Power Fran

Props to CF and PM

9x5 with 1:00 rest between exercises:
75# Barbell Thrusters
Pull ups with 20# weight vest

From the genius of Gym Jones

10, 9, 8...1:
DL
Pull ups
Push ups
For time

Front Squats

5x1 to max
2 sets x 5 reps @ 70%
2 sets x 3 reps @ 80%
2 sets x 1 rep @ 90%

25# DB switch steps x 10 reps x 3 sets
50# DB 20" step ups 3 x 3 reps

2:00 Jump Rope x 3 sets

Finisher:
100 Sledgehammer hits to tire

Fight Gone Bad (props to CrossFit) w/modifications

"Power" version
3 rounds:
1 minute of each, 1 minute between each exercise
DB Thrusters
SDHP
Push Press
DB Swings
Box Jumps
Kathy-5# thrusters, 25# bar SDHP, 25# bar PP, 10# DBS
James-15# DB thrusters, 45# bar SDHP, 45# PP, 35# DBS
Kathy=365
James=284

Banana Rolls Left-Right x 2

5x5

Push Press
Weighted pull ups
Weighted dips

360's w/15# medicine ball
3 x 1 minute

Power Cindy

6 am:
Hang Squat Snatch with PVC, 25# bar, 45# bar

6:30 PM
5 rounds:
5 ring pullups
10 pushups
15 squats
1' rest between exercises

4 banana rolls (very tough!)

Pull, pull, pull!!!

Warmup w/agility ladder
5' MU practice
5' Tuck planche practice
5' Heavy bag work
Deadlift 5-3-2-1-1-1-1-1

Finisher:
75# sandbag carry for max distance
50# DB overhead carry for distance

Snatch, C&J Max

Warm up, then find max for snatch, clean and jerk.

Finisher:
75# sandbag shouldering, 3 reps per side
Russian twists w/15# MB
5 rounds

Post max lifts and finisher times.