TUESDAY:
Fitness
1. Progressions: Push up or HSPU:
*If you cannot do at least 5 Strict Push Ups from your toes or 5 Strict HSPU contact your coach for modification options. We want to give you progressions so you can get these sorted.
Week 7
For time - 11 x 30% of your Max Unbroken set. After these 11 sets, do the remaining reps from your week 5 total broken up however you like.
2. 15 Min AMRAP:
300m Run
20 Front Rack PVC Sit Ups
10 Chest to Bar Pull Ups
Performance:
1. See Fitness
2. 300m Run
20 Front Rack PVC Sit-Ups
10 Bar Muscle Ups
Weightlifting:
1. Clean Pull + Power Clean:
5 x (3+1) x 70%
5 x (1+1) x 80%
*Complete 5 seated box jumps after each set.
2. Bench Press:
1 x 1 x 97.5%
5 x 3 x 87.5%
3. Chin Ups
3 x Max Reps (OT2M)
Competitors:
1. Week 7 Toes to Bar/Rings progression: For time -
11 x 30% of your Max Unbroken set. After these 11 sets, do the remaining reps from your week 5 total broken up however you like."
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
