CF LEMAN VICH
ROOKIE
A.
21-15-9
Thrusters
Pull Ups
INTERMEDIATE
A1.
KB Floor Press
10-10-10-10
Rest 30s
A2.
Supine Ring Row
10-10-10-10
Rest 1 min
B.
For time:
Row 250 meters
Rest 1 min
Row 500 meters
Rest 2 min
Row 1,000 meters
Rest 4 min
Row 500 meters
Rest 2 min
Row 250 meters
Rest 1 minute
ADVANCED
Phase: Open Prep
Week :3
A1.
Back Squat
5-5-5
No Rest
A2.
Goblet Squat
10-10-10
No Rest
A3.
Jumping Squats (BB)
15-15-15
Rest as needed
B.
KB Swings
15-15-15-15
Rest 1min
C.
For time:
150 Wall Ball 20/14
(EMOM 10 C2B pull ups – Cap 12min)