Not for time do Bench Presses in the following format. Rest 2 minutes between sets.
AMRAP in 7 minutes
Then 4 minute (8 rounds) of 20/10 TABATA of alternating
Results: AMRAP – 6 rounds plus 7 deadlifts.
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | Weighted Dips Overhead Lunges |
EMOM |
| Tuesday | G | Turkish Getups | Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | W | Push Press Front Squat |
EMOM |
| Sunday | W | Snatches Hanging Snatches |
Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | MG | Double Unders Renegade Rows Burpees Kettlebell Swings |
Task |
| Tuesday | WMG | Front Squats Burpee Pullups Plate Pushups |
Task |
| Wednesday | M | Run | Task |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | M | Kettlebell Swings Double Unders Dumbbell Press Thrusters |
EMOM |
| Sunday | WGM | Clean and Jerk Muscle Ups Back Squats Burpees Row Double Unders |
Time |
Every 2 minutes for 10 minutes:
The do two rounds of the following 3 sets, rest 3 minutes between each set:
Set 1: AMRAP in 3 minutes of:
Set 2: AMRAP in 3 minutes of:
Set 3: AMRAP in 3 minutes of:
Results:
Part A: Every minute, on the minute, for 16 minutes:
Part B: Three sets for max reps of:
Results: Good Fran prep workout. Part A was very hard with heavy weights but 48 reps. Part B: 298 reps. Max HR = 177 / Ave HR = 164. Between the two parts I rested a good 10 minutes or so.
Heart Rate Graph
Perform 3 rounds of the following, rest as needed between rounds:
For time peroform 3 rounds:
Results: I forgot to write it down.