1) DeadLift (Deload)
3 x 3 @ 60%
2) Bench Press(Deload)
3 x 3 @ 60%
3) With a partner complete
as many rounds as possible in 20
minutes of:
200m row
20 Burpees
20 kettlbell Swings(32/24kg)
Then immediately complete
an 800m run together
2 different scores
Optional Core Work:
21-15-9
GHD Sit-Ups
Burpees
**Scaling Options: Read more »
1) Squat Snatch (deload)
3 x 3 @ 60%
2) Squat Clean and jerk (deload)
3 x 3 @ 60%
3) Complete for time in any order and
rep scheme you choose:
150 Double Unders
75 Pull ups
50 hang cleans (95/65lb) Read more »
1) Front Squat
3 X 3 @ 88%
2) Complete 8 Rounds for time of the
following :
6 Push Ups
5 goblet squats (24/16kg)
4 Kettlebell Snatch (24/16kg)
Optional Core Work:
4 Rounds:
25 x Russian Twists
25 x Leg Raises
25 x Mountain Climbers
25 x Hollow Rocks Read more »
With a partner, Complete as many
rounds as possible in 20 minutes,
alternating rounds of
50m Sled Pull
10 Handstand Pushups
10 Wallballs (20/14)
10 Box Jumps (24/20)
RX+ Deficit HSPU
Wallballs (30/20)
Box Jumps (30/24) Read more »
1) 3 sets of the following complex:
2 high hang cleans + 2 split
jerks with 70% of 1RM CnJ
2) "Fran"
21-15-9
Thrusters (95/65)
Pullups
RX+ "Heavy Fran"
15-12-9
Thrusters (135/95)
C2B Pullups
Optional Core Work:
1 minute Right/Left Side Planks
30 x V-Ups
25 x Russian Twists
20 x Supermans
15 x GHD Read more »
1) Bench Press
3 X 3 @ 87%
2) With a partner, Complete as many
rounds as possible in 15 minutes of
200 Double Unders
100 KB Swings (24/16)
50 Toes to Bar
25 Goblet Squats
Rx+ (32/24)
Optional Core Work:
3 minute practice on TTB if needed
3 minute holds (accumulate):
L-Sit (on box, Read more »
