Friday… Back Squat / Sledgehammer / Tire Drags
Back Squat 3-3-3 Then… 3 rounds for time of: 20 Sledgehammer Swing Right Sides 16/10 20 Sledgehammer Swing Left Sides 16/10 lbs 2 20 ft Seated Tire Drag Pulls 55/35 lbs
Thursday… Helen “Wet”
Helen “Wet” 3 Rounds of : 400 meter Row 21 Kettlebell Swings 11 Pull-ups
Wednesday… Thruster / Push-up / Box Jump
As many rounds as possible in 15 minutes of: 5 Thrusters (right arm)s 5 Thrusters (left arm)s 7 Push-ups 9 Box Jump
Tuesday… Press / Row / Push Press / Burpees
Press 3-3-3-3-3 Then… 21, 15, 9 reps of: Row for Calories Push Presses 115/75 Burpees
Monday… Wallball / Slamball / Overhead Walking Lunges
5 Rounds for time of: 15 Wall balls 20 Slam Balls 40 Ft Overhead walking lunges with the ball Use the same slamball for all of the movements
Friday… FRAN
“Fran” 21-15-9 Thrusters Pull-ups
Thursday… Deadlift / Ring Push-ups
Deadlift 3RM then… 3 rounds of max rep ring push ups (scale down if you cannot get at least 10 ring push ups) 2 minute rest between rounds
Wednesday… Squat / Row / Ring Rows / Ring Dips / Squat Cleans
Backsquat 3×5 Then… 1000m row 20 ring rows 20 ring dips 20 squat cleans
Tuesday… Kettlebell Swings
100 kettle bell swings unbroken (70/35) Penalty – 10 hollow body rocks or 10 seconds or scale down to 10 seconds of hollow body holds
Monday…Burpees / Thrusters
Kalsu - 20 MINUTE TIME CAP On the minute: Complete 5 burpees and perform max rep (135/95) thrusters on the minute. The goal is to complete 100 total thrusters.
