Psshhht… Fran Who?!

– RX –
For Time:
50-30-20
Thrusters (65/45#)
Pull-ups

– Level 2 –
For Time:
50-30-20
Thrusters (45/35#)
25-15-10
Pull-ups

– Level 1 –
For Time:
30-20-10
DB Thrusters (15/10#)
Jumping Pull-ups

Deadlift 5-3-3-2-2

Deadlift for load:
#1: 5 reps @ 55%
#2: 3 reps @ 60%
#3: 3 reps @ 65%
#4: 2 reps @ 70%
#5: 2 reps @ 77.5%

Straight Up Chipper

– Rx –
For Time
1 Mile Run
100 Sit-ups
50 KBS (50/35)
50 Box Jumps (24/20)

– Level 2 –
For Time
1 Mile Run
75 Sit-ups
50 KBS (35/25)
50 Box Jumps (20/16)

– Level 1 –
For Time
800 Meter Run/Walk
50 Sit-ups
35 KBS (30/20)
25 Box Jumps (16/12)

2×8:00

Two Rounds, 8:00 Clock
800 Meter Run Buy-in

AMRAP w/Remaining Time:
30 Double Unders
10 Handstand Push-ups
10 Hang Power Cleans (115/85)
*Rest 3:00 between rounds, score separately

– Level 2 –
800 Meter run
30 Dubs/30s Practice
(95/65)

– Level 1 –
400 Meter run
30 Tall Singles
(75/55)

A Friday Grind

– RX –
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m Run

– Intermediate –
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65#)
100m Run
100m KB Farmer Carry (50/35#)
100m Run

– Beginner –
For Time:
100m Run
50 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (45/35#)
100m Run
1:30 Plank Hold
100m Run
30 Front Rack Lunges (45/35#)
100m Run
100m KB Farmer Carry (35/26#)
100m Run

A 2×8 Wednesday

– Rx –
2 Rounds, 8:00 Clock:

150 Double Under Buy-in

With remaining time, AMRAP of:
10 Power Cleans (135/95)
10 Front Squats
10 Toes-to-Bar
*Rest 3:00 between rounds, score separately and begin from the top each round

– Level 2 –
2 Rounds, 8:00 Clock:

150 Double Under Buy-in (or 2 minute max attempts)

With remaining time, AMRAP of:
10 Power Cleans (95/65)
10 Front Squats
10 Toes-to-Bar
*Rest 3:00 between rounds, score separately and begin from the top each round

– Level 1 –
2 Rounds, 8:00 Clock:

150 Tall Single Under Buy-in (or 2 minute max attempts)

With remaining time, AMRAP of:
10 Kettlebell Swings
10 Goblet Squats
10 Hanging Knee Raise/V-ups
*Rest 3:00 between rounds, score separately and begin from the top each round

A Mile The Hard Way

– Rx –
16 Rounds, 2:00 Clock:
100 Meter Run
6 Weighted Step Overs (50/35) (24/20)
*Sprint & rest
*Rx+ 8 step overs

– Level 2 –
16 Rounds, 2:00 Clock:
100 Meter Run
6 Weighted Step Overs (35/25) (20/16)
*Sprint & rest

– Level 1 –
16 Rounds, 2:00 Clock:
50 Meter Run
6 Step Overs (20/16)
*Sprint & rest

Baseline

For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

Run With A Wall Ball?! Yep!

– RX –
For Time:
800m Run
40 Wall Balls (20/14#) (10/9-ft.)
400m Weighted Run (20/14#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls

– Level 2 –
For Time:
800m Run
40 Wall Balls (14/10#) (10/9-ft.)
400m Weighted Run (14/10#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls

– Level 1 –
For Time:
400m Run
20 Wall Balls (10/6#) (10/9-ft.)
200m Weighted Run (10/6#)
10 Wall Balls
200m Weighted Run
10 Wall Balls
400m Run
20 Wall Balls

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