WORKOUT OF THE DAY
Fat Basic Fran

Strength:
Thruster: 15 min to establish 1RM

Conditioning:

“Fat Basic Fran”

For time:
21-15-9
Thrusters (115/75#)
Hand-release Push-ups

January 30

Strength:
Weighted Sit-ups: 15-15-15-15 (45/25# plate )

Conditioning:
For time:
100 KB Swings (24/20kg)*

*7 Burpees every time you put the KB down

January 29

Strength/Power:
Push Jerk: 3-3-3-3-3
Working up to heaviest set of 3

Conditioning:
15 min AMRAP:
5 HSPU
10 Pistols
15 Pull-ups

January 28

Strength/Power:
Power Clean: 15 min to establish 2RM

Conditioning:
A) 3 Rounds:
10 Power Cleans (185/125)
30 DU

B) Rest 2:00

C) 3 Rounds:
15 Power Cleans (135/95#)
30 DU

** Score is total time after A, B & C.

January 27

Skill Work:
15 min kipping pull-up skill work

Conditioning:
5RFT*:
250m Row
10 Lateral Jumps over-the-rower
10 Ring Dips

*1:1 Work/Rest

January 26

Strength/Power:
Every 90 seconds for 4 sets:
5 Tap-and-Go Power Snatch @ 75% of 1RM

Conditioning:
2RFT:
30 OHS (115/75%)
30 Burpees

Partner “DT”

WOD:

Partner “DT”:

5RFT:
12 Deadlifts (155/105#)
9 Hang Power Clean
6 Push Jerk

*Only 1 partner works at a time. Partners may break up the work in any manner.

 

January 23

Strength:
Front Rack Lunges: 6-6-6-6 (3 each leg)

Conditioning:
5RFT:
20 Burpees
10 T2B
30 Air Squats

January 22

Strength: 
Floor Press: 5-5-5-5-5

Push-ups: 2 x Max Effort*
*Rest 1:30 between sets

Conditioning:
Tabata**:
Row (Calories)
Ring L-Sit Hold
Box Jumps (24/20″)

**The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

January 21

Strength:
Behind the Neck Snatch Grip Push Press: 5-5-5-5-5*
@ 50% of 1RM Snatch (all sets @ 50%, not working up)

Conditioning:
20 min EMOM:
Death By: Snatch (115/75#)

Perform 1 Snatch (power or full squat) the first minute, 2 Snatches the second minute, 3  Snatches on the third minute, and so on, continuing to add 1 rep each minute until you cannot complete the required number of reps in the given minute, then start back at 1. Continue to climb the ladder in the same manner until time expires.

Score = highest round of completed reps

 

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