Immagini

Strength

Back Squat

3-3-3-3-3 9INCREASING LOAD)

THEN

Nancy (A kind of..):

5 rounds: 500m rOW
15 Overhead Squats 44/30
15 bar-facing burpees

Strength

Deadlift

3-3-3-3-3 (increasing load)

Then

“Friendly Fran”

3 rounds

21 Thrusters 52/38

21 Chest to bar Pull Ups

For Time:

50/35 Cal. Row

Every 3:00 (including 0:00)

3 Power Snatch 44/30

6 Overhead Squats 44/30

9 Pullups

Strength

Bench Press

5×5 (increasing load)

Then

AMRAP 20 Minutes

15 Burpees

30/24 calorie row

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlifts 102/70

SHSPU

Strength

Back Squat

5×5 (increasing load throughout the sets)

Then

3 Rounds

1000m Row

50 KB Swings 24/16

50 Abmat Sit Ups

” The Chief ”

5 sets

3 min AMRAP:

3 Power Cleans (135/95)

6 Push-ups

9 Squats

*Rest 1:00 min between sets

Strength

On a 10:00 clock, establish 1RM Thruster

Then

“Jackie”

For Time:
1000m Row
50 Thrusters 20/16
30 Pull-ups