Warm-Up
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed
Followed by…
30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups
*Sub burpees for pull-ups if you are saving yours for the workout.
A.
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run
B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets
12:29
A. 800m row
Box thrusters w/ dbs (20s) (mid range rom)
Kipping pull ups
600m ski
#14:51
B. Bodyweight those (tempo felt pretty nice!) nice I mean, pumping nice
A. 17:13 Rx
B. Ok
15:28
A. Worked with what I had
1.25 mi stationary bike
21-15-9 burpee over dumbbell/ab mat sit-ups
~900m shuffle around the block
18:20ish
B. Bulgarians with a single 20 lb dumbbell and a rapidly decreasing will to live
😂😂 same here
A. 16:15
Pull ups were all over the place
B. 15×35, 20×25
Always hard
Franwich with 1000m rows on both sides.
12:34
3:54, 4:42, 3:58
3 more 1000m rows with 1 minute rest in between
A.23:50
Banded pull ups, rx the rest
B. No weight, 10 reps at the time