4-7-17

Friday: 

 

A. Thruster: 

Build to 1RM in 15 min

 

ADV: Take from ground (Cluster)

 

B. Fran 

21-15-9 reps for time 

95/65#

 

ADV: Rest 5 min, then REPEAT!

4-6-17

Thursday: 

 

A. 3 Sets

Run: 400m,

- rest 3 min

 

B. Annie

50-40-30-20-10 reps for time 

 

ADV: Flight Simulator 

Unbroken DUs

5-10-15...45-50-45...10-5

 

Cash Out:

max plank hold 

4-5-17

Wednesday: 

 

A. Overhead Squat  

Build to a 1RM in 12min

 

B. Close Grip Bench Press

Build to a 1RM in 12min

 

C.  2k row for time 

4-4-17

Tuesday: 

 

A. Power clean

one rep every 90 seconds for 15 min working up to a 1RM

 

B.

15-12-9 

Power clean 115/75

Burpee

 

Rest 5 min repeat 

Score both sets 

 

C. Side plank L/R max effort both sides 

4-3-17

Monday: 

 

A. Back squat 

Build to a 1RM in 15-20 min

 

B. + 85% of max for 1 attempt

 

C. 5 min max strict pull up 

1 max effort unbroken set + total for remaining time

 

D. Row 4 sets 30/30 rest on rower 

4 minutes total, Max meters