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  • Level 1

    • FIT FRIDAY/CHALLENGE
    • 5 MINUTE BLAST
    • PUSHUPS X10
    • MOUNTAIN CLIMBERS X10
    • LEG RAISES X10
    • MAX ROUNDS IN 5 MINUTES
    • FFR STRONG CIRCUIT
    • WALL SIT + MB HOLD
    • VALSLIDE CROSS BODY
    • MOUNTAIN CLIMBERS
    • KB SQUATS
    • BAND PRESS
    • 3 ROUNDS @45sec Ea Station
    • FINISHER
    • PARTNER PUSHUP LADDER
    • 10 REPS, LOWERING 1 REP EVERY ROUND UNTIL YOU REACH 1 REP
  • Level 2

    • A) 5 MINUTE BLAST
    • CLAPPING PUSHUP X5
    • STAR JUMP X10
    • HIGH KNEE X15EA
    • MAX ROUNDS 5 MINUTES
    • B) FFR STRONG CIRCUIT
    • 1. BAND CHOPS X10 EA
    • 2. VS PUSHUPS X10
    • 3. MB RUSSIAN SLAMS X15EA
    • 4. FROG JUMPS X15
    • 5. SLASHER X20 EA
    • MAX ROUNDS 20 MINUTES
    • (ENCOURAGE THEM TO TRACK ROUNDS SO THEY CAN BEAT IT NEXT TIME)
    • C) FINISHER
    • 4 TEAMS ON 4 CORNERS OF TURF. 1 DECK OF CARDS BROKEN UP INTO 4 PILES OF 12 CARDS AT CENTER OF TURF. A TEAMMATE WILL SPRINT AND GRAB A CARD, BRING IT BACK TO THE TEAM AND THEY WILL PERFORM THE EXERCISE AND REPS ON CARD. FIRST TEAM DONE WINS
    • CARDS                                            REPS
    • SPADES = SQUATS                       2-10 = 2-10 CLUBS = SITUPS                             J,Q,K,A = 15

      HEARTS = JUMPING JACKS     JOKER = 20 FULL BURPEES

      DIAMONDS = PUSHUPS

  • Level 3

    • A) VERTICAL JUMPS 4X5
    • B) FFR STRONG CIRCUIT
    • MB OH THROW X10 (918 POWER WALL)
    • KB SNATCH X10 EA (FIRST 5 YDS ON NORTH SIDE OF TURF)
    • KB OVERHEAD CARRY D&B (TURF)
    • TIRE FLIPS X5 (OUTSIDE TURF)
    • CHAIN LUNGES D&B (RALPH’S ALLEY)
    • 5 ROUNDS AS FAST AS POSSIBLE
    • C) BARBELL COMPLEX 2-4 SETS
    • BENT ROW X8
    • UPRIGHT ROW X8
    • PUSH PRESS X8
    • CURL X8

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