Upper East Side

Day 2. You have survived Demominc Diane. Lets see if your ready to be taken to hell by FRAN. As the week goes on we are going to push you harder and harder.  The workouts are going to get more physically demanding and are going to require every inch of effort you can give. You can do this. You walked through these doors for a reason. Every workout, every round, every rep is an opportunity. “Great moments are born from great opportunities.” The opportunity to get to your goals. We each have our own goals. Every time you are tired, each time you feel like quitting. Do one more rep. That rep is one step closer. One step closer to victory. We all have our own fight. If you are willing to take yourself to a place you never thought was possible you have to go through hell to get there. One step closer.

Warm up

400 Meter run

2 sets of

10 wall balls

10 ring rows

10 super mans

Dynamic stretches

Skill/Strength

Front Squats with tempo

31×1

3-3-3-3-3

Training

“FRAN TAKES YOU TO HELL”

3 Rounds

15 Unbroken Thrusters (115/80lbs)

15 Unbroken Pull ups

<10 BURPEE PENALTY>

200 Meter sprint (run to first ave, walk back)

rest 3 Mins between each round

Scale/ LV1 Options

scale load on thrusters

scale pull ups with bands/ ring rows

The idea is to push as hard as you can through each round. Take yourself to hell and then back again. If you move like a snail you’ll get snail like results. No one appreciates having “snail like” qualities, so get moving.  You should crave every second of that rest. The Burpee penalty is to be done as soon as you put down the bar or stop mid way through your pull ups. Force yourself to go unbroken. Its a mental game, prepare yourself to go through hell because once you go through it, you’ll come out of it that much stronger.