Skill: Toes 2 Bar
If you can connect them fluidly then do 4xME sets resting 60 seconds between each. If you are still struggling with technique then use this time to work on connecting reps or moving up in your progressions.
then…
5 rounds for total time of:
Row 200m
-rest 1 minute
Run 200m
-rest 1 minute
then…
March Challenge: max effort perfect strung together wallballs
Muscle up practice for 8 minutes
then…
2 or 1 Muscle up EMOM for 6 minutes
then…
5 rounds for total HSPU of:
2 minutes to complete-
– 20 KBS (53/35)
– 12 Lateral Box Jumps (20/16)
– ME HSPU
*Rest 1 minute.
Front Squat
1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
or if you didn’t complete last Monday’s then..
1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 2X2 @ 90% – rest 1-2 minutes.
then…
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155/105 for advanced, 135/95 for intermediate, 95/65 for beginner
-with the remainder of the minute complete ME Split Jerks
1 min. ME Burpees
Fran
21-15-9
Thrusters (95/65)
Pull-Ups
Good mornings
5-5-5-5
then…
For time:
– 800 m run
– 40 box jumps (24/20)
– 80 abmat sit-ups
– 40 box jumps
– 800 m run
5 x 1 3-position clean (low to high) + 1 push jerk – rest 60-90 seconds
then…
1 min ME T2B
-then-
4 minute AMRAP of:
7 Hang Squat Cleans @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME T2B
-then-
4 minute AMRAP of:
7 Hang Squat Cleans @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME T2B
*Please list total reps of AMRAP and total T2B separately.
A1) 3×5 Bench Press @ 75% – rest 60 sec.
A2) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO
B) Death by Burpee:
Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.
C) 3×15 partner medball sit-ups
7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees)
then…
4 rounds for total working time:
– 400m run AFAP
– 12 C2B pull-ups
rest 1 min the first round, 2 min the second round, 3 after the third.
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