EMOM x 20 MINUTES
MIN 1 - 15 Burpees
MIN 2 - 25 Anchored Sit-Ups
MIN 3 - 15/12 Cal Row*
MIN 4 - Rest

*Each 'Round' Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute,
reduce cals back down to starting numbers in next round and rebuild. (Score is Highest Calories Achieved)

EMOM x 7 MINUTES
5 'Library' Deadlifts

• Library deadlifts means you control the negative very well so there is no loud noise on the floor each rep.
• Start Moderate and build to Moderate-Heavy.
• RPE 7

PERFORMANCE
"FRAN"
FOR TIME
21-15-9
Thrusters @42.5/30kg
Pull-Ups

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FITNESS
AMRAP x 7 MINUTES
21-15-9
Thrusters @20/15kg
Jumping Pull-Ups
*After finishing the set of 9s, restart at the beginning of the AMRAP with 21 reps

• RPE 10
• Compare Fran here
• Video: https://vimeo.com/807846468

Push Press
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%

• Final set is an AMRAP @ RPE 8
• Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
• Week 3 of 6

"KILIMANJARO"
PERFORMANCE
FOR TIME
150 DB Goblet Alt. Lunges @ 50/35lbs
100/80 Cal Bike/Row/Ski
50 Single DB Burpee Box Step-Overs @61/51cm
25 Rope Climbs

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"KILIMANJARO"
FITNESS
FOR TIME
120 DB Goblet Alt. Lunges @ moderate
80/60 Cal Bike/Row/Ski
40 Single DB Burpee Box Step-Overs
10-15 Rope Climb or 40 Strict Hanging Knees Raises

• Partition Reps and Movements in any order to complete work.
• Can hold DB anyway above hips for Step-Over.
• RPE 7
• Video: https://vimeo.com/850473525?share=copy

A)
Single Leg RDL + Reverse Lunge
3 x 5 each. Rest 90s.

B)
Banded Plank Row
3 x 10-12 each. Rest 60s

3 ROUNDS FOR A QUALITY PUMP
2:00 Cardio Choice: Machine or easy jog
5/5 Barbell Back Rack Lunges
15 DBL DB Hammer Curls
20 Banded Triceps Push-Downs
10 Slow Leg Lowers
15 DBL DB Floor Chest Flyes
20 Banded Straight Arm Narrow Push-Downs
Rest approx 1:30 between rounds

• Workout inspired by NCFLEX program. If you are interested in training this style more often, send us a message!
• RPE 5
• Video: https://vimeo.com/805485431

PERFORMANCE
"SHAKE YA TAILFEATHER"
FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
DB Thrusters @50/35lbs
Kipping Chest to Bars Or Pull-Ups

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FITNESS
SHAKE YA TAILFEATHER
FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
DB/KB Thrusters @ light
1 Strict Pull-up between each thruster set / Ring Rows / Jumping Pull-Up

• RPE 9
• Video: https://vimeo.com/884303126?share=copy

"TURKEY TROT"
AMRAP x 40 MINUTES
200m Run / Half x Stairs
30 Burpees
400m Run / 1 x Stairs
50 Russian KB Swings
600m Run / 1+Half x Stairs
60 Sit-Ups

• RPE 6, Medium crusiing and nice sweat today.
• https://vimeo.com/884303640?share=copy

PERFORMANCE
5 ROUNDS FOR TIME
10 Overhead Squats @52,5/35kg
20/15 Cal Row/Bike/Ski

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FITNESS
5 ROUNDS FOR TIME
10 Front Squats @ moderate
15/12 Cal Row/Bike/Ski

• RPE 9, Cap: 12:00
• Video: https://vimeo.com/893661319?share=copy