Movement:

5×2 Pause Front Squats. 3 seconds at the bottom.  AHAP. 15 minutes.

-then-

21,18,15,12,9,6,3

Front Squat 75/55

Push Press 75/55

For time.

Lifestyle:

5×2 Pause Front Squats. 3 seconds at the bottom. AHAP. 15 minutes.

-then-

12,9,6,3

Deadlift 275/165

Ring Dips

For time.

Movement: 

Build up to a heavy 5 rep push press. 15 minutes.

-then-

10-9-8-7-6-5-4-3-2-1

HR burpees

Push Ups

Russian KB swings 70/55

*Notes: Down the ladder AND back up for time.

Lifestyle:

Build up to a heavy 1 rep thruster. 10 minutes.

-then-

‘Fran’

21-15-9

Thrusters

Pull Ups

-then-

1 mile run.

*Notes: A 6 minute cap for ‘Fran’.  If you do not complete the required reps for the workout, you are done and will move on to the 1 mile run.

Movement:

AMRAP 20

5  Strict press from rack 65/45

10 Pistols

Lifestyle:

AMRAP 20

30 ft handstand walk

8 Pistols

8 Hand release burpees

Movement:

Build up to a heavy triple on the Overhead Squat. 15 minutes.

-then-

‘Nancy’

5 RFT

400m run

15 Overhead squats 95/65

Lifestyle:

12 Minute EMOM (every minute on the minute) perform 1 snatch (full squat), followed by a power snatch.  Work at 70%

-then-

10 AMRAP

7 Shoulder to overhead (any variation) 185/135.  Bar is coming from the floor.

300 ft shuttle run

Movement & Lifestyle:

100 squats

100 push ups

100 no ‘push up’ burpees

-then-(immediately after you complete the top portion)

7 minutes to find a 5RM on the deadlift

*Notes: The first portion has a time cap of 17 minutes.  If you do not finish the work required in 17  minutes your time will be 17:00 and you will move onto your deadlift portion.   You will have 2 scores:  A time for the first portion and a load for the second portion.

Open gym/skill/make-up day

Movement:

Build up to a triple on the HBBS (High bar back squat) FOR QUALITY, NOT  MAX ATTEMPT.  15 minutes.

-then-

70 Burpees

60 Sit ups

50 KB swings 55/35

*Notes: 17 minute cap

For time.

Lifestyle:

Build up to a heavy triple on HBBS (high bar back squat). 15 minutes.

-then-

100 Double Unders

50 Wall Balls 20/14

25 Toes to bar

5 Snatch 165#/105#

*Notes: 12 minute cap

For time.

Movement:

Build to a heavy triple on the press (yes, it’s strict).  15 minutes.

-then-

10 minute ascending ladder by 2′s of:

Thrusters 75#/45#

Ring Row

Lifestyle:

Build up to a heavy triple on the press (yes it’s strict). 15 minutes.

-then-

7 minute ascending ladder by 3′s of:

Hang clean to thruster 115#/95#

Burpee box jumps 30/24

Movement:

Run 1600m

Rest 3 minutes

Run 1200m

Rest 2 Minutes

Run 800m

Rest 1 Minute

Run 400m

*Notes: Subtract your rest time (6 minutes) from the time on the clock to arrive at your time.

Lifestyle:

Run 1600m

Rest 3 minutes

Run 1200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

*Notes: Subtract your rest time (6 minutes) from the time on the clock to arrive at your time.

 Jean Fry a professional Powerlifter, health and fitness pro.

She squats 415#

She deadlifts 375#

She benches 250#

I just wanted to remind you all that you don’t have to look like your on the juice to get strong.  Like Lou says, ‘it’s ok to be drug free, but don’t be brain free.”

Movement:

Build up to heavy triple on the front squat. 15 minutes

-then-

AMRAP 12

7 Deadlifts 185#/135#

7 HR push ups

Lifestyle:

Build up to a heavy triple on the Power Clean (touch and go). 15 minutes.

-then-

AMRAP 20

1 Muscle Up

1 Clean and Jerk (any variation) 205#/145#

*Notes: If you do not have MU’s, you will perform 3 C2B’s and 3 Ring dips per 1 MU.