Amos and Blake's Workout:

Three 6 minute rounds for reps:

1 minute Wall Ball

1 Minute Turkish GU

1/4 mi run/row

*Each round is 6 minutes.  The remaining time after the run/row is rest time.*

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Amos and Blake's Workout:

For time:

10-1 power cleans

1-10 handstand push ups

Do 10 power cleans and 1 hspu, then 9 and 2, 8 and 3, etc...

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Amos and Blake's Workout:

Fight gone really bad...

2 rounds total

1 minute max reps/exercise

1 minute rest between rounds

DU's

KB Swing

Power Snatch

K to E's

Muscle-ups

Wall Ball

Box Jump

Sledge hammer swing

Farmers Walk for steps

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Amos and Blake's Workout:

Tabata Blitz:

Pull ups

push ups

sit ups

squats

Change it up, count total reps for each exercise!

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Amos and Blake's Workout:

3 Rounds for Time:

75 Squats

25 Ring Push-ups

25 Pull-ups

Tim - 13:50

Greg - 13:40

Chad - 19:55

Megan - 21:17

Josh - 19:10

Dr J - 19:48

Lydia - 20:01

Gugg - 12:01

Viv - 21:26

Ivan - 14:28

Anne - 18:37

Lisa - 17:08

Scott - 21:37

Yuri - 14:01

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Amos and Blake's Workout:

5 rounds for max reps:

Thruster (95lb/65lb)

Pull-ups

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Amos and Blake's Workout:

Tabata Row

rest 1 min.

Tabata Squat

rest 1 min.

Tabata Pull-ups

rest 1 min.

Tabata Push-ups

rest 1 min.

Tabata Sit-ups

Doug - 6,19,6,8,10=49

Megan - 4,12,3,4,6=29

Viv - 10,4,14,7,10=41

Lydia - 10,10,4,12,7=43

Chad - 6,18,3,5,10=42

Josh - 3,12,10,5,15=45

Dr J - 12,5,6,11,5=39

Scott - 13,5,7,9,6=40

Lisa - 10,4,14,7,9=44

Anne - 9,10,5,11,6=41

Gugg - 7,15,15,6,15=58

Yuri - 7,15,7,10,12=51

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Amos and Blake's Workout:

For time:

15 thrusters

15 SDHP

15 Push Jerk

15 OHS

15 front squat

5 burpees on the minute every minute

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Amos and Blake's Workout:

5 rounds for time:

10 pull ups

OHL (45lbs)

10 burpees

Check out the picture of our FFC winners and runners-up!  Thanks for all the hard work!

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Amos and Blake's Workout:

21-15-9 reps of:

115lb Front Squat

115lb Push Press

Ring Dips

MIke - 20:59

Britt - (65) 15:50

Laura - (65) 14:15

Megan - (45) 12:15

Gretchen - (35) 14:15

Eric - (95) 14:35

Dr J - (65) 11:37

Scott - (95) 14:24

Lisa - (55) 10:37

Andy -  12:45

Doug - 11:57

B - 10:58

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Amos and Blake's Workout:

Spartan 300 Challenge week 3 workout:

3 rounds for time:

8 pull ups

15 deadlifts

15 push ups

15 box jumps

15 floor wipers

15 one arm clean and press

7 pull ups

Andy - 21:34

Brad - 16:53

Dan - 18:48

Chad - 19:00

Ivan - 16:58

Eric - 22:48

Ty - 17:44

Mike - 20:00

Gugg - 15:56

Blake - 18:03

Keith - 16:46

Yuri - 20:16

Laura - 18:07

Viv - 18:20

Doug - 17:50

Megan - 18:40

Scott - 22:00

Lisa - 23:30

Anne - 19:30

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Amos and Blake's Workout:

7 rounds for time:

7 power cleans

7ring dips

7 pull ups

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Amos and Blake's Workout:

3 Rounds For Time

15 Thrusters

15 Ball Slam

15 Burpees

15 DU's

Chad - 15:30

Tori - 12:42

Brandy - 12:39

Tina -15:52

Eric - 19:35

Yuri - 10:35

Gugg - 11:07

Anne - 16:29

Lisa - 13:55

Scott - 10:52

Megan - 13:39

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Amos and Blake's Workout:

Front squat

2,2,2,2,2,2,2,2,2,2

Rest 60 seconds between sets

Chad-185

Gugg-175

Homa-75

Anne-65

ATTENTION FFC COMPETITORS!!!!

FFC winners will be announced on Friday!!!!!

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Amos and Blake's Workout:

3 Rounds For Time

500m Row

30 WB 

30 Box Jump

Chad - 22:37

Tori - 18:16

Amber - 17:20

Viv - 17:50

Homa - 18:55

Brandy - 20:50

Tina - 20:00

Lydia - 19:50

Dr J - 19:43

Gugg - 18:10

Scott - 23:30

Lisa - 20:50

Anne - 19:37

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Amos and Blake's Workout:

For Time

21-15-9 reps of:

K to E

KB Swing

95lb Deadlift

Burpees

Box Jump

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Amos and Blake's Workout:

For time:

95lb Thruster - 10----->1reps

Ring Dips - 1----->10reps

Tori - 10:45

Chad - 12:19

Megan - 8:45

Greg - 10:50

Gugg - 15:22

Yuri - 17:28

Dr J - 12:58

SPARTAN 300 (Sub Pull-ups for Ring dips)

Scott - 11:42

Lisa - 12:07

Anne - 11:25

Andy - 13:18

Ty - 7:58

Brad - 11:22

Mike - 19:28

Dan - 13:54

Chad - 15:24

Paul - 23:37

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