CF LEMAN VICH
ROOKIE
A.
3 Rounds for time:
Row 500m
Run 400m
INTERMEDIATE
A.
Muscle Ups
6-6-6
Rest 3 min
B.
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.
ADVANCED
Phase: Open Prep
Week :2
A.
Hang Snatch
10-20-30
Rest as needed
Loading 85,80,75
B.
Set a running clock for 24 minutes – alternate every 3 minutes between:
1.
9-7-5
Front Squats 155/100lb
Handstand Push Ups
2.
Row 500m for time
C.
For time:
100 Toes to Bar