FGB 300
WALL BALL 20/16
SDHP 75/55
BOX JUMPS 24/18
PUSH PRESS 75/55
DBL UNDERS 40,30,20
OR
SINGLES 120,90,60
30,20,10
FOR TIME
AUGUST 28, 2010
A• WALBALL 2 FOR 1
10• 9• 8• 7• 6• 5• 4• 3• 2• 1
B• INVERTED BURPEES WITH HSPU
10• 9• 8• 7• 6• 5• 4• 3• 2• 1
THEN:
A• BOX JUMPS 32/24
10• 9• 8• 7• 6• 5• 4• 3• 2• 1
B• SQUAT HOLD
THEN:
A• CLEAN/PRESS 95/65
1• 2• 3• 4• 5• 6• 7• 8• 9•10
B• BALL SLAMS 25/15
1• 2• 3• 4• 5• 6• 7• 8• 9•10
FOR TIME
IN TEAMS OF 2
P1 WORKS ON MOVEMENT A
P2 WORKS ON MOVEMENT B
THEN SWITCH MOVEMENTS
ONLY ONE PERSON WORKING AT A TIME
10• 9• 8• 7• 6• 5• 4• 3• 2• 1
B• INVERTED BURPEES WITH HSPU
10• 9• 8• 7• 6• 5• 4• 3• 2• 1
THEN:
A• BOX JUMPS 32/24
10• 9• 8• 7• 6• 5• 4• 3• 2• 1
B• SQUAT HOLD
THEN:
A• CLEAN/PRESS 95/65
1• 2• 3• 4• 5• 6• 7• 8• 9•10
B• BALL SLAMS 25/15
1• 2• 3• 4• 5• 6• 7• 8• 9•10
FOR TIME
IN TEAMS OF 2
P1 WORKS ON MOVEMENT A
P2 WORKS ON MOVEMENT B
THEN SWITCH MOVEMENTS
ONLY ONE PERSON WORKING AT A TIME
AUGUST 27, 2010
"HAZE MYSELF"
BOX JUMPS
RING PULL-UPS
BALL SLAMS
BACK EXT
2HAND KB PUSH-UPS
25,20,15,10,5
FOR TIME
BOX JUMPS
RING PULL-UPS
BALL SLAMS
BACK EXT
2HAND KB PUSH-UPS
25,20,15,10,5
FOR TIME
AUGUST 26, 2010
KB SWINGS 50/35
20•18•16•14•12•10•8•6•4•2
1 ROUND OF CINDY BETWEEN SETS
"CINDY"
5 PULL UPS
10 SIT UPS
15 SQUAT
12MIN MAX
2MIN RECOVERY
25M OH LUNGES 45/25 PLATE
25M BURPEE BROAD JUMPS
25M BEAR CRAWL
AMRAP IN 6MIN
20•18•16•14•12•10•8•6•4•2
1 ROUND OF CINDY BETWEEN SETS
"CINDY"
5 PULL UPS
10 SIT UPS
15 SQUAT
12MIN MAX
2MIN RECOVERY
25M OH LUNGES 45/25 PLATE
25M BURPEE BROAD JUMPS
25M BEAR CRAWL
AMRAP IN 6MIN
AUGUST 25, 2010
"FUDGE PACKET"
C2B OR CLAPPING PULL UPS
SQUAT CLEAN 135/95
HSPU
13• 10• 7
THEN
2 MILE RUN
FOR TIME
C2B OR CLAPPING PULL UPS
SQUAT CLEAN 135/95
HSPU
13• 10• 7
THEN
2 MILE RUN
FOR TIME
AUGUST 24, 2010
"3 STEPS TO DEATH"
STEP 1:
10 CLEANS 95/65
10 PUSH PRESS 95/65
10 FRONT SQUATS 95/65
10 CLEAN JERK 95/65
50M BEAR CRAWL
STEP 2:
15 THRUSTERS 95/65
15 WALL BALL
15 BOX JUMPS
15 SDHP 95/65
50M BEAR CRAWL
STEP 3:
25 PULL-UPS
25 PUSH-UPS
25 SQUATS
200FT OH WALK 45/25
200FT TIRE FLIP
FOR TIME
STEP 1:
10 CLEANS 95/65
10 PUSH PRESS 95/65
10 FRONT SQUATS 95/65
10 CLEAN JERK 95/65
50M BEAR CRAWL
STEP 2:
15 THRUSTERS 95/65
15 WALL BALL
15 BOX JUMPS
15 SDHP 95/65
50M BEAR CRAWL
STEP 3:
25 PULL-UPS
25 PUSH-UPS
25 SQUATS
200FT OH WALK 45/25
200FT TIRE FLIP
FOR TIME
AUGUST 23, 2010
"WORSE THAN FAY"
STATION 1:
5 DEADLIFTS 225/155
5 CLAPPING PUSH-UPS
STATION 2:
5 SQUAT CLEAN 135/95
5 RING DIPS
STATION 3:
5 SDHP 135/95
5 DBL UNDERS (15 SINGLES)
STATION 4:
5 KB SWINGS
5 BURPEE BOX JUMPS
STATION 5:
5 THRUSTERS 95/65
5 PULL-UPS
MAX ROUNDS IN 5 MIN. AT EACH STATION
1 MIN. RECOVERY BETWEEN STATIONS
POST TOTAL ROUNDS PERFORMED FOR SCORE
STATION 1:
5 DEADLIFTS 225/155
5 CLAPPING PUSH-UPS
STATION 2:
5 SQUAT CLEAN 135/95
5 RING DIPS
STATION 3:
5 SDHP 135/95
5 DBL UNDERS (15 SINGLES)
STATION 4:
5 KB SWINGS
5 BURPEE BOX JUMPS
STATION 5:
5 THRUSTERS 95/65
5 PULL-UPS
MAX ROUNDS IN 5 MIN. AT EACH STATION
1 MIN. RECOVERY BETWEEN STATIONS
POST TOTAL ROUNDS PERFORMED FOR SCORE
AUGUST 21, 2010
“The Filthy Fifty”
50 Box Jumps , 24"
50 Jumping Pull-Ups
50 Kb Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees To Elbows
50 Push Press, 45 Lbs
50 Back Extensions
50 Wall Ball Shots, 20lb Ball
50 Burpees
50 Double Under
For Time
50 Box Jumps , 24"
50 Jumping Pull-Ups
50 Kb Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees To Elbows
50 Push Press, 45 Lbs
50 Back Extensions
50 Wall Ball Shots, 20lb Ball
50 Burpees
50 Double Under
For Time
AUGUST 20, 2010
"PICK YOUR POISON"
PICK 3 OR 5 MOVEMENTS
AMRAP IN 1MIN EACH MOVEMENT
FOR 15MIN
2MIN RECOVERY
THEN:
20SEC WORK AMRAP
10SEC RECOVER EACH MOVEMENT
FOR 8MIN (16 ROUNDS)
AUGUST 19, 2010
"JUNGLE RUN"
800M RUN
21 SIT-UPS
21 SQUATS
21 BUS DRIVERS
400M RUN
15 SIT-UPS
15 SQUATS
15 BUS DRIVERS
200M RUN
9 SIT-UPS
9 SQUATS
9 BUS DRIVERS
200M RUN
9 SIT-UPS
9 SQUATS
9 BUS DRIVERS
200M RUN
15 SIT-UPS
15 SQUATS
15 BUS DRIVERS
400M RUN
21 SIT-UPS
21 SQUATS
21 BUS DRIVERS
800M RUN
FOR TIME
800M RUN
21 SIT-UPS
21 SQUATS
21 BUS DRIVERS
400M RUN
15 SIT-UPS
15 SQUATS
15 BUS DRIVERS
200M RUN
9 SIT-UPS
9 SQUATS
9 BUS DRIVERS
200M RUN
9 SIT-UPS
9 SQUATS
9 BUS DRIVERS
200M RUN
15 SIT-UPS
15 SQUATS
15 BUS DRIVERS
400M RUN
21 SIT-UPS
21 SQUATS
21 BUS DRIVERS
800M RUN
FOR TIME
AUGUST 18, 2010
"MALO"
BOX JUMPS 30"/24"
50M SPRINT
1 MUSCLE UP
KTE
50M SPRINT
1 TO 10 THEN 10 TO 1
FOR TIME
LOOKS LIKE THIS
1BOX,SPRINT,1MU,1KTE,SPRINT
2BOX,SPRINT,1MU,2KTE,SPRINT
3BOX,SPRINT,1MU,3KTE,SPRINT
4BOX,SPRINT,1MU,4KTE,SPRINT
CHALLENGE OF THE WEEK
"DEATH SENTENCE"
THRUSTERS 155/105
MUSCLE-UPS
8,6,4,2
RECOVER 3MINS
SDLHP 135/95
RING DIPS
15,12,9,6,3
RECOVER 3MINS
800M RUN (1000M ROW)
100 DBL UNDERS
1 G2OH 225-185/135-95
600M RUN (750M ROW)
75 DBL UNDERS
1 G2OH 225-185/135-95
400M RUN (500M ROW)
50 DBL UNDERS
1 G2OH 225-185/135-95
BOX JUMPS 30"/24"
50M SPRINT
1 MUSCLE UP
KTE
50M SPRINT
1 TO 10 THEN 10 TO 1
FOR TIME
LOOKS LIKE THIS
1BOX,SPRINT,1MU,1KTE,SPRINT
2BOX,SPRINT,1MU,2KTE,SPRINT
3BOX,SPRINT,1MU,3KTE,SPRINT
4BOX,SPRINT,1MU,4KTE,SPRINT
CHALLENGE OF THE WEEK
"DEATH SENTENCE"
THRUSTERS 155/105
MUSCLE-UPS
8,6,4,2
RECOVER 3MINS
SDLHP 135/95
RING DIPS
15,12,9,6,3
RECOVER 3MINS
800M RUN (1000M ROW)
100 DBL UNDERS
1 G2OH 225-185/135-95
600M RUN (750M ROW)
75 DBL UNDERS
1 G2OH 225-185/135-95
400M RUN (500M ROW)
50 DBL UNDERS
1 G2OH 225-185/135-95
AUGUST 17, 2010
"6 PACK OR 12 PACK"
GROUP 1
12 BAND SPRINTS
MAX PUSH-UPS
GROUP 2
12 WALL BALL
MAX BALL SLAMS
GROUP 3
12 BOX JUMPS
MAX SPEED TAPS
GROUP 4
12 KB SWINGS
MAX PULL-UPS
GROUP 5
12 SIT-UPS
MAX FLUTTER KICKS
6 MIN EACH GROUP
2 ATHLETE'S PER GROUP
P1 - 12REPS P2 - MAX REPS
THEN SWITCH FOR 6MIN
THEN SWITCH GROUPS
GROUP 1
12 BAND SPRINTS
MAX PUSH-UPS
GROUP 2
12 WALL BALL
MAX BALL SLAMS
GROUP 3
12 BOX JUMPS
MAX SPEED TAPS
GROUP 4
12 KB SWINGS
MAX PULL-UPS
GROUP 5
12 SIT-UPS
MAX FLUTTER KICKS
6 MIN EACH GROUP
2 ATHLETE'S PER GROUP
P1 - 12REPS P2 - MAX REPS
THEN SWITCH FOR 6MIN
THEN SWITCH GROUPS
AUGUST 14, 2010
"50 WILD"
50M SPRINT
20 KB SWING 70/50 OR 2 ROPE CLIMBS
50M BACKWARDS SPRINT
20 PUSH-UPS
50 WALKING LUNGES WITH KB OH 50/35
20 BOX JUMPS 36/32
50M BACKWARDS SPRINT
20 SIT-UPS
50M SPRINT
20 ATHLETE CHOICE
AMRAP IN 28MIN
50M SPRINT
20 KB SWING 70/50 OR 2 ROPE CLIMBS
50M BACKWARDS SPRINT
20 PUSH-UPS
50 WALKING LUNGES WITH KB OH 50/35
20 BOX JUMPS 36/32
50M BACKWARDS SPRINT
20 SIT-UPS
50M SPRINT
20 ATHLETE CHOICE
AMRAP IN 28MIN
AUGUST 13, 2010
3 HSPU
5 PULLUPS
7 KNEES 2 WRIST
9 ROUNDS
THEN:
3 SDHP 95/65
5 BOX JUMPS 32/24
7 GHD SIT-UPS
9 ROUNDS
FOR TIME
AUGUST 12 ,2010
"I WANT 10"
10 KB SNATCH (L)
10 KB SNATCH (R)
10 KB BOX SQUATS
10 KB CLEAN/PRESS (L)
10 KB CLEAN/PRESS (R)
10 RFT @ 35/25
OR
AMRAP IN 30MIN @ 50/35
10 KB SNATCH (L)
10 KB SNATCH (R)
10 KB BOX SQUATS
10 KB CLEAN/PRESS (L)
10 KB CLEAN/PRESS (R)
10 RFT @ 35/25
OR
AMRAP IN 30MIN @ 50/35
AUGUST 10 2010
"FIVE"
5 RNDS OF:
5 RACK CLEANS 135LBS/95LBS OR 65LBS
10 KBS 50LBS/35LBS
20 PULLUPS
15 CLAPPING PUSHUPS
50 DBL UNDERS
5 RNDS OF:
5 RACK CLEANS 135LBS/95LBS OR 65LBS
10 KBS 50LBS/35LBS
20 PULLUPS
15 CLAPPING PUSHUPS
50 DBL UNDERS
AUGUST 7, 2010
"THE BULL OF ALL SHITS"
800M OH WALK 135/95
IF YOU LOSE YOUR FORM OR PUT THE BAR DOWN
THE PENILTY IS
2 CLEANS
1 THRUSTER
RUN BACK TO THE STARTING LINE
2 ROUNDS OR 26MIN MAX
IN TEAMS OF 2 ONLY 1 PERSON WORKING AT A TIME
1 ROUND IF YOU DONT HAVE A PARTNER.
800M OH WALK 135/95
IF YOU LOSE YOUR FORM OR PUT THE BAR DOWN
THE PENILTY IS
2 CLEANS
1 THRUSTER
RUN BACK TO THE STARTING LINE
2 ROUNDS OR 26MIN MAX
IN TEAMS OF 2 ONLY 1 PERSON WORKING AT A TIME
1 ROUND IF YOU DONT HAVE A PARTNER.
AUGUST 6 2010
"TERRIBLE"
5 KB SWINGS
2 BURPEES
EMOM
1MIN RECOVERY
THEN:
5 SITUPS
2 BOX JUMPS
EMOM
*EVERY MIN ADD THE GIVEN REP COUNT UNTIL YOU REACH A REP COUNT THAT YOU CAN NOT FINISH IN THE MIN.
EX:
1ST MIN 5 KBS
2ND MIN 2 BUPREES
3RD MIN 10 KBS
4TH MIN 4 BURPEES
5TH MIN 15 KBS
6TH MIN 6 BURPEES
ETC..
5 KB SWINGS
2 BURPEES
EMOM
1MIN RECOVERY
THEN:
5 SITUPS
2 BOX JUMPS
EMOM
*EVERY MIN ADD THE GIVEN REP COUNT UNTIL YOU REACH A REP COUNT THAT YOU CAN NOT FINISH IN THE MIN.
EX:
1ST MIN 5 KBS
2ND MIN 2 BUPREES
3RD MIN 10 KBS
4TH MIN 4 BURPEES
5TH MIN 15 KBS
6TH MIN 6 BURPEES
ETC..
AUGUST 5 2010
"DEATH METER"
800 METER RUN
THEN:
2 RNDS OF
10 TOES 2 BAR
25 BUS DRIVERS
40 CRUNCHS
THEN:
800 METER RUN
THEN:
2 RNDS OF
15 SUSPENSION CURLS
30 DB CURLS
45 HAMMER CURLS
THEN:
400 METER
THEN:
2 RNDS OF
20 AIR SQUATS
35 TUCK JUMPS
50 DBL UNDERS
THEN:
400 METER RUN
THEN:
HOLD PLANK 3 SIDE 30 SEC EACH
800 METER RUN
800 METER RUN
THEN:
2 RNDS OF
10 TOES 2 BAR
25 BUS DRIVERS
40 CRUNCHS
THEN:
800 METER RUN
THEN:
2 RNDS OF
15 SUSPENSION CURLS
30 DB CURLS
45 HAMMER CURLS
THEN:
400 METER
THEN:
2 RNDS OF
20 AIR SQUATS
35 TUCK JUMPS
50 DBL UNDERS
THEN:
400 METER RUN
THEN:
HOLD PLANK 3 SIDE 30 SEC EACH
800 METER RUN
AUGUST 4 2010
"TRY TO FINISH"
OH PRESS 80% of of 1RM 5-10
KB SWING An PRESS
HANSTAND PUSHUP
MUSCLE UPS
RT ARM KB SNATCH
Lft ARM KB SNATCH
50 METER SPRINT
10 8 6 4 6 8 10
45 min max
*Because of the heavier weight on OH press stay btwn 5 an 10 reps. If you are able to keep up with rep count do so, if not go no lower than 5 reps.50 meter sprint after each rnd.
OH PRESS 80% of of 1RM 5-10
KB SWING An PRESS
HANSTAND PUSHUP
MUSCLE UPS
RT ARM KB SNATCH
Lft ARM KB SNATCH
50 METER SPRINT
10 8 6 4 6 8 10
45 min max
*Because of the heavier weight on OH press stay btwn 5 an 10 reps. If you are able to keep up with rep count do so, if not go no lower than 5 reps.50 meter sprint after each rnd.
AUGUST 3, 2010
"THATS NOT HOW IT WENT"
50 dbl unders
Then:
20 chest to bar pullups
20 wall ball shots
3rds
Then:
50 dbl unders
50 dbl unders
Then:
20 chest to bar pullups
20 wall ball shots
3rds
Then:
50 dbl unders
AUGUST 2, 2010
"FGB WITH A TWIST"
Burpee box jumps
Thrusters
Lateral Ball Slams
OH Rotations
3 Rnds 1 min each
1 min rest after each rnd
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