Dynamic Effort Upper Body
Bench Press With Band 6×3 at 40% 1RM
Rest only 30 seconds between sets
Bent Over Barbell Row 10-10-10
Then:
3 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs
Buyout
Band Pull Apart 50-50-50-50
100 Banded Triceps
Row 500m for time.
For time: 200 Double Unders 10 Rounds Of Cindy — then — Kettlebell Bear Crawl, 24/16 kg, 20 m 10 Rounds Of Cindy — then — 200 Double Unders Work individually or in teams of 2. One person working at a time except during double unders. Must complete buyin of double unders before moving onto…
Dynamic Effort Lower Body
Banded Box Squat 6×3 at 70% 1RM
Seated Good Morning 4×8
Then:
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Wall Ball, 20/14 lbs
Buyout
150 Banded Hamstring Curls
4×20 Straight Leg GHD
Every 1 min for 10 mins: 3 Position Clean 3 3 Position Cleans, 60% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10 Snatch Grip Deadlifts, 95/65 lbs 15 AbMat Sit-ups Buyout Deficit Clean Liftoffs 5×10 Jump rope for 10 minutes. Singles or Doubles jump as…
Max Effort Upper Body
Press : 1 Rep Max
Then:
3 rounds for time of:
50 Double Unders
10 Power Cleans, 115/75 lbs
10 Thrusters, 115/75 lbs
10 Push-ups
Buyout
Dumbbell Tricep Extension (Laying) 20-20-20-20
Row 1500 Meters
Box Jump Max Height
Then:
Isabel
30 Snatches for time 135/95
Then:
Snatch Pull 5-5-5-5-5
Max Effort Lower Body
Front Squat 1rm max
Romanian Deadlift 3×8
Then:
5 rounds for time of:
30 Double Unders
5 Sumo Deadlifts, 275/185 lbs
20 AbMat Sit-ups
Rx+ Substitute GHD situps and raise deadlift to 315/225
Buyout
100 Banded Good Mornings
5×500 meter row with one minute rest between rounds
Fran 21-15-9 Thrusters 95/65 Pullups Coaching Tips For Fran From Barbell Shrugged: For the thruster pay close attention to ankle, hip and shoulder mobility points. Failure to properly rack the bar in the squat will make it more difficult to breathe. Anyone who has ever done Fran knows how easy it is to get too…
Dynamic Effort Upper Body
Push Press 8×3 at 70% 1RM
Strict Press 6×6
Then:
4 rounds for time of:
10 Shoulder-to-Overheads, 135/95 lbs
20 Burpees
50 Double Unders
Buyout
4×10 Triceps Press
Tabata Jump Squats. Leave bar on back during rest cycles.
Banded Power Clean 10×2 at 50% 1RM (use orange or red bands) Then: CF Football: “We need one to score” As many rounds as possible in 3 minutes with 1 min rest b/n rounds of: 3 Power Cleans 155/105 lbs 6 Push-ups 9 Knees-to-elbows Repeat for a total of 5 rounds Buyout 3 sets of…
