Category: Workout Of the Day

CFE:

35m AMRAP
10 KB DL
10 SDHP
400m
10 V ups
10 supermans

CF:

A. Warm Up
B. 6 Min AMRAP
6 Deadlifts (225/155)
6 Bar Facing Burpees
C. Every 4 Min for 16 Min
2 RDS
Overhead Squats
Toes to Bar

CFE:

25-20-15-10-5
Box jumps
DB snatch
Weighted walking lunges
Double unders X 2
600m

CF:

A. Warm Up
B. Heavy 3 Rep OHS
C. AMRAP 15
15 Box Jumps 24/20
12 KB Swings 70/53
9 TTB

CFE:

7rft:
7 burpees
7 double KB squat
7 double KB push press
7 double KBS (Russian)
300m

CF:

A. Warm Up
B. Deadlift
3 @ 70% + 10lbs
3 @ 80% + 10lbs
3+ @ 90% + 10 lbs
C. AMRAP 13
400M Run
9 Front Squats 135/95
6 Push Jerks 135/95
3 Thrusters 135/95

CFE:

3 X 800m, 10 decline push-ups (feet on box) 1min rest
4 X 600m, 15 tricep dips on box, 45 sec
Then 3 rft:
15 standing high pull/strict press (KB)
15 ab rowers

CF:

A. Warm Up
B. Pistol Skill Work
C. 50 Double Under
40 Wall Balls 20/14
30 Deadlifts 135/95
20 Pistols
10 Bar MU
20 Pistols
30 Deadlifts 135/95
40 Wall Balls 20/14
50 Double Under

CFE:

4 rft:
400m run, 10 T2Ring, 30 sec rest
300m run, 20 Plank shoulder taps, 30 sec rest

Then

4 rft:
10 pull-ups
10 broad jumps

CF:

A. Warm Up
B. Bench Press
3 @ 70% + 10lbs
3 @ 80% + 10lbs
3+ @ 90% + 10 lbs
C. 3 RFT
30 Alternating DB Snatches 55/35
20 Pull-ups
10 Burpees

CFE:

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

CF:

A. Warm Up
B. 3 RFT
200M Barbell Carry 95/65
10 Push Press 95/65
20 OH Lunge 95/65
10 HSPU

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