FCF #794-798

Monday

Warm Up

3 Rounds

15 Calorie Row

50 Single Unders

Strength

Shoulder to Overhead from the floor

4:00 for max reps @ 70%

4:00 for max reps @ 75%

4:00 to establish 1RM

No rest between the 4:00 rounds.

Metcon

For Time

30 Power Clean 95/65

30 Strict HSPU

20 Power Clean 115/75

20 Strict HSPU

10 Power Clean 135/95

10 Strict HSPU

12 Min Cap


Tuesday

Warm Up

2 Rounds

400m Row

20 Russian KB Swings

20 Air Squats

Strength

Every 2:30 x 5 rounds

100′ DB DB Front Rack Walk

10 Barbell Bent Over Row*

*Focus on quality over weight

Metcon

4 x AMRAP 1:30/1:30 Rest (Partner You Go I Go)

12/8 Calorie Bike (15/12 Row)

Max Rep Squat Snatch 135/95

Wednesday

Warm Up

Bike 1:00

20 Good Mornings

Bike 1:00

20 Goblet Squats

Strength

Back Squat

Every 2:00 for 10:00

Complete a set

10-8-6-4-2

Metcon

For Time

200 Double Unders (CAP 4)

then

15-12-9

Front Squat 185/135

Toes to Bar

12 Min Cap


Furyan Thursday (Partner)

30 min Alternating EMOM

:45 Bike

:45 Plank

:45 Ring Row

:45 Goblet Lunge Steps

:45 Row

:45 Max Hollow Hold

Friday

Warm Up

500m Row

30 OHS w/ Empty Bar

1 Max Set Strict Pull Ups

Strength

Hang Squat Clean

EMOM 8

Build to one rep @80-85%

build across sets

*Hang position should be just above the knee

Metcon

3 Rounds

24 Alt Pistols

16 Chest to Bar

8 DBL DB Power Cleans 50/35

15 Min Cap