FGB Style
3×5 weighted chins – strict FGB style 3 – 5 minute rounds, 1 min rest between rounds. (95/65) 1-front squats 2- shoulder to overhead 3- box jumps (20 inch for everyone) 4 –
5 RFT
10 min EMOM 1 hang clean 1 clean from the floor 1 jerk Score is lightest weight used over 10 minutes. No skipping minutes allowed. You miss a full minute your score = zero
12 min AMRAP
5 min to find 3 rep max thruster from the floor Then Weighted Planks. 3×1 minute hold, rest 2 min between sets. Then 12 min AMRAP – 20 swings (2/1.5) – 15 GHD –
10 min AMRAP
Up to 30 min What are you training for and how should you fuel to meet that goal. Come in ready to discuss and ask questions. Then 10 min EMOM AMAP per min RX
Death of Burpees
Death by Burpees
10 min AMRAP
10 min AMRAP 15 box jumps (24/20) 200 M run
15 min AMRAP
Wednesday 15 min AMRAP 50 double unders 40 sit-ups 30 squats 20 push-ups 10 strict Pulllups
3 Lifts
Take the hour to work up two or three lifts