Tues. Sept. 26

4 pm:

2 rds.

3 deadlifts

3 hang cleans

3 push press

200 m run

 

4:30 pm:

15 min. partner workout

partner 1:

200 m run

partner 2:

5 deadlifts

5 hang cleans

5 push press

*switch every 200 m

Kim Vanhaaster
Mon. Sept. 25

4 pm:

3 rds.

2 front rolls

5 box climb overs

6 wall balls

 

4:30 pm:

MINI FRAN

15 - 12 - 9

Thrusters

Pull ups

*400 m run cash out

 

Kim Vanhaaster
Thurs. Sept. 21

4 pm:

6 min. AMRAP

5 front squats

200 m run

 

4:30 pm:

15 min. timecap

10 front squats

400 m run

8 front squats

400 m run

6 front squats

200 m run

4 front squats

200 m run

Kim Vanhaaster
Wed. Sept. 20

4 pm:

5 min. AMRAP

100 m run

3 partner tire flips

2 manmakers

1/2 rope climb

 

4:30 pm:

10 min. AMRAP

200 m run

5 tire flips

3 manmakers

1 rope climb

Kim Vanhaaster