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Conditioning
For Time W/a Partner: 1600m KB Farmers Carry Break up distance any way you wish; while one partner is carrying, the other performs an AMRAP of DB Peoplemakers (Row + Push Up + Row + Clean + S2OH) Time Cap 18:00 Cool Down 3 RFQ 1:00ea Bretzel Stretch 10ea Bent Knee HS Stretch 10 Alt Scorpions w/Pause
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Conditioning
5 RFT 40/30 Cal Row 30 Alt Box Step Ups 20 DB Push Press 50/35 10 Pull-Ups Time Cap 25:00 Cool Down 3 RFQ 10 Bent Over Reverse Fly 10 Bench Over DB Kickbacks 10 Alt Front + Lateral Raise (R Front/L Lateral = 1; L Front/R Lateral = 2; etc) Conditioning
For Time w/a Partner: Buy In: 800m Run 100 Plate Devils Press 100 Plate Good Mornings *bear hug style* 100 Plate Push Ups *hands on top of plate* 100 Plate Russian Twists Cash Out: 800m Run RX+ Plate on back for push ups Strength
4 Sets 8 1-Arm Upright Row + 8 Curls Right 8 1-Arm Upright Row + 8 Curls Left 10-12 Banded Lat Pulldowns :45 Alternating Tuck Ups Conditioning 5 RFT 40 DUs 8 T2B 2:00 Rest between rounds Time Cap 18:00 Strength
E3M x 6 3 Hang Clean + 1 Jerk Conditioning For Time: 20-15-10-5 Hang Power Clean 75/55 Front Squat *200m Run after each round Time Cap 10:00 Strength
4 Sets 8ea 1-Arm DB Bench Press 6-10 Push Ups :45 Pike Pulses Conditioning AMRAP 12 12 Alt DB Front Rack Lunges 50/35 6 Burpee Box Jump Over 24/20 Conditioning
AMRAP 16 w/a Partner 10 Power Cleans 135/95 8 Alt Front Rack Lunges 6 S2OH Partner A will AMRAP the work; Partner B will complete a 500/400m Row. Switch Partners upon completion of row. Pick up where your partner left off. Finisher w/a Partner Accumulate 8:00 Hang from Pull Up Bar Alternate hanging partner. Every time hanging partner drops, both partners complete: 5 Push Ups 10 V-Ups (tuck-ups) 20 Hollow Flutter Kicks Conditioning
Friendliest Fran 5RFT 9 Thrusters 115/75 9 Pull-Ups RX+ 135/95 L1 95/65 Scale 75/55 Cool Down 3 RFQ 1:00 Plank 30 Russian Twists 15ea Sidelying Hip Abduction |
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