Category: Workout Of the Day

CFE:

6 rft:
15 wallballs
300m run
15 box jumps
300m run
15 GHD

CF:

A. Warm-up
B. Granite Games Teams Qualifier 4
AMRAP 12
15 DL 135/95
12 Hang Clean 135/95
9 S2OH 135/95
C. Work up to a heavy 3 Rep Front Squat

CFE:

Long Interval:
2 X 400m run, 30 sec rest
3 X 600m run, 45 sec rest
1 X 600m run
Then: 4m AMRAP
5 up/down
10 DB thrusters
20 sit-ups
1min rest
5m AMRAP
10 DB strict press
10 PVC good mornings
10 GHD

CF:

A. Warm-up
B. EMOM 12
Odd Min: 5 Push Jerks 155/105
Even Min: 5 C2B + 5 TTB
C. 4 RFT
4 Ring MU
8 KB OH Lunge 53/35
12 Pistols
16 Wall Balls 20/14

CFE:

10 rft:
200m run
10 burpees
20 double unders
10 sit-ups

CF:

A. Warm-up
B. OHS Strength
10@ 60%
8@ 70%
6@ 75%
4@ 80%
C. AMRAP 12
30 Double Under
20 GHD Sit-Ups
10 Wall Walks

CFE:

Long Interval:
2 X 400m run, 30 sec rest
3 X 600m run, 45 sec rest
1 X 600m run
Then: 4m AMRAP
5 up/down
10 DB thrusters
20 sit-ups
1min rest
5m AMRAP
10 DB strict press
10 PVC good mornings
10 GHD

CF:

A. Warm-up
B. 21 – 15 – 9
Row for Calories
Barbell Facing Burpees
-Then-
18 – 12 – 6
Row for Calories
KB Swings 53/35
-Then-
12 – 9 – 6
Row for Calories
Squat Cleans 155/105

CFE:

Short Interval
6 X 100m run, 15 sec rest
4 X 200m run, 30 sec rest
2 X 400m run, 30 sec rest.
1 X 600m run
Then:
4 rds for reps:
50 sec on/10 sec off
KB step ups
KB swings
Goblet squats
Single jump rope

CF:

A. Warm-up
B. Prowler Push 4x50M 90/50
C. 10 RFT
10 Power Snatch 75/55
100M Run

CFE:

3200m run
20 DB/KB squat cleans
20 box jumps
20 OH lunges
20 box jumps
20 DB/KB squat cleans
3200m

CF:

Saturday
A. Warm-up
B. 3 RFT
10 Front Squats 135/95
20 Back Rack Lunges 135/95
30 Abmat Situps
400m Run

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