Month: July 2016

july 30CFE:

2400m
2 rounds:
10 pull-ups
20 push-ups
30 lunges
40 double unders
30 air squats
20 sit-ups
10 burpees
2400m

CF:

A. DYNWU/ MOB
B. AMRAP 35:
2,000 Meter Run
20 Hand Release Push-Ups
30 Hang Power Cleans (135/95)

july 28CFE:

4 rft:
800m run
10 burpees to plate
20 OH lunges
10 plate to OH

CF:

A. DYNWU/ MOB
B. AMRAP 5:
5 Hang Squat Snatches (135/95), 10 Lateral Barbell Burpees
Rest 2:00
AMRAP 5:
10 Hang Power Cleans (135/95), 15 Pull-Ups
Rest 2:00
AMRAP 5:
15 Box Jump Overs (24″/20″), 20 Wallballs (20/14)
C. 20 Thrusters 95/65
20 Deadlifts 95/65
20 Push Presses 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65
* On the Minute – 5 Burpees

july 26CFE:

3 rds:
400m
10 MBC
3 rds:
300m
20 kbs
3 rds:
200m
15 donkey kicks
3 rds:
100m
10 ring rows

CF:

A. DYNWU/ MOB
B. EMOM 7
5 Deadlift @ 75%
C. Tabata
Air Squat
Abmat Sit-Ups
Chin-up Holds
Plank Holds
Push Press 45/35

july 29CFE:

5 rft:
15 push-ups
20 floor wipers
20 goblet squats
600m run

CF:

A. DYNWU/ MOB
B. 7 Rounds:
1 Legless Rope Climb
12 Toes to Bar
1 Legless Rope Climb
12 Goblet Squats 70/53

july 27CFE:

4 X 600m, 45 sec rest
Then for time:
3rds:
20 double unders
20 weighted lunges
20 MB sit-ups
1 rope climb

CF:

A. DYNWU/ MOB
B. Work up to a Heavy 3 Rep Push Jerk
C. Teams of 2
2 Rounds:
8 x 200 Meter Run
8 x 250 Meter Row

july 25CFE:

400m time trial
Then 10 X 100m sprint, 30 sec rest

Then for rounds:
12m AMRAP
15 pull-ups
20 box jumps
25 air squats
200m

CF:

A. DYNWU/ MOB
B. 6×3 Touch-n-Go Power Snatch @75%
C. 5 Rounds:
30 Kettlebell Swings (53/35)
30 Pushups

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