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Strength
E2M x 5 5 Push Press Conditioning 8 RFR AMRAP 2 30 DU's ME Burpee Box Jump Over 1:00 Rest RX+ 50 DU's
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Strength
4 Sets 7 Front Squats Directly into 13 Back Squats @ 70% Front Squat Working 1RM Conditioning AMRAP 12 15 Power Snatch 75/55 12 Back Rack Reverse Lunges 9 Toes to Bar RX+ 95/65 Conditioning
For Time: 1000m Row 50 Abmat Sit-Ups 50 DU's 800m Row 40 Alt DB Snatch 50/35 40 DU's 600m Row 30 Abmat Sit-Ups 30 DU's 400m Row 20 Alt DB Snatch 50/35 20 DU's Time Cap 30:00 Active Recovery
EMOM 30: 1) 50' Farmers Carry 72/53 2) 15 MB Cleans 3) 50' Front Rack Carry 53/35 4) 12 MB Rainbow Slams 5) :30 Plank Strength
3 Sets 5-8 reps of your Pull-Up Progression @3.1.x.1 L1 Inverted Row/Ring Row L2 Eccentric Pull-Up L3 Strict Pull-Up Conditioning AMRAP 16 8 Clean + Jerks (115/75) 12 T2B 20/16 Cal Row Strength
4 Sets 7 Front Squats Directly into 13 Back Squats @ 65% Front Squat Working 1RM (=90% e1RM) Conditioning 3 RFR AMRAP 3 200m Run 15 Burpees ME Hang Power Snatch 95/65 3:00 Rest AMRAP 3 200m Run 12 Burpees ME Hang Power Snatch 95/65 3:00 Rest AMRAP 3 200m Run 9 Burpees ME Hang Power Snatch 95/65 RX+ Bar Facing Burpees Strength
5-5-5, 3-3-3 Strict Press, Push Press Superset with 6ea 1-Arm Upright Row (1 count up, 2 count down) Conditioning AMRAP 10 10 Push Jerks (115/75) 10 Box Jumps (24/20) Strength
3 Sets 12 DB Bench Press 6ea Alt V-Ups 12 Banded Pull Aparts 6ea Single Arm DB Upright Row Conditioning For Time 50-40-30-20-10 DU 5-4-3-2-1 Power Clean (185/135) Benchmark for Testing Week
Friendliest Fran 5RFT 9 Thrusters (115/75) 9 Pull-Ups RX+ 135/95 L1 95/65 Scale 75/55 Time Cap 12:00 Accessory Work 3 RFQ 1:00 Plank 30 Russian Twists 15ea Sidelying Hip Abduction Conditioning
E3M x 5 15/12 Cal Row 12 Russian KB Swings 9 Burpees Accessory Work 5 RFQ 15 Bicep Curls 12 Banded Tricep Push Downs 9 Arnold Press |
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