CF LEMAN VICH
ROOKIE
A.
Alternating EMOM for 7 Rounds (21min)
1. 20/15 Calorie Row
2. 20 Thrusters 20/15kg
3. 20 Double Unders
INTERMEDIATE
A.
Cluster
4-4-4-4
Rest 3 min
B.
AMRAP 25min
25 Thrusters 20/15kg
25 Sumo deadlift High Pull 20/15kg
25 Burpees
ADVANCED
Phase: Open Prep
Week :5
A1.
Back Squat
1-1-1-1
Rest 30s
A2.
Glute Ham Raises
10-10-10-10
Rest 30s
A3.
Overhead Walking Lunges (axle bar or KB – no BB or DB)
10m-10m-10m-10m
B.
3 Rounds:
In 3 min:
Air Bike 35/20 Calories
Max Double Unders in Remaining time
Rest 3 min
Row 35/20 Calories
Max Reps Power Clean 135/95lb in remaining time
Rest 3 min