Monday:
A.
Back squat:
3x6 @ 75%
3x1 @ 95%
B.
3 Rounds: 2 minutes btw rounds
Max calories in 60 seconds
-Rest 60 seconds then,
2 Rounds for time:
12 Deadlifts (185/135)
12 Push ups
24 Double unders
Tuesday:
“Not Fran”
For time:
1000m row
Right into,
21-15-9
Thruster (95/65) *pause
Pull up
Wednesday:
A.
4 Sets:
15 Barbell curls
12 Up right rows
10 B.O.R
B.
60 Toes to bar for time:
90 sec on, 60 sec off
10/7 Calories
15 KB swings
-in remaining time, max TTB
-workout ends when you compete 60 toes to bar.
Thursday:
A.
4 sets:
12 Front raises
12 Lateral raises
12 Bent over reverse flys
B.
12 Min AMRAP:
12/9 Calories
2 Clean and jerks (135/95) *pause
-increase by 2 C&J every round
Friday:
A.
Deadlift:
3x4 @ 85%
3x1 @ 90% (5 sec lowering)
B.
For time: (20 min cap)
50 Sit ups
40 Box jumps
30 S2OH (95/65)
20 Wall balls
10 Burpees over bar
20 Wall balls
30 S2OH
40 Box jumps
50 Sit ups