Fast Cardio and Hard Work

A.
Front Squat
Shoulder Press
Jerk
1 x 5 @ 60, 65, 70, 75%

B.
100 Double Unders
100 Jump Squats

C.
5:00 Running Clock
750 m Row
Max Rep Burpees

3:00 Rest

5:00 Running Clock
400 m Run
Max Rep KB Swings

G. I. AMRAP

15 Min. AMRAP:
7 Power Cleans 155/105
7 Box Jumps
7 Handstand Push Ups
7 KB SDHP 73/44
7 G I Janes (If you cant do unassisted Pull Ups the mod will be Burpees over Bar)

Make It Fast

A.
Clean
1 x 5 @ 60, 65, 70, 75%
Back Squat
1 x 5 @ 60, 65, 70, 75%

B.
1,000 m Row Feet Unstrapped @ Damper 4

500 m Row Time Trial

C.
3 Rounds for Time:
200 m Run
20 Push Ups
20 KB Swings 53/35

Deadly Strict

12 Min. AMRAP
2 Deadlift 225/155
2 Strict Pull Ups
4 Deadlift 225/155
4 Strict Pull Ups
6 Deadlift 225/155
6 Strict Pull Ups
etc…

Double Balls

A.
Deadlift
1 x 5 @ 60, 65, 70, 75%
Push Press
1 x 5 @ 60, 65, 70, 75%

B.
Tabata Airdyne for Calories

C.
5 Rounds for Time:
15 Wall Ball 20/14
30 Double Unders

Warm Up 8/24 – 8/30

500 m Row
10 Scorpion Stretch
10 Inch Worms
20 Leg Swings
50 Mountain Climbers
15 Single Arm KB Swings
15 Ring Rows
25 PVC Pass Throughs
20 Overhead Squats

So You Think You’re Francy

Francy
400 m Run
15 OH Squats 95/65
21 BB Thrusters 95/65
21 Pull Ups
400 m Run
15 OH Squats 95/65
15 BB Thrusters 95/65
15 Pull Ups
400 m Run
15 OH Squats 95/65
9 BB Thrusters 95/65
9 Pull Ups

Rest up for Saturday

A.
Back squats:
5×4@80%
OH press:
5×3 @ 80%
GHD:
3×10
Dumbbell rows:
3×10

B.
3 Rounds of
15 Hip Extensions + 1 Hold
20 KB Obliques

C.
3 Rounds for Time:
15 KB SDHP 53/35
15 KB Swings 53/35
15 Goblet Lunge Steps 53/35

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