45s DU attempts
Level 1: Box burpees, 15 KBS @(25/15), single unders or 25 speed steps

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