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Tuesday 31 October AMRAP Diane 3 minutes Deadlifts @ 100/70kg 3 minutes HSPU // floor push ups 2 minutes deadlifts 2 minutes HSPU // floor push ups 1 min deadlift 1 min HSPU // floor push ups Deadlifts = MUST be able to do 10 unbroken touch and go without difficulty or loss of back discipline  Monday 30 October What's worse than Fran? Double Fran. With running. CF Linchpin Test #1 400m run Fran @ 35/25kg 400m run Fran @ 35/25kg 400m run 25 minute CAP GO LIGHT. GET IT DONE.  Thursday 26 October
5 min AMRAP EACH Ring push ups // Bar push ups // Floor push ups 1 min rest Front squats for tonnage 1 min rest Thrusters for tonnage You may change weights between front squats and thrusters, but you only have 1 minute to do so! Wednesday 25 October HEAVY DAY 2-2-2-2-2-2-2 Hang power cleans   Tuesday 24 October 5 rounds 18 tall wallball 200m run // 250m row // 500m bike  Monday 23 October 2 rounds for time: 100 double-unders / 200 singles 25 toes-to-bars / 30 toes to chin 25 deadlifts @ 100/70kg 25 box jumps @ 30/24" 20 minute cap  Friday 20 October AMRAP 21 minutes 4 cleans 4 front squats 4 front rack lunges 4 shoulder to overhead 40 double unders @ 80/55KG  Wednesday 18 October 20-16-12-8-4 reps for time of: Overhead squats @50/35kg Chest-to-bar pull-ups Time cap: 17 minutes  Tuesday 17 October
10 minute AMRAP 10 power snatch @ 42.5/30kg 8 burpees GO LIGHT! GO FAST! |
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July 2018
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