Category: Workout Of the Day

CFE:

1600m run
150 double unders
50 KBS
50 wallballs
800m run
100 double unders
30 KBS
30 wallballs
400m run
50 double unders
20 KBS
20 wallballs

CF:

A. Warm-up
B. CF Team Series Event 1
9-15-21
Thruster 95/65
Bar Facing Burpee
C. Find Heavy Power Clean

CFE:

1200m run
30 DB squat snatch (15 ea)
800m run
30 1 arm OHS (15 ea)
400m run
30 DB push press (15 ea)
800m run
30 1 arm thrusters (15 ea)
1200m run

CF:

A. Warm-up
B. AMRAP 8
Max Wall Balls 20/14
*15 Abmat Sit-ups everytime you break
C. 21-15-9
Back Squat 135/95
C2B Pull-Ups
*400M Run after each round

CFE:

4 rft:
400m run
40 walking lunges
30 sit-ups
20 push-ups
10 burpees

CF:

A. Warm-up
B. OHS Strength
5@ 70%
5@ 80%
3@ 85%
2@ 90%
1@ 100%
C. AMRAP 12
55 Power Snatches 95/65
55 Pull-Ups
55 Cal Row/ 35 Cal Bike
55 HSPU

CFE:

1 X 800m run, 45 sec rest
2 X 1200m run, 1min rest
1 X 1600m run
Then: 10 m EMOM
10 supine ring rows (even)
16 KB lunges (53/35) (odd)

CF:

A. Warm-up
B. 5x500M Row
C. Tabata
Double Unders
KB Swing 70/53
Goblet Squat 70/53
KB SDLHP 70/53

CFE:

Short Intervals
3 X 400m run, 30 sec rest
2 X 600m run, 30 sec rest
1 X 800m run
Then: 4 rft:
10 cal row
10 KB CNP (clean and press)

CF:

A. Warm-up
B. Work up to a heavy Split Jerk
C. 4 RFT
12 Toes to Bar
12 Box Jump Overs 24/20
12 Squat Cleans 135/95

CFE:

Petersons Ghost

CF:

A. Warm-up
B. AMRAP 20
8 Lunges 135/95
8 Burpees
8 Box Jumps 24/20
200 Meter Run

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