Monday – 1/27/2020

The Workout for Monday is:

STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
Strict Press x 1 rep
*Use heaviest weight possible across all 10 sets.

METCON
“The 5 Frans”
5 Rounds For Total Reps
“Fran” – 21/15/9 Reps of Thrusters & Pull-Ups
Cap – 3:00 (Get as far as you can, if you finish faster, you get extra rest and a self high-five)
Rest – 1:00 (Will feel like it is getting shorter each interval)
*Start Over Every Round*

Mortal Levels:
Level 0: The Five Frans – Scale below Level 1 of the levels so that you survive. It is okay.
Level 1: The Five Frans – #65/#45 and jumping pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 2: The Five Frans – #75/#55 and jumping pull-ups– If athlete can complete all intervals in the time cap, then move to next level.
Level 3: The Five Frans – #85/#60 and jumping pull-ups– If athlete can complete all intervals in the time cap, then move to next level.

Demigod Levels:
Level 4: The Five Frans – #65/#45 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 5: The Five Frans – #75/#55 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 6: The Five Frans – #85/#60 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.  

Godhood:
Level 7: The Five Frans – Rx Fran -Work to complete Fran for all intervals under 3:00 – if you complete all, you are a GOD (Video Proof of Godhood is necessary; not accepting faith on this one).

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
EMOM x 10
-10 H2H Russian KB Swings (70/55)

[Applied Strength]
EMOM x 15
-1 Split Jerk
*Work up to a heavy single for the day.

[Gymnastics]
For Time
-30 Strict HSPU (Rx+ 50 reps)
*Every time you break, perform 15 GHDSU.
*We don’t want you breaking more than 5 times, so scale the HSPU to something doable.

[Engine Builder]
“Speed/Threshold” Day
3 Rounds
-Row 5:00
-Rest 2:00

Bike Sub: Yes
Run Sub: Yes
Ski Sub: Yes

*Track your Distance/Cals for each interval.
*You should be fast, but consistent throughout each interval. You are training your body to be comfortable around the lactate threshold. You should be breathing hard throughout, but never hanging by a thread.