Fran

Fran

21-15-9 reps for time of:

Thrusters

Pull-ups

♀65 lb. ♂95 lb.

Tuesday 200804

4 x 4-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 10 seconds

Burpee for 20 seconds, rest 10 seconds

Row for 20 seconds, rest 40 seconds

Row for 20 seconds, rest 10 seconds

Burpee for 20 seconds, rest 10 seconds

Bike for 20 seconds, rest 40 seconds

Monday 200803

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

Saturday 200801

3 rounds for time of:

500-m row

21 push-ups

12 strict toes-to-rings

Friday 200731

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

15 L pull-ups

15 hip extensions

Thursday 200730

Set a clock for 12 minutes and complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

♀ 95 lb. ♂ 135 lb.

Tuesday 200728

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

Monday 200727

For time:

21 back squats

42 GHD sit-ups

15 back squats

30 GHD sit-ups

9 back squats

18 GHD sit-ups

♀ 155 lb. ♂ 225 lb.

Sunday 200726

Shoulder press 3-3-3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Friday 200724

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings

♀ 1.5 pood  ♂ 2 pood