Front squats
Every 2 minutes x 7
4 front squats
*keep 2 reps in the tank
It's not fran, but will probably feel like it
21-15-9 reps of
– deadlift 100/70kg
– cal row/ assault bike
Author: CFH
Lepopäivä
Restday – What did you do?
Push press
Every 90 sec x 8
4 push presses
*Keep 1 rep in the tank
Gymnastics conditioning
EMOM16
1. 1 unbroken quality set of Strict hspu / Box hspu / DB strict press
2. 5 high box jumps
3. 1 unbroken quality set of Muscle ups / C2B’s / Pull ups
4. 30 DU / 60 SU
Back squat
6 x 6
*keep 2 reps in the tank
*rest about 3 minutes between sets
Conditioning
21-15-9
hang power clean 60/42.5kg
goblet squat 24/16kg
10min tc
Lepopäivä
Restday – What did you do?
Front squats
Every 2 minutes x 5
6 front squats
*keep 2 reps in the tank
Conditioning
5 rounds
7 deadlift 100/70kg
7 knees to elbows
7 burpee
12min tc
Push press
8 x every 90 sec
5 push press
Keep one rep in the tank
3 x 3 minute intervals
3 x 3 min rounds
10 thruster 60/42.5kg
followed by max cal row / bike erg / assault bike
Rest 3min between rounds
*Result is the calorie amount from your worst round.
Lepopäivä
Restday – What did you do?
Back squat
5 x 5
Keep two reps in the tank
Rest 3 minutes between sets
Conditioning
13min amrap
8 toes to rings
10+10 bw walking lunge
16 db snatch
10+10 bw walking lunge