Month: November 2017

12.1.17

CFE:

10-15-20-25-20-15-10
Box jumps
Push-ups
DB thruster
400m run

CF:

Friday
A. Warm-up
B. EMOM 9
10 HSPU
12 GHD
10 Pull-Ups
C. AMRAP 4
21 Burpees
18 Power Cleans 135/95
15 Box Jump Overs 24/20
Rest 4 mins
AMRAP 4
21 Burpees
18 Power Cleans 115/80
15 Box Jump Overs 24/20
Rest 4 mins
AMRAP 4
21 Burpees
18 Power Cleans 95/65
15 Box Jump Overs 24/20

11.30.17

CFE:

4 rft:
25 wallballs
25 abmat sit-ups
25 goblet squats
25 RKBS
600m run

CF:

A. Warm-up
B. HSPU Skill Work
C. 4 RFT
10 Front Rack Lunge 135/95
500M Row
10 Ring Dips

11.29.17

CFE:

2 X 800m run, 10 GHD, 30 sec rest
3 X 600m run, 20 V ups, 30 sec rest
4 X 400m run, 30 russian twists, 30 sec rest
Then: tabatas
Hollow body hold
Flutter kicks

CF:

A. Warm-up
B. Every :90 seconds for 9 rounds
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%
C. AMRAP 12
10 Deadlifts 225/155
40 Double Unders
10 Wallballs 30/20

11.28.17

CFE:

7 rft:
200m run
15 K2E
10 burpees
5 HSPU

CF:

A. Warm-up
B. Front Squat
2×2 @ 80%
2×2 @ 85%
2×2 @ 90%
C. For Time
21-15-9
Thrusters 95/65
Kettlebell Swings 53/35
*400 m run after each round

11.27.17

CFE:

2 X 600m run, 15 pull-ups, 30 sec rest
3 X 400m run, 20 renegade rows, 30 sec rest
4 X 300m run, 25 air squats, 30 sec rest
Then: 3 rds for quality
12 DB Bulgarian split squat
1min strict plank

CF:

A. Warm-up
B. Squat Snatch
3 Reps @ 50%
3 Reps @ 55%
3 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%
C. AMRAP 12
21 Air Squats
15 Calorie Row
12 Alternating Dumbbell Snatches 50/35

11.25.17

CFE:

3 rft:
40 wallballs (20/14)
30 box jumps (24/20)
20 T2Ring
10 KB sdhp (70/53)
1200m

CF:

A. Warm-Up
B. 1 Mile TT
C. AMRAP 20
12 KB Goblet Lunges 70/53
12 Push-Ups
12 Box Jumps 24/20
12 KB Swings 70/53
200m Run

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