Month: April 2016

april 30CFE:

50 KBS, 1200m
40 goblet squats, 800m
30 box jumps, 400m
20 pull-ups, 200m
100 double unders, 100m
20 pull-ups, 200m
30 box jumps, 400m
40 goblet squats, 800m
50 KBS, 1200m

CF:

A. DYNWU/ MOB
B. AMRAP 9
9 Kettlebell Swings 53/35
9 Boxjumps
9 Kettlebell Swings 53/35
9 Burpees
C. AMRAP 30
2 Rope Climbs
20 Pistols
4 Muscle Ups/ C2B
40 Push-Ups
6 HSPU
60 Air Squats

april 28CFE:

6 rft:
600m, 30 air squats
45 sec rest
Then:
3 X 20 hanging oblique knee raises

CF:

A. DYNWU/ MOB
B. Deadlift
5 @ 65% + 10/5 lbs
5 @ 75% + 10/5 lbs
5+ @ 85% + 10/5 lbs
C. Masters Online Qualifier 3
ARMAP 15
55 Double Unders
15 C2B Pull-Ups
5 Hang Power Clean 155/105

april25CFE:

5 rds
60 double unders
20 cal row or 400m run
45 sec rest
Then:
2 X 25m forward and backward plank drag (feet on 5# plate)

CF:

A. DYNWU/ MOB
B. Backsquat
5 @ 65% + 10/5 lbs
5 @ 75% + 10/5 lbs
5+ @ 85% + 10/5 lbs
C. 60 Calorie Row
45 Hang Squat Cleans 95/65
30 Barbell Rows 95/65
15 Wall Walks

april 29CFE:

400m
25 HR push-ups
400m
25 wallballs
400m
25 sit-ups
400m
25 supermans
400m
25 push all
400m
25 dips

CF:

A. DYNWU/ MOB
B. 4 RFT
10 Deadlifts 135/95
10 Lateral Barbell Burpees
C. 40-30-20-10
1-Arm KB OHS (Alternate every 5 reps) 35/26
Hand Release Pushups
Abmat Situps

 

april 27CFE:

25-20-15-10-5
Medball cleans
Push-ups
Donkey kicks
600m

CF:

A. DYNWU/ MOB
B. “Karen”
150 Wallballs 20/14
C. AMRAP 20
3 Push Press 135/95
6 Front Squat 135/95
9 Kettlebell Swings 53/35
12 Box Jump-Overs 24/20

april 25CFE:

10/1
Burpee box jump
Sit-ups
300m

CF:

A. DYNWU/ MOB
B. Work up to a heavy split jerk
-then-
Split Jerk
5×1 @ 75 – 85%
C. 6RFT
200M Run
10 T2B
* Rest :30 seconds after each round

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