BFL Triple Threat
AMRAP in 20 minutes
3 Clean & Press (44kg)
3 Squats (44kg)
4 Farmers Walk (44kg)
BFL BodyWeight
AMRAP in 20 minutes
10 Pushups
10 Curls (17kg)
10 Lunges
BFL BodyWeight 2
AMRAP in 20 minutes
8 Dips
2 Pull Ups
10 Lunges
BFL C&P EMOM
EMOM for 7 minutes
10 Clean & Press (28kg)
BFL BodyWeight 3
AMRAP in 20 minutes
10 Pushups
10 Inverted Rows
10 Lunges
Grace
For Time
30 Clean & Jerks (61kg)
EMOM Squats
EMOM for 10 minutes
15 BW Squats
OZ
For Time
100 Squat Clean Thrusters (40kg/ 20kg)
Advanced DB Squat for Reps
AMRAP in 1 set
100 Squats (100lb/ 45kg)
Beginners DB Squat for Reps
AMRAP in 1 set
50 Squats (50lb/ 25kg)
AMRAP Clean & Press
AMRAP in 1 set
Clean & Press (100lb/ 45kg)
EMOM Clean & Press
EMOM for 10 minutes
5 Clean & Press (100lb/ 45kg)
EMOM Squat
EMOM for 5 minutes
8 Squat (50lb/ 25kg)
EMOM Squat 2
EMOM for 10 minutes
5 Squat (100lb/ 45kg)
Farmers AMRAP
AMRAP in 1 set
Farmers Walk (135lb/ 60kg)
EMOM Farmers
EMOM for 5 minutes
5 Farmers Walk (135lb/ 60kg)
Push Ups AMRAP
AMRAP in 1 set
Push Ups
AMRAP Clean & Press 2
AMRAP in 1 set
Clean & Press (135lb/ 60kg)
AMRAP Push Ups Circuit
AMRAP 5 minutes
10 Decline Push Ups
AMRAP Inverted Rows
AMRAP in 1 set
Inverted Rows
AMRAP Inverted Rows Circuit
EMOM for 5 minutes
5 Inverted Rows
Total Reps Static Lunges
Total Reps in 5 minutes
Static Lunges
AMRAP Static Lunges
AMRAP in 1 set
Static Lunges
AMRAP Squats
AMRAP in 1 set
Squats (100lb/ 45kg)
BFL Triple Threat 10
AMRAP in 20 minutes
3 Clean & Press (44kg)
3 Squats (44kg)
4 Farmers Walk (44kg)
AMRAP Deadlift
AMRAP in 1 set
Deadlift (135lb/ 60kg)
AMRAP Deadlift in 5 minutes
AMRAP in 5 minutes
Deadlift (135lb/ 60kg)
AMRAP Bent Row
AMRAP in 1 set
Bent Row (135lb/ 60kg)
AMRAP Bent Row in 5 minutes
AMRAP in 5 minutes
Bent Row (135lb/ 60kg)
AMRAP Overhead Press
AMRAP in 1 set
Overhead Press (135lb/ 60kg)
AMRAP Overhead Press in 5 minutes
AMRAP in 5 minutes
Overhead Press (135lb/ 60kg)
AMRAP Curls
AMRAP in 1 set
Curls (35lb/ 17kg)
AMRAP Curls in 5 minutes
AMRAP in 5 minutes
Curls (35lb/ 17kg)
AMRAP Squats in 5 minutes
AMRAP in 5 minutes
Squats (100lb/ 45kg)
AMRAP Cleans
AMRAP in 1 set
Cleans (135lb/ 60kg)
AMRAP Cleans in 5 minutes
AMRAP in 5 minutes
Cleans (135lb/ 60kg)
AMRAP Shoulder Carry
AMRAP in 1 set
Shoulder Carry (135lb/ 60kg)
AMRAP Shoulder Carry in 5 minutes
AMRAP in 5 minutes
Shoulder Carry (135lb/ 60kg)
Sprinting/ Running
AMRAP Dips
AMRAP in 1 set
Dips
AMRAP Dips in 5 minutes
AMRAP in 5 minutes
Dips
AMRAP Clean & Press in 5 minutes
AMRAP in 5 minutes
Clean & Press (100lb/ 45kg)
AMRAP Squats in 5 minutes 2
AMRAP in 5 minutes
Squats (50lb/ 25kg)
AMRAP Farmers in 5 minutes
AMRAP in 5 minutes
Farmers Walk (135lb/ 60kg)
AMRAP Push Ups in 5 minutes
AMRAP in 5 minutes
Push Ups
AMRAP Inverted Rows in 5 minutes
AMRAP in 5 minutes
Inverted Rows