Warm up: 500 Meter Row, 2 Rounds: 10 air squats, 10 Ring Rows
1. Every minute on the minute for 12 minutes:
1 Thruster or Overhead Squat
*Increase weight as you go up to a heavy single*
*If you plan on doing Fran, do thrusters. If you plan on doing Nancy, do OHS*
2. “Fran”
For time:
21, 15, 9
Thrusters @ 95 / 63 lbs
Pullups
(Last Programmed February 27th, 2017)
OR
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats @ 95 / 63
(Last Programmed June 14th, 2017)
Warm up: Get your Clean and Jerks Ready
10 Rounds for Time:
1 Clean and Jerk
2 Wall Climbs
4 Box Jumps
8 Burpees
16 Sit Ups
Warm up: Warm up Snatches
Every Minute on the minute for 40 minutes:
1st Minute: 2 Power Snatches
2nd Minute: Right # of Double Unders
3rd Minute: Right # of Muscle ups
4th Minute: 100 Meter Run w/ Med Ball
Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Cleans, and Front Squats
1. Every minute for 5 sets (5 minutes):
1 Clean + 1 Hang Clean (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every 1:30 for 8 sets (12 minutes):
1 Clean + 1 Hang Clean (time to increase weight)
2. “Diane”
For time:
21, 15, 9
Deadlift @ 225 / 153
Handstand push ups (must be strict to get on the white board)
Warm up: 500 Meter Row, 2 Rounds: 45 sec Bottom of a Squat, 10 Good mornings
1. Every 3 minutes for 5 Sets: (15 minutes)
10, 8, 6, 4, 2
Back Squat
*Start around 60-70% of your max and increase weight each set*
2. “Cindy”
As many rounds and reps as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Air Squats
(Last Programmed October 28th, 2016)
Warm up: Get ready for the three bars of Death!
“Linda”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for time of:
Deadlift @ 1.5 x Body weight
Bench Press @ Body weight / 3/4 Body weight
Squat clean @ 3/4 Body weight
(Last Programmed January 14th, 2015)
Warm up: 2 Rounds: 10 Sit ups, 8 Push ups
1. Every minute on the minute for 14 minutes (7 sets of each):
1st minute: 15 Sec Handstand Hold + Right number of Kipping Handstand Push ups
*OR if you do not have HSPU yet you will do 15 Sec Handstand Hold + Right Number of Wall Climbs*
2nd minute: Right Number of Kipping Toes to Bar
*No Toes to bar, work on kipping motion and getting knees as high as you can*
2. “Jackie”
For Time:
1000 Meter Row
50 Thrusters @ 45 / 33 lbs
30 Pull ups
(Last Programmed October 11th, 2016)
Warm up: Warm up all the things
5 Power Cleans @ Moderately Heavy, Should be Single Reps all workout
5 Muscle ups
5 Power Cleans
10 Double Kettlebell Overhead Lunges (5 per leg)
5 Power Cleans
20 Double Kettlebell Push Press
5 Power Cleans
30 Ring Push ups
5 Power Cleans
20 Double Kettlebell Push Press
5 Power Cleans
10 Double Kettlebell Overhead Lunges (5 per leg)
5 Power Cleans
5 Muscle ups
5 Power Cleans
*Kettlebells can be subbed for Dumbbells if needed*
Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Snatches, Do some behind the neck push jerks
1. Every minute for 5 sets (5 minutes):
1 Snatch + 1 Hang Snatch (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every 1:30 for 8 sets (12 minutes):
1 Snatch + 1 Hang Snatch (time to increase weight)
2. 15 Minute Partner AMRAP:
*You Go, I Go. Switch after each round.*
12 / 10 Calorie Bike or Row
6 Burpees
30 Ft Sled Drag
Warm up: 2 Rounds: 50 Ft Bear Crawl or Handstand Walk, 45 sec Bottom of a Squat
1. Every 2 minutes for 7 Sets:
1 Overhead Squat
*Start around 70%-75% of your max and increase weight each set*
2. “Kelly”
5 Rounds for time of:
400 Meter run
30 Box jumps @ 24″/ 20″
30 Wallballs @ 20lbs / 14lbs
(Last Programmed April 12th, 2017)
