Fridays Fit
30 box Jump over
20 ring rows or pull ups
10 over head squats or front squats
3 rounds
10 kettlebell swings
200 meter run
15 goblet squats
10 box jumps
2 rounds
25 dumbbell press
100 single unders
25 toes to bar
2 rounds
30 thrusters
20 toes to bar
3 rounds
30 burpees
12 dumbbell snatches
9 front squats
3 rounds
50 mountain climbers
10 burpees
20 air squats
* 15 min AMRAP
* 5 x pull-up
* 10 x push-up
* 15 x air
30 kettlebell swings
250 meter row 20 sit ups
15 12 9
Burpees
Thrusters
Amrap 18 min
10 power cleans
100 single unders
7 box jumps 12 min amrap
14 kettlebell swings
12 dead lifts
9 power cleans
6 push jerks
4 rounds
24 squats
25 push ups
26 lunges
3 rounds for time
30 dumbbell snatches
30 toes-to-bars
7 rounds for time of
10 burpees
20 sit-ups
50 burpee
500 meter row
100 push ups
500 meter row
150 lunges
500 meter row
200 squats
10 Front Squats, 20 toes to bar, 10 thrusters
Rest 1 MIN
10 Front Squats, 20 CTB pull ups
10 Thrusters
9 min amrap:3-6-9-12-15. Power Clean and Jerk. 20 DU
50 hang cleans
50 thrusters
50 push ups
50 push press
50 sit ups
3 sets of 8 front squat
3 sets of 8 strict press
12 min amrap 2-4-6-8-10. Front Squat. Burpee over barbell
For Time: 50 Shoulder to Overhead. 3,000 Meter Row. 100 Burpee Box Jumps
3 Rounds For Time: 10 Deadlifts. 20 Pull-ups. 50 Double Unders
100 hang clean and jerks dumbbell or bar
Amrap 14 minutes
10 burpees
10 jump squats
15 push ups
25 push ups
50 burpee
100 air squats
200 sit ups
100 air squats
25 push ups
50 burpee
For time 100 push ups
100 air squats
100 sit ups
4 round
20 push press
20 Russian twists
20 v ups
50 crunches
50 sit-ups
50 bycilcals
50 legs in n out
50 legs high up things
50 pelvis thrust
50 to taps
1 mile run then 3 rounds
20 goblet squats
12 alt dumbbells snatches
10 dumbbell deadlifts
10 burpees
3 rounds
8 cleans
100 single unders
3-6 pull ups
10 military press
10 bench press
5-15-5
Air squat
Burpee
Sit ups
20 min amrap
200m row
20 burpee
20 box jumps
40-30-20
Kettlebell swings
Wall balls
50 db shoulder to overhead
100 single arm db overhead squats
50 db dead lifts
4 rounds 10 back squats and 20 calorie on bike
50 air squats 50 push ups 50 calorie on the bike
30 air squats
50ft walking lunge
30 push ups
50ft walking lunge
30 kettle bell swings
40/30 calorie row
30 DB Thrusters
20 Burpee Box Jump Overs
200m Run
60 Wall Balls
400m run
40 Wall Balls
200m run
20 Wall Balls
Amrap 10
6 power snatch 9 ohs 12 box jump
50 wallball, 40 cal ski, 30 alt db snatches, 20 box jump over
4 rounds, 30 wallball
30 kbs
3 rounds 25/20 cal bike, 50 single db hang clean and jerks
4 rounds, 400m run, 10 power clean, 400m run, 10 shoulder to oh
15 min amrap, 40 double unders (sub 80 singles, 30 air squats, 20 alt db snatches
600m run, 75 sit ups, 600m run, 50 back squats 135/95, 600m run, 75 sit ups
100 cal row, 50 burpee box jump over
3 rounds
12 front squats, 15 push ups, 21 deadlift
3 rounds, 400m run, 8 power clean
30 TTB, 30 burpees, 60 cal row, 30 burpees, 30 TTB
2 rounds
25 cal bike, 25 deadlift, 25 hang power clean
25 TTB
30 back squats, 200m sprint, 30 burpees
3 rounds 400-meter run, 30 kettlebell swings 40 Russian twists