Workouts of the Day

9.15.21

A)

“Linchpin Test 1”

For Time:

400m Run

“Fran” (75/55)

400m Run

“Fran” (75/55)

400m Run

Fran = 21-15-9 Thrusters and Pull-ups

Modified

For Time:

400m Run

Modified “Fran” (75/55)

400m Run

Modified “Fran” (75/55)

400m Run

Modified Fran = 15-12-9 Thrusters and Pull-ups/Ring Rows

B) Accessory Work:

1) Landmine Twist: 12-12-12

3x 8-12 reps

Use the heaviest weight for each set.

Rest as needed between sets.

C)

Optional After Class Accessory Work:

1) Bulgarian Split Squat: 12-12-12

2-3x 8-12 reps per leg.

Use the heaviest weight for each set.

Rest as needed between sets.

2) Planche Progression Work

For Quality Spend 5-10 min at whichever step in the progression is appropriate.