Monday

Monday

Monday

Complex Fran (Time)
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.

L3: (5,4,3 Bar MU or Jumping Bar MU)
L2: (75,55) (Jump C2B, Pull-up, RR)
L1: (45,25) (Jumping C2B 21-15-9)

– Scale to appropriate Thruster weight as well as two or more challenging muscle up or pull-up variations
– This workout is still fast, but there is a higher skill level of gymnastics and more transitions!
Weightlifting
Back Squat (3×5 @75%)
-In as few sets as possible work up to 75%, then perform three sets across
– Rest 1-2 mins between sets

Monday

Monday

Weightlifting
Low Bar Back Squat (to parallel) (5RM)
-The bar should be across the upper back
-Sit way back to load hamstrings & keep shin angle vertical

-work up to 5rm
-Rest 2:00 between sets
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here