“Running Fran” Run 400 meters 95/65 pound Thruster, 21 reps 21 Pull-ups Run 300 meters 95/65 pound Thruster, 15 reps 15 Pull-ups Run 200 meters 95/65 pound Thruster, 9 reps 9 Pull-ups

5-10-15 Back Squat (225/155) Box Jumps (24/20)   Cash Out: 50 Ring Dips  

“Linda” 10,9,8…1 Deadlift (1.5 Bodyweight) Bench Press (Bodyweight) Cleans (.75 Bodyweight)        

Sean and Emily “Good-Bye” workout! Option #1 1000 Rep Workout 50 Squats (75/55) 50 Deadlifts (135/95) 50 Mountain Climbers 50 Lunges (25/leg) (45/35 lb empty bar) 50 KTE 50 Supermans 50 Box jumps 50 Kettlebell swings (50/35) 50 Jumping jacks 50-sec Plank 50 Push-ups 50 Wall balls 50 Bridges 50-sec High knees 50 Bent-over rows [...]

“Death Lunge” 400 Mtr. Lunge   Cash Out: 4 Rounds 15 Weighted GHD Sit-Ups 15 Low Back Extensions

Ok, since this is the last week we have Emily and Sean in class (they drive east on Monday), we will have 2 workouts to remember them by…Today is the first, and Saturday will be another… “Pheezy” 3 Rounds 5 Front Squats (165/135) 18 Pullups 5 Deadlifts, (225/165) 18 TTB 5 Push Jerk (165/105) 18 [...]

7 Sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press from behind the head Weights cannot be dropped.  All sets are touch and go. No time constraint, work on form.  Start light and work up to your max        

“Rankel” 20 Min AMRAP   6 Deadlifts 225/155 10 KB Swings 50/36 7 Burpee Pull-ups   Run 200 Meters Really Really Really gonna miss all these guys when they’re gone…    

Rest, Yoga or easy run Good luck to Sarah and Gretchen, running the Camp Pendelton Mudd Run this weekend.  John Y. did it last weekend

EMOM 10 5 squat cleans (135/115) (odd) max strict pull ups (even) -rest- 4 min row for max distance