‘FRAN’ – KENSTIEN!!
-Partner Over and Unders (10 each)
-Partner Wheelbarrows (gym floor)
-Partner Leapfrog (gym floor)
-Partner Carry (100′ – length of bldg)
-Partner Tire Flip X 10
Fran-Kenstein:
Teams of 2, each teammate completes a full round and then rests while their partner completes a round.
21-15-9-15-21 Rep Rounds of:
Thruster (95/65)
Pull Ups
GOT YOUR COSTUME READY YET?
In teams of 3 (Congo Line Style) Complete 3 Rounds of:
500 – Meter Row
400 – Meter Run
Rest
*You can advance as soon as the person ahead of you completes their exercise
Tabata Kettlebell Swings (53/35)
8 Rounds of 20 seconds on, 10 seconds off.
Every Minute On The Minute 14 Minutes:
Minute 1: 3-Clean (135/95)
Minute 2: 7-Burpee Box Jump (24/20)
3 X 100 Meter Rows Each for time:
Rest as needed between rounds
21-15-9 Rep Rounds Of:
Snatch (95/65)
Pull Ups
AMRAP – 10 Minutes
10 – Wall Balls
15 – Sit Ups
Max Effort 800m Run
Happy Birthday Steve Ruhf!!
Happy Birthday Alex Gherardi!!
EMOM For 9 Minutes:
Min 1: 3 – Muscle Ups (Bar or Ring)
Min 2: 10 – V-Ups
Min 3: 30 – Double Unders (Unbroken)
Sub C2B or Strict Pull Ups
Sub 30 Seconds of Double Under Attempts
20 Minute AMRAP:
5 – Power Clean (145/100)
10 – C2B Pull Ups
15 – Box Jump Overs (24/20)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Every 5 Minutes for 25 Minutes (5 Rds):
Run 400 Meters
10 – Alternating DB/KB Snatches (53/35)
10 – Toes To Bar
Inchworm w/Push Up X 1
Frankenstein w/Lunge X 2
Heel/Toe Ground Touch X1
Spiderman Stretch X 1
Burpee Broad Jump X 2
10 – PVC Pass Through’s
10 – PVC Overhead Squats
Every 3 Minutes for 18 Minutes: 6 Rounds
20/15 – Calorie Row
15 – Wall Ball (20/14)
*Advanced do 25/20 Cal and 30/20 lb WB
3 Rounds (Not For Time):
30 – Second Handstand Hold
2 – Bar Muscle Ups (5-Strict Pull Ups)
30 – Second L-Sit Hold (Accumulate)
15 Minute AMRAP:
30 – Double Unders
4 – Power Clean (115/75)
8 – Push Press (115/75)
10 – Pull Ups