Full Throttle Fitness

06/14/2026

June 15-19 Workouts

De-load Week

18 min EMOM

Min 1: 9 Burpee Pull Ups

Min 2: 12 DB Box Step Ups 50/35

Min 3: 15/12 Cal Bike

Tuesday

50 T2B/or V-ups

into:

7 Rounds

7 Strict HSPU/or Military Press

49 Dubs

into

50 T2B/or V-ups

Wednesday

1 Squat Clean+2 Front Squats (Every 2 min)

6 sets

Get Fit

AMRAP 15

5-10-15-20-25-30

Cal Row

Goblet Squats 70/53

*Women's calories: 4-8-12-16-20

Thursday

Teams of 3

Deck of Cards

Friday

Split Jerk

2 reps every :90 seconds (build weight over time)

Get Fit

Teams of 2

1200m Run

30 Rope Climbs

1200m Run

05/26/2026

May 26-29 Workouts

Tuesday

Power Sn**ch (Every 1:30)

3.3.2.2.1.1.1

Get Fit

20 min EMOM

Odd: 15/12 Cal Row

Even: 10 T2B or 15 ABmat situps

Wednesday

Clean & Jerk (Every 2:00)

2.2.2.2.1.1.1

Get Fit

AMRAP 10

5 lateral Burpee over Bar

5 S2O

25ft Front Rack Lunge 115/75, (95/65)

Thursday

Teams of 3

Deck of Cards (Dealer's Choice)

Friday

Front Squat (Every 2:00)

4.4.4.4.4@85%

Get Fit

Teams of 2

150 Wall Balls

150 T2B

15O DB Sn**ch 50/35

150 Box Overs

05/17/2026

May 18-22 Workouts
Monday

Back Squat (Do a set every 1:30)

8.6.4.2.4.6.8

Get Fit

AMRAP 7

200m Run

10 Strict Pullups

Rest 3 min

AMRAP 7

200m Run

15 Push Ups

Rest 3 min

AMRAP 7

200m RUn

25 Air Squats

Tuesday

Power Sn**ch

1 Rep every min for 12 min (build gradually)

Get Fit

40-30-20-10

Box Overs

50ft HS Walk after each set/or 4 Wall Walks

Wednesday

Power Clean+Push Jerk+Clean+Split Jerk

1 Rep every minute for 12 minutes (build weight gradually)

Get Fit

50/40 Cal Bike

50 Wall Balls

10 Legless Rope Climbs/or 30 Ring Rows

Rest 5 min

50/40 Cal Bike

50 Wall Balls

10 Rope Climbs/or 30 Ring Rows

Thursday

Teams of 3 Deck of Cards

Friday

DB Bench

Do a set every 1:15

5.4.3.5.4.3.5.4.3

Get Fit

6 Rounds

6 Strict HSPU/or 12 DB S2O

12 T2B

15 Deadlifts (185/125)

05/11/2026

May 11-15 Workouts

Monday
Front Squat

3 Reps@60-70% every 2 minutes

Get Fit

25 min AMRAP

1 Mile Run

In remainder of time: Max rounds of Cindy (5 pullups/10 pushups/15 Air Squats)

Tuesday

Hang Sn**ch (5 Sets)

3 Reps every 2:00

Get Fit

30 T2B

30 OHS 75/55

30 Lateral Burpees over Bar

rest 3 min

30 Later Burpees over Bar

30 OHS

30 T2B

Wednesday

Power Clean (5 Sets)

3 Reps every 2:00

Get Fit

3 Sets (1 set every 7 minutes)

5 Rounds

40 Dubs

4 Power Clean & Jerk

Set 1: 115/80

Set 2: 135/95

Set 3: 155/105

Thursday

Teams of 3

Deck of Cards (Dealer's Choice)

Friday

Bench Press (5 Sets)

3 reps every 2:00

Get Fit

5 Rounds

15/12 Cal Bike

15 T2B

10 Front Squat (155/105), 135/95

05/04/2026

May 4-8 Workouts

Gym Memberships Due!!
Back Squat (Every 2 minutes)

5.3.1.1.1

Get Fit

25 min AMRAP

400m Run

50 Pullups

400m Run

100 Pushups

400m Run

150 Air Squats

400m Run

Tuesday

In 2:00

3 Sn**ch (rest 20 seconds)

2 sn**ch

In 3 minutes

3 sn**ch (slightly higher weights)/rest 20 seconds

2 sn**ch

In 3 minutes

3 sn**ch (slightly higher weight)

rest 20 seconds

2 sn**ch

Get Fit

AMRAP 2 minutes

15/12 Cal Bike

Max reps Sandbag Clean over the Box (100/70)

Rest 1 min between sets

Go until 50 Sandbag Cleans are completed or CAP at 6 sets

**Can sub Power Clean 135/95 For Sandbag clean

Wednesday

In 2 Minutes

3 Clean & Jerk@72%

rest 20 seconds

2 Clean & Jerk

In 3 minutes

3 Clean & Jerk (slightly higher weight)

rest 20 seconds

2 Clean & Jerk

In 3 min

2 Clean & Jerk (Slightly higher weight)

rest 20 seconds

2 Clean & Jerk

Get Fit

21-15-9

Hang Clean (95/65)

12-9-6

Strict HSPU

rest 8 minutes

6-9-12

Wall Facing Strict HSPU

9-15-21

Hang Clean (95/65)

Thursday

Teams of 3 Deck of Cards

(Dealer's Choice)

Friday

Bench Press every 2:30

4 Sets

10 Bench

Superset with 8 Single arm DB Upright row

Get Fit

10 Rounds

200m Run

2 Rope Climbs

04/26/2026

April 26-30 Workouts

Monday
Power Sn**ch Complex

Every 2:30 x 5 Sets

Sn**ch Pull

Power Sn**ch

Sn**ch Pull

Power Sn**ch

Get Fit

For Reps

20:00 AMRAP

9 Shuttle Runs

15 Burpee Pull Ups

21-17-33=39-45 Wall Ball Shots

Tuesday

Front Squat

In a 8:00 Window establish a Heavy 4 reps

Rest 2:00

Every 3:00 x 4 Sets

4 Front Squats @85-90%

Get Fit

For Time

3 Rounds

60ft Single Arm DB Overhead Lunge

36 T2B

24 Altternating DB Sn**ch

12/10 RMU/or 20 Pullups

Wednesday

Jerk (from the rack)

Every 3:00 x 5 Sets

3 Push Jerks

Get Fit

For Time

30 Power Cleans

40/32 Cal Ski Erg

(every minute, including 0:00, perform 7 lateral Burpee over bar)

Thursday

Teams of 3 Deck of Carsds (Dealer's Choice)

Friday

15:00 EMOM@85%

Minute 1: 8 Burpee Box Jumps

Minute 2: 1 Squat Clean & Jerk

Minute 3: Rest

Get Fit

"Half Murph"

800m Run

10 Rounds of:

5 Pullups

10 Pushups

15 Air Squats

Finish with 800m Run

04/19/2026

April 20-24 Workouts

Monday 1 Squat Sn**ch

Every 2:00x 5 Sets

Get Fit

For Time

5 Rounds

10-12-14-16-18

Dual DB Sn**ch 50/35

20 Alternating Pistols/ or Bulgarian Split Sqauats

50ft Handstand Walk/or 3 Wall Walks

Tuesday

10 Front Squat

Every 4:00 x 4 Sets

Get Fit

For Time

2 Rounds

30/22 Cal Bike

30 Thrusters 115/75, (95/65)

Every time you break the thrusters you must perform 5 shuttle runs

Wednesday

Deadlift

In a 8:00 window establish a heavy 4 Rep

Rest 2:00

Part B)

EMOM x 9:00

Min 1-4 Deadlifts@85%

Min 2-3/3 Single Leg Plyo step ups

Min 3

Thursday

Teams of 3

Deck of Cards (Dealers Choice)

Friday

Half Murph Training

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

04/13/2026

April 13-17 Workouts

Monday

Every 2:30 x 5 Sets (Sn**ch Complex)

Sn**ch Pull

Power Sn**ch

Sn**ch Pull

Power Sn**ch

Get Fit

For Reps

15:00 AMRAP

80 Dubs

8/7 RMU or 12 Pullups

16 Box Overs

12 HSPU or S20

Tuesday

Front Squat

In 8:00 Establish a Heavy 5

Rest 3:00

Every 3:00 x 2 Sets

5 Front Squats@ 85-90%

Get Fit

4 Rounds

25/20 Cal Row

20 T2B

15 dual DB Stepovers

Wednesday

Every 2:00 x 5 Sets

3 Push Jerks@75% (From Rack)

Get Fit

For Time:

4 Sets

300m Run

20 Bar Facing Burpees

5/5 Single Arm DB S20 (50/35)

Rest 1:00 between sets

Thursday

Teams of 3 Deck of Cards (Dealer's Choice)

Friday

15:00 EMOM

Minute 1: 12/9 Cal Bike

Minute 2: 1 Squat Clean & Jerk

Minute 3: Rest

Get Fit

10-20-30-40

Cal Ski

Wall Balls

T2B or Abmat Situps

04/08/2026

April 8-10 Workouts

Wednesday

Deadlift

In 8:00 min establish a Heavy 5 for the day

Rest 2:00

Part B)

9:00 EMOM

Minute 1: 5 Deadlift at 85%

Minute 2: 3 Box Jumps

Minute 3 Rest

Get Fit

For Reps

15:00 AMRAP

500m Row

4 Rope Climbs

5 Cleans 275/185, (225/155), {185/135]

Thursday

Teams of 3 deck of Cards (Dealer's Choice)

Friday

Back Squat

Part A)

In a 10:00 window establish a heavy 5 for the day

Part B)

9:00 EMOM

MInute 1: 5 Back Squats at 85%

Minute 2: 3 Seated Vertical jumps

Minute 3: Rest

Get Fit

For Time

3 Rounds

26 Alt. DB Sn**ch 70/50, (50/35)

18 Goblet Squats

10 Shuttle Runs

03/31/2026

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This race is a tremednous amount of fun. The Fullers and a few others are signing up as this is the only race CTG will have the entire year. If you sign up now the race fee is only $80. The fee will continue to go up as time goes by. Would love to send a big Full Throttle group like we did back in the day.

The most fun and challenging obstacle course race in Oklahoma. 25+ obstacles for you to Conquer.