I Heart Pain

2×10 warmup (less dips)

21-15-9

Dips

75% BW Deadlift

2×10 warmup

2 rounds:

20 wallball shots, 15# ball

30 double-unders

15 elevated push-ups

15 leg throws

I haven’t posted the last couple workouts, so here is one from today.

Last time we did Fran was in September

Fran

21-15-9

95# thrusters

Pull-ups

For time–post time to comments

2×10 warmup, with Back extensions rather than hip extensions

25 clean & Jerk, 95# for form

15 “ring” pushups, 4″ from floor

50 double unders

2×10 warmup

2 rounds of the following:

10 excercise ball plank knee-tucks

10 lunges onto a ball

20 double unders/40 std jumps

10 deep push-ups

2×10 warmup

Deadlift progression (5 rep)

133

177

227

247

267

Cooldown:

10 clapping pull-ups

20 double-unders

10 deep push-ups

20 double-unders

Post Reps to comments

2×10 Warmup

WORK ON FORM

135# deadlifts – 10 reps

185# deadlifts – 5 reps

100 Mountainclimbers

10 min stretch

2×10 Warmup

tradeoff  for 5 mins: 5 reps of burpees and #25 thrusters

10 min stretching

2×10  Warmup

2x tradeoff: suicides + double-unders

15 min stretch

1.5 x10 Warmup

2x tradeoff: Double-unders and suicides

10 min stretching