10/17/18 Running Cousin of Fran

Updated: Oct 17, 2018


Front Squat Push Press (aka Thursters) & Pull-ups represent a potent stimulus.

Couplets and triplets are the way to go when it comes to high intensity conditioning blends. Mixing too many movements and modes dilutes the stimulus. Today we knit 'thrusters' and pull-ups. Begin with a run followed with 10 Thruster and 1 pull-up. Descend (10-1) on thrusters and ascend (1-10)on pull ups. Every 3:00 run 200 meters. There is a time limit of 24 minutes. Call this RUNNING COUSIN OF FRAN if you like.


VARSITY

FT: * (24 minute time limit)

200M Running buy in:

10 Thrusters (135 lb/90 lbs)

1 Strict Pull up

9 Thrusters

2 Strict Pull up

8 Thrusters

3 Strict Pull up

....

1 Thrusters

1 0 Strict Pull up

*Every 3:00 Run 200M


JV

FT: * (24 minute time limit)

200M Running buy in:

10 Thrusters (95 lb/65 lbs)

1 Strict Pull up**

9 Thrusters

2 Strict Pull up

8 Thrusters

3 Strict Pull up

....

1 Thrusters

1 0 Strict Pull up

*Every 3:00 Run 200M

**Modify as needed


Masters

FT: * (24 minute time limit)

200M Running buy in:

10 Thrusters (65 lb/45 lbs)

1 Strict Pull up**

9 Thrusters

2 Strict Pull up

8 Thrusters

3 Strict Pull up

....

1 Thrusters

1 0 Strict Pull up

*Every 3:00 Run 200M

**Modify as needed

NAVIGATION
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