042 : 006 FYF (full day) (Copy)

When we post an FYF it is only part of the story. Usually, the difficulty comes from what was done the week before but also, specifically, what happened the morning of. Our Friday mornings can often be just as demanding if not more of what we do later that evening. It is a good gut check. For posterity purposes, I’m posting both sessions so that you can have some insight into what it’s like to train here.

Friday AM

Warm

3x10m of each:

Alt kick + SLDL + Lunge

Dynamic lunge

Bear Crawl

30-sec rebounding between

2x5 Hip CARs

PAIL/RAIL Int Rot. Hip.

Work

Cash-in: 100cal machine

5 rounds of:

10x Hang Clean and Press with 85lb fat bar

10x Lunges (rack on back)

10m Overhead carry

10x Burpees

add 2x reps each round to each movement (carry stays the same)

Cash-out 100x wallballs (light)

Results:

Sam: 27’30”

TMB: 28’44”

Lucas: 29’33”

Friday PM

Warm: yes!

Work

Cash in: choose one of the following

Option One

Jonestown Crawl

3 rounds

10x Deadlift @ 115% BW

25x Box Jumps @ 24”

Option Two

Tailpipe

P1: 250m

P2: KB rack hold 2x16/24kg

3 rounds each

Option Three

Jonestown Sprint

20-10

Push Press @ 55/75#

Burpee Pull up

then

In teams of 3-4

1000cal for time

0-10 min cals on Bike Erg

Transition penalty is 3x Body over box @ 48”

10-20min cals on Ski Erg

Transition penalty is 3x D-Ball and body over box

20-30min Clas on Rower

Transition penalty is 3x Burpee + D-Ball and body over box

30min- until complete, cals on Assault bike

Transition penalty is 3x body over bar

Results:

Lucas, TMB, Trevor: 41’59

Devon, Sam, Ethan, Aron: 40’ 40