FRIDAY FRAN!!!

"Fran"

Ohs

5,5,5

Wednesday

Kaitlyn
50,40,30,20,10 double unders w/
25,20,15,10,5 of burpees

deadlift
5,5,5,5,5,

Tuesday

200m run
5 push jerks
7 pull-ups
9 box jumps

7rds

Monday

15 Min "Cindy"

Push Press
5,5,5,5,5,

Friday

"helen"

Overhead squat
5,5,5,5,5,

Thursday

10 sdhp
10 ring dips

10rds

wt step ups
4x8

Wednesday

400m run
10 hang squat cleans
7 broad jumps
200m run
10
7
200
10
7
200
10
7
400m run

Tuesday

500m row
5 bear crawl lengths
15 hang power snatches
15 ring push ups

3rds

monday

200m run
7 pull-ups
11 wall ball shots

rds in 15min

back squat
5,3,3,1,1,1

Friday

5 deadlifts
10 burpees

5rds

thusday

Kb complex
20,15,10,5 of...
kb swing
kb clean
kb press
kb snatch

Wednesday

Schmoke you
15, kb swings
15 Push press
15, slams
15, box jumps

5rds

tuesday

7 ohs
7 burpees

7rds

Monday

400m run
20 dips
20 SDHP
20 Wall ball
400m run
20 SDHP
20 Dips
20 Wall ball
400m run

Monday

400m run
20 sdhp
20 dips
20 wallball
400m run
20 sdhp
20 dips
20 wallball
400m run

Finisher
5,5,5,5,5 strict pull-ups

Saturday

1min Double unders

1min Pull-ups

5rds...followed immediately by 3 min of turkish-getups

( Your total number of get-ups can then be subtracted from any athlete you choose, totals reps are then calculated to determine total reps)

Finisher

Bench Press

5,5,5,5,5

Friday

5 Db thruster, 25/40
10 High Box jumps, 24/30
200m run

Rds in 15 min.

Back squat
3,3,3,3,3

Thursday

5pm class

10-1
Kte
Dball slams w/ a fence sprint

6 pm O'lifting
Snatch
80%x2x5
Clean and Jerk
80%x2x5

Wednesday

Three rds for time of....
400m run
10 pull-ups
10 Front squats
10 burpees

Double under ladder 5-10-15.....50
reps in 5-7 min

or
500m row 1 min rest x3

Tuesday

Snatch balance
75%x3x2
80%x3x3

Clean Pull's
100% of Clean x3x5

Monday 10/5

"Annie's Evil Twin"

50,40,30,20,10 of

Wt. lunges 25/35

GHD sit-ups

Finisher

Push Press

3,3,3,3,3

Friday Cindy

rds in 20 min

5 pull ups

10 push ups

15 squats

Wednesday

5,3,3,1,1,1

Dead lift

200m run

4 bear crawl

15 push press

3 rds

Monday 9/28

5x5 back squat

1000m row for time