Month: December 2017

CFE:

“Girl Power”
1/2 Karen = 75 wallballs
1600m
1 rd Mary = 5 HSPU
10 pistols
15 pull-ups
Annie = 50,40,30,20,10
Double unders
Sit-ups
1 rd Mary
1600m
1/2 Karen

CF:

A. Warm-up
B. For Time
70 Double Unders
60 Air Squats
50 Abmat Situps
400M Run
30 Box Jumps 24/20
20 OHS 115/80
10 HSPU
20 OHS 115/80
30 Box Jumps 24/20
400M Run
50 Abmat Situps
60 Air Squats
70 Double Unders

CFE:

15m EMOM
12 box jumps
8 KB/DB snatch (50/35)
20 air squats
3min rest
15m AMRAP
400m run
10 ring dips
10 weighted step ups

CF:

A. Warm-up
B. Double Under Skill Work
C. Tabata
Push Press 95/65
Hollow Rock
Front Rack Lunge 95/65
Alligator Rolls

CFE:

24m AMRAP
20 wallballs (20/14)
20 KBS (53/35)
20 HR push-ups
20 sit-ups
200m run
5 burpees every 3min

CF:

A. Warm-up
B. Back Squat
5@ 70%
5@ 73%
4@ 76%
4@ 79%
2×3 @ 82%
C. 4 RFT
25 Burpees
25 KB SDLHP 70/53
50 DU

CFE:

35m AMRAP
300m run/row
6 KB DL (70/53)
6 RKBS
6 goblet squats
6 MB sit-ups (30/20)

CF:

A. Warm-up
B. Front Squat
3×3 @ 80%
3×1 @ 85%
C. 3 RFT
30 Hang Power Cleans 115/80
30 Wall Balls 20/14
30 Cal Row

CFE:

3 X 800m run, 3 wallwalks, 1min rest
3 X 600m run, 15 donkey kicks, 45 sec rest
Then 3 rds
8 V ups
15 tuck crunches
20 sec hollow body hold

CF:

A. Warm-up
B. Every 2 min x 7
Power Snatch + Low Hang Snatch + OHS
Round 1 – 66%
Round 2 – 69%
Round 3 – 71%
Round 4 – 74%
Round 5 – 76%
Round 6 – 79%
Round 7 – 81%
-Then-
Every 2 min x 3
1x Snatch
Round 1 – 85%
Round 2 – 88%
Round 3 – 90%
C. AMRAP 10
10 DL 225/155
10 Box Jumps 30/24
10 Pull-ups

CFE:

6 X 300m run, 10 floor wipers, 30 sec rest
3 X 400m run, 10 evil wheel, 30 sec rest
Then: 7m AMRAP
3,6,9,12,15…….
DB squat clean
30 double unders

CF:

A. Warm-up
Every 2 min x 7
3x Squat Clean + Jerk
Round 1 – 65%
Round 2 – 68%
Round 3 – 72%
Round 4 – 75%
Round 5 – 78%
Round 6 – 80%
Round 7 – 83%
C. AMRAP 12
400M Run
15 T2B
12 KBS 70/53

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