Warm up:
2RDs at easy pace
10 Light DB up right rows to press
30 D/U
5 Pull Ups
30 Min to complete
4×10 Bicep Curl
4×15 Banded Tricep Pull Down
3 sets of 21’s
4×10 strict Dips
4×10 DB Bench Press
6 Min AMRAP
10 DB Snatch 50/35
10 Jumping Squats
30 D/U
Bring a deck of cards!!! “Deck of Cards” [40 Minute Time Cap] Spades: Goblet Squats (24/16kg) Diamonds: AbMat Situps 35/25 Clubs: Kettlebell Swings (24/16kg) Hearts: Weighted step ups 35/25 Aces: 200m Run with Prowler
Strength/Skill – Box Squat 5-5-5-3-3-1 7 min AMRAP 10 Medi-Ball Cleans 10 Ring Push-ups/Deficit/Hand Release Rest 3 Mins 7 min AMRAP 5 Push Jerks 185/135 20 D.U.”s
Strength:Every :20 for 5 min 2 Power Clean @ 60% 1 RM Power Clean rest 3 min 12 Min EMOM Even- 15 T2B Odd- 15 Hollow Rocks With a partner complete “Brian” 5 RFT 5 Rope Climbs 25 Back Squats 185/135 *15 Min Cap*
Strength – Thrusters 5×5 W.O.D. – 5 R.F.T. 16 D.B. Split Landings 21 Hollow Rocks 26 Medicine Ball Cleans
Strength/Skill – Man Makers We recently purchased a 1000lbs of new dumbells to add to our equipment collection. They are hex dumbbells. THEY ARE NOT MADE OF RUBBER, therefore please DO NOT drop or slam them to the ground at the end of your set. Thank you. 3 Rounds of: 7 Man Makers 20 Knees…
TODAY IS FGB 6!!! Warm-up: 3RFT – 25 Double Unders 200m – Run FIGHT GONE BAD Wall Balls 20/14 S.D.H.P. 75/55 Box Jump 20/18 Push Press 75/55 Row (Calories)