Category: Video and Media

Back Squat 8RM

Log your best Back Squat 8 rep max lift.

Only log the heaviest 8 rep, do not include sets prior to it.

21-15-9: Back Squats, Burpees and Deadlifts

21-15-9 reps, for time of:
Back Squat, 115/75 lbs
Burpee
Deadlift, 115/75 lbs

Shoulder Press 3-3-3

Shoulder Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

FGB Style: Row (cal), Push Press, Box Jumps, and Pull-ups

3 rounds, 1 min per station, of:
Row (calories)
Push Press, 75/55 lbs
Box Jump, 24/20 in
Pull-up
Rest 1 min

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.

Deadlift 2RM

Log your best Deadlift 2 rep max lift.

Only log the heaviest 2 rep, do not include sets prior to it.

Opt. 1: 4x 3 mins RemReps: Deadlifts, Bar Muscle-ups, and ME Row Cal

4 rounds, 3 mins each, for max reps of:
10 Deadlifts, 225/155 lbs
5 Bar Muscle-ups
max reps in remaining time Row Calories
Rest 3 mins

Opt. 2: 4x 3 mins RemReps: Deadlifts, C2B Pull-ups, and ME Row Cal

4 rounds, 3 mins each, for max reps of:
10 Deadlifts, 225/155 lbs
10 Chest-to-bar Pull-ups
max reps in remaining time Row Calories
Rest 3 mins

Shoulder Press 5-5-5

Shoulder Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 18 mins: Run, DB Push Press and Row

Every 1 min for 18 mins, alternating between:
Run, 100 m
8 Dumbbell Push Press, pick load
Row, 150 m

Alt EMOM 10 mins: Toes-to-bars and Handstand Walk Practice

Every 1 min for 10 mins, alternating between:
10/10 Toes-to-bars
Handstand Walk Practice

10 RFT: Power Clean & Jerks and Lateral Burpee Over Bar

10 rounds for time of:
3 Power Clean & Jerks, 135/95 lbs
3 Lateral Burpee Over Bars

Lifting: Shoulder Press, Push Press and Push Jerks

Shoulder Press 3-3-3, using heaviest weight per set
Push Press 2-2-2, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set

Chipper: Runs, Shoulder Press, Push Press and Push Jerk

For time:
Run, 400 m
21 Shoulder Press, 95/65 lbs
Run, 400 m
21 Push Press, 95/65 lbs
Run, 400 m
21 Push Jerks, 95/65 lbs
Run, 400 m

Back Squat 3-3-ME

Back Squat 3-3-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 9 mins: Wall Walks and Wall Balls

Complete as many rounds as possible in 9 mins of:
2 Wall Walks
14 Wall Balls, 20/14 lbs

Checkout: 3 RFT: Hollow Rocks, Sit-ups and Toes-to-bars

3 rounds for time of:
20 Hollow Rocks
15 AbMat Sit-ups
10 Toes-to-bars

Snatch Balance 3-2-1-1-1

Snatch Balance 3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Double Unders, Wall Balls, and Alt DB Snatch

4 rounds for time of:
42 Double Unders
21 Wall Balls, 20/14 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs