3 Rounds
— Jog 200 meters
— 10 Box Step up
— 5 low-ring-transition
— 5 Jumping Ring Dip
3 Rounds
— 21 OHS (95/65)
— 15 Box Jump Over (24/20)
— 9 Ring Muscle Up
Goal: Sub 11 min
— Easy Row Jog till the clock rolls to 15 min
— Couch Stretch 2 min/side
3 Rounds
— 10 Banded Good Morning
— 10 BTN Snatch Grip Banded Press
— 10 Banded Overhead Squat
— 10 Cal Row
EMOM 20 min
— Min 1: Run 200 meters
— Min 2: 5 Power Snatch (135/95)
— Min 3: Run 200 meters
— Min 4: 5 Power Clean (135/95)
Banded Hammie Stretch :90 sec/side
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Laying “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
Easy Row or Rope 4 Minutes
3 Rounds
— 5 Deadlift
— 5 Hang Muscle Clean
— 5 Front Squat
— 5 Push press
— 20 Double Under
5 MINUTE EMOM
5 Clusters, 155/105 lbs
Every 1 min for 5 mins.
Gymnastics
5 Rounds NOT for Time
— 5 T2B
— 10 CTB Pull Up
— 20 Double Unders
— 5 Burpee
— :10 sec Hanging L-Sit
— 20 Double Unders
Goal: Just get it done
— Roll/Smash Lats and Glutes :90 sec/side
— Optional: Accumulate 60 Plate Muscle Snatch at bottom of anchored DB sit-up
2 Rounds
— 10 Cal Row
— 10 Spiderman
— 10 Lateral Lunge
— 10 Pigeon Stretch
— :30 Sec Plate Hold; :30 sec off
— Accumulate the following:
— 50 Band Good Morning
— Anchored Sit Up: 1 min static hold just off the ground
Burgener Snatch Line x3
Slow AMRAP 10 min
–:45 sec row w/ feet out of straps
–7 Hang Muscle Snatch (empty bar)
–7 Snatch Balance (PVC)
Team members rotate between movement stations.
“FGB Style” – Row Calories and Hang Power Snatches
5 rounds, 1 min per station, of:
Row Calories
Hang Power Snatch, 95/65 lbs
Rest 1 min
Teams of 3: Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Laying “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
3 Rounds
— Row or Rope :45 sec
— :20 sec Handstand Hold (freestanding or on wall)
— Burgener clean x 2
For Time:
— 50 Cal Row
— 50 HSPU (games standard)
— 25 Hang Power Clean (155/105)
— 50 CTB Pull Up
— 50 Cal Row
Goal: Sub 22 min
800m Run if no rowers
Midline:
Accumulate the following:
— 50 Pikes on Rower Seat
— 50 Walk Outs on Rower Seat
6 Rounds
— 7 Single Leg Deadlift/Side
— 7 Bootstrappers
— 60ft shuttle jog (down and back x 1)
— AMRAP 0-3 min
— 9 Deadlift (225/155)
— 12 Wall Ball (20/14)
— Shuttle run (30ft down and back x 2)
— AMRAP 3-6 min
— 12 Deadlift (205/145)
— 15 Wall Ball (20/14)
— Shuttle run (30ft down and back x 2)
— AMRAP 6-9 min
— 15 Deadlift (185/135)
— 18 Wall Ball (20/14)
— Shuttle run (30ft down and back x 2)
Goal: No more than 2 sets to complete any of the prescribed rep schemes
— Roll/Smash Quads and Lats :90 sec-2 min/side
KB Stomach Breathing Drill 3×10
1-10 KB Breathing Ladder (1:1 Breath)Per arm-park the kettlebell in rest
Row or Rope 3 Minutes
Then, 3 Rounds:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance Without a Dip
5. Snatch Balance With a Dip
— Single Leg Glute Bridge
(3 x 10/leg)
— Roll/Smash Upper Back 2 min
3 Rounds
— 3 Kip Swing + 1 Pull Up + 3 Kip Swing
— 20 Laying Leg Crossover
— 30 Singles
AMRAP 12 min
— 7 Power Clean (135/95)
— 9 Box Jump Over
— 11 T2B
Every 3 rounds you complete add 20 lbs to your power clean weight
Goal: 6+ Rounds
— Banded Hammie Stretch :90 sec/side
— Couch Stretch 2 min/side
3 Rounds Rowling
— Try to stop right on 100 meters. If you are over or under do that many reps of burpees (don’t do more than 10)
3 Rounds
— 10 PVC Pass Thru
— 5 OHS
— 25′ Crab Walk
For Time
3 Rounds:
— Row 500 meters
— 15 Single Arm DB OHS (50/35)
Goal: Sub 11 min DB Full Snatch
100 Burpee Pull Ups for Time
(Bar should be at a 6″ reach)
Goal: Sub 15 min
— Banded Shoulder Stretch (:90 sec/side)
— Hollow Hold
(3 x :20-:30 sec)