Front Squats & Muscle-Ups E2MOM
7 Front Squat – 1-7 Bar Muscle Ups/Progressions
5 Front Squat – 1-7 Bar Muscle Ups/Progressions
3 Front Squat – 1-7 Bar Muscle Ups/Progressions
2 Front Squat – 1-7 Bar Muscle Ups/Progressions
1 Front Squat – 1-7 Bar Muscle Ups/Progressions
“Franzilla”
For Time: (15min cap)
21 Thrusters 95/65 lbs MRX 75/55
21 Pull-Ups
15 Thrusters 115/75 lbs MRX 95/65
15 Chest to Bar Pull-Ups
9 Thrusters 135/95 lbs MRX 115/75
9 Bar Muscle-Ups MRX 9 Burpee Pull-ups or 9 Pull-Ups and 9 Dips
**Athlete responsible for load changes**
Squat & Core Development
20 Kang Squats Barbell
25 WallBall Leg Lifts
20 Pistols/Progressions Left Leg
25 Butterfly Ab-Mat Sit-Ups
20 Pistols/Progressions Right Leg
25 Evil Wheels
A. 135-155-185-225-245 (w/ mixed pus & c2b)
B. 12:28? scaled life (rr – pus – c2b)
C. 1st Day of School
95(7)-125(6)-155(5)-185(4)-205(3)
1-2-3-2-3 bmu
12:48 rx
6:13 rx
10:54 *scaled thrusters to front squats
285 / 5 RMU
3:54 RX
4:44 rx
A. Front Squat: 7×225, 6x 245, 3×265, 1×315 with 4 second pause in bottom position
B. Scaled to 3 rounds of: 7 Thrusters @ 135
7 Chest to Bar Pull-ups
Look at those three studs!! That’s a strong team right there!!
A. 85-105-125-145-165 / alternated between 3 BMU and 5 ring rows with 5 sec negative
B. 5:24 RX
205
7:16 RX
135-155-185-205-225
12:19 rx
225-255-285-305-325 / 5 BMU
5:41 Rx
A. 9:58 rx