Level 1
Part 1 – 8 min Cap
“Strong Fran”
15-12-9
Ring Rows
Thrusters (45/33#)
Rest 4 minutes
Part 2 – 6 min AMRAP
50 Jump Rope
15 Push Ups / Elevated
Level 2
Part 1 – 8 min Cap
“Strong Fran”
15-12-9
Pull Ups
Thrusters (65/45#)
Rest 4 minutes
Part 2 – 6 min AMRAP
10 Double Unders
15 Push Ups / Elevated
Level 3
Part 1 – 8 min Cap
“Strong Fran”
15-12-9
Pull Ups
Thrusters (95/65#)
Rest 4 minutes
Part 2 – 6 min AMRAP
25 Double Unders
15 Push Ups / Elevated
Level 4
Part 1 – 8 min Cap
“Strong Fran”
15-12-9
Chest to Bar Pull Ups
Thrusters (135/95#)
Rest 4 minutes
Part 2 – 6 min AMRAP
50 Double Unders
15 Push Ups / Elevated
Daily Strength
Option / Pathway 1
1 set every 75 seconds
Back Squat – 6 sets of 8 reps
Option / Pathway 2
1 set every 75 seconds
Back Squat – 6 sets of 3 reps (80%)
Daily Motivation
I love Mondays. An opportunity to attack the new week with purpose and vigor. Make the most of every day.
