“Whether you think you can or think you can’t–you’re right.” – Henry Ford
From 0-10 min, complete Fran. At the 10 min mark, complete 100 burpees.
21-15-9
Thrusters, 95# / 65#
Pull-ups
10 Min Cap
For time:
100 Burpees
10 min cap
18 Min AMRAP (low to moderate intensity)
5 Wall Balls
10 Jumping Pull Ups
15 KB Swings
10 OH Lunges (plate)
5 Deadlifts
Partner Workout
5 Rounds
Row 200
Partner holds plank
(each partner will row 5 times)
“100%”
For time:
40 Box Jumps 30/24″
20 Power Clean and Jerks #155
50-30-10
Cal Row
Hang Squat Snatch #95/65
Push Up
Pull Up
RX+
#135/95
5 Min AMRAP
10 Air Squats
10 Push Ups
10 PVC Pass Thrus
5 Hang Snatches
7 Min EMOM
2 Hang Snatches
2 OHS
2 Power Snatches
Partner Workout
100 Burpee Box Jumps
Partner Rows
*One partner must do 10 reps each set.
Handstand walk practice
*Record farthest distance unbroken.
6 Rounds
100m Run
10 Hang Power Cleans #95/65
20 Double Unders
:30 Rest
Score is total time. Singles are 2:1.
12 Min EMOM
Odd: 5 Back Squats @ 70-80%
Even: 8 Strict Pull Ups
*Scale with ring rows or eccentric pull ups. Record the weight used.
For time:
50 Wall Balls #20/14
10 Burpees
40 Wall Balls
15 Burpees
30 Wall Balls
20 Burpees
RX+
#30/20 Wall Ball
5 Min AMRAP
5 Presses
5 Front Squats
5 Good Mornings
(pvc)
Teach Hang Clean (5-8 min)
Group Progression
Dip + Shrug
Dip + High Pull
High Pull Pause + Drop
Hang Clean
6 Min EMOM
3 Hang Cleans
3 Push Press
6 Min EMOM
10 Ring Rows
(Half the class start on rings, half on cleans)
Partner Workout
KB Swings
10-1
*While one partner swings, the other holds the bottom of a squat. Each partner does 10, then 9, then 8, all the way down to 1.
7 Rounds
20 Russian KBS #70/53
3 Deadlifts #315/205
6 Strict Press #135/85
-In loving memory of James Goddard, who’s spirit might leave his body after this workout.
Use one bar and switch out your own weights. Coach’s challenge is to row 1980m after 7 rounds are completed.
From the ground
For time:
800m Run
40 Sit Ups
60 Front Rack Box Step Ups
40 Sit Ups
800m Run
#75/55
24/20″