Month: October 2021

Athletes can do or redo FOTC

6RFT
200m Run
8 Russian KB Swings (70/53)
11 Front Rack Walking Lunge (70/53)
8 Burpees over KB (Lateral)

20min Cap

FOTC #5

21 Ground to Overhead (115/85)
21 Deadlift (115/85)
42 Pull-Ups
15 Ground to Overhead (115/85)
15 Deadlift (115/85)
30 CTB
9 Ground to Overhead (115/85)
9 Deadlift (115/85)
18 BMU

15:00 Cap

*Know your division standards

Last one!

8×3 Deadlift (RPE 6-7) (all sets)

-Superset with:
-3 High Box Jumps
-8 Cal Row (Least amount of Pulls as possible)

24min ALT EMOM

12/9 Cal AB
3 MU (Sub 5 Hardest Pull ups)
9 Burpees

*Modify as needed

“Nancy”

5RFT
400m Run
15 OHS (95/65)