FUNCTIONAL FITNESS SYSTEMS MENU

Mateship

In teams of 2

5 Rounds For reps

1 Person performs max rep squat
1 Person performs max rep pull-ups

Both players start at the same time alternateing each time they hit fatigue
Record the lowest number of reps from both exercises the winner has the highest score.


SERT

3 Rounds For Time

400m Run
10 OHS 40kg
3 Rope Climb or 15 Towel Pullups



FUCK TERRORISTS

1 Rounds For Time

400m run
21 Pull-ups
21 Power Cleans 60kg
400m
15 Deadlift 100kg
15 HSPU
400m run
9 Dips
9 Thruster 60kg

Body Armour

For time 21-15-9 of

Body Weight Bench Press
Calorie Row

Pepper Spray

4 Rounds for time with a kettlebell (16-32kg)

10 Flip Swing
10 Snatch Alternate hands
10 Goblet Squats
10 Clean & Jerk Alternate hands
10 Tactical Lunge

Clearence Diver

For Time

200m Swim
21 Squats
21 Pushups
21 Snatches L/R 24kg
300m Swim
15 Squats
15 Pushups
15 Snatches L/R 24kg
400m Swim
9 Squats
9 Pushups
9 Snatches L/R 24kg

Yamato Damashi "where you give everything you’ve got until the very end"

1 min each exercise with a 2 min rest between rounds

24kg Kettlebell
Flip Swing
Snatch Left
SDHP
Snatch Right
Tactical Lunge

Body Weight
Squats
Pushup
Situps
Pull-ups
Box Jumps

40kg Barbell
Power Clean
Jerk
Thruster
Split Snatch
High Pulls

Welcome To The Regiment

For Time

1 km run
15 Dips
15 Wallball
15 Deadlift Bodyweight
800m run
12 Dips
12 Wallball
12 Deadlift Bodyweight
400m run
9 Dips
9 Wallball
9 Deadlift Bodyweight

Tabata What ?

400m Run
20kg Tabata Squats
60kg Tabata Push Press
400m Run

Gun Shot Victim

1 Km Wallball Run with 25kg sled

Grapplers Mile

4 x 400m Jog/Walk Carrying 35kg Sandbag

Every lap perform
10 Full Cleans & Jerks

6 Demon Bag

6 Rounds For Time

6 Deadlifts 100kg
6 Ring Dips
6 Sandbag C&J

Pitchers Punishment

3 Rounds For Time

10 OHS 40kg
10 Muscle Snatches 40kg
15 Pullups
20 Sledgehammer Hits

Me So Strong

For Time

50 HSPU

Protruding Abdominal Wound

21-15-9

Knees To Elbow
Russian Getups 2x16kg
Renegade Rows 2x16kg

Hit With A Phat Stick

1km Run
15 Pullups
15 Wallball
800m Run
12 Pullups
12 Wallball
400m Run
9 Pullups
9 Wallball
200m Run

I’m Suing You

3 Rounds For Time

50 Jumping Pullups
25m Handstand Walk
10 Kettlebell Split Snatches 2x16

Acid For Blood

3 Rounds For Time Like a Complex

1 Deadlift
1 Romanian Deadlift
1 Power Clean
1 Front Squat
1 Press
1 Back Squat
1 Overhead Squat

Use a weight that is 90% 1RM of your weakest lift

Fight Gone Bad FFS Style

1min each exercise with a 2min break for 3-5 rounds

Snatch 16kg
Wallball 10kg
Sumo Deadlift Highpull 32kg
Box Jump
Push Press 25kg

Sandbag To Heaven

For Time

30 Sandbag Clean & Jerk 35kg

31 RQR

3 Rounds For Time

400m Run
20 Pushups
20 Squats
20 Situps
20 Box Jumps.

Perform in patrolling order

You Push, I’ll Pull

In Teams of Two Perform 5 Rounds For Time

Max Pushups
Max Pullups

One starts on pushups other starts on pull-ups.

Dead Before You Hit The Ground

Max Rounds In 20 Min

100m Run
10 Bodyweight Deadlift
10 Jerks 60kg

I See Dead People

800m-21-400m-15-200m-9

Pullups
40kg Thrusters

Salty Discharge

For Time

50 Flip Swings 32kg

I Breath Fire

For Time

100 Jumping Pullups
10 Bodyweight Deadlift
400m Run

Lord Of The Rings

3 Rounds For Time

10 Muscle Ups
400m Run
10 Hanging Leg Raises

Get A Grip

5 Rounds For Time

10 Towel Pullups
10 100kg Deadlifts

Look at My Snatch

For Time (scale weight to level 20kg-60kg)

10 Muscle Snatch
10 Hang Snatch
10 Full Snatch

Internal Bleeding

3 Rounds For Time

100m Wheelbarrow Run
30 Wallball

Load the wheelbarrow with 2 medicine balls

Parole Violation

Tabata Interval for 14 Rounds (7 each exercise)

Clean & Jerk ¾ Body Weight
Sprint

Sprint as far as you can in 20sec turn around and go back next interval

Pub Crawl

3 Rounds For Time

21 Keg Zercher Squats
15 Keg Throws
9 Keg Snatch

The KGB

For Time

50 Swings
50 Snatches
50 Deadlift High Pulls
50 Double Jerks

Femoral Hemorrhage

Tabata Interval

Rock Up Pistols

Old School Fight

4 Rounds For Time

25 Tyre Flip
50 Sledgehammer Hits
10 Zercher Squats

Pride

Tabata Intervals

10 Power Cleans ¾ Body Weight
5 Thai Kicks
5 Ground & Pound

Mad Max

For Time

500m Car Pull
500m Car Push

Collapse Lung

3 Rounds

400m Run
10 Thruster 40kg

Liver Cleanse

3 Rounds For Time

50 Step Overhead Walk 2x24
50 Step Farmers Walk 2x32
50 Step Rack Walk 2x24