Month: April 2016

4.23.16

april23CFE:

3200m
20 box jumps
40 OH walking lunges
20 box jumps
3200m

CF:

A. DYNWU/ MOB
B. Core Warm Up
Athletes will start doing abmat sit-ups. Whenever the coach wants, they call out
a body weight movement and the athletes will do 10 reps. Then they will go back
to abmat sit-ups.
C. AMRAP 25:
200 Meter Run, 40 Squat Cleans 95/65
200 Meter Run, 30 Squat Cleans 115/85
200 Meter Run, 20 Squat Cleans 135/105
200 Meter Run, 10 Squat Cleans 155/115
200 Meter Run, Max Squat Cleans 185/135

4.22.16

april 22CFE:

25m AMRAP
10 DB/KB/plate thrusters
2 rope climbs
600m

CF:

A. DYNWU/ MOB
B. Bring Sally Up Squat Challenge 135/95
C. Tabata
Handstand Holds
Abmat Sit-Up
Jumping Lunges
Grasshoppers
Superman Hold

4.21.16

april21CFE:

3 rft:
800m run
15 tire flips
400m run
30 abmat sit-ups

CF:

A. DYNWU/ MOB
B. Deadlift
5 @ 75%
3 @ 85%
1+ @ 90%
C. 4 Rounds for Time
400 Meter Row
40 Air Squats
4 Bar Muscle-Ups/ C2B

4.20.16

april 20CFE:

6 rds:
600m run, 30 DU
1min rest
Then: 5 rds
30 sec hollow rock hold
30 sec superman hold

CF:

A. DYNWU/ MOB
B. Coach’s Flavor
C. Every 3 mins for 7 rounds
10 Deadlift 95/65
10 Hang Power Snatch 95/65
10 OHS 95/65
* Athletes start back over at the three minutes no matter where they are

4.19.16

april 19CFE:

4 rft:
21 box jumps
18 wallballs
15 KB DL
12 burpees
400m

CF:

A. DYNWU/ MOB
B. Backsquat
5 @ 75%
3 @ 85%
1+ @ 90%
C. AMRAP 15
7 Power Cleans 175/125
7 Box Jumps 30/24
14 Push-Ups

4.18.16

april 18CFE:

6 rds:
Every 3 min
400m, Max KBS in remaining time, rest 1min (so ea round has 3min of work and 1min rest)
Score KBS
Then:
90 sec static lunge hold, ea leg
1 min rest
60 sec static lunge hold, ea leg
30 sec rest
30 sec static lunge hold, ea leg

CF:

A. DYNWU/ MOB
B. Work up to a heavy Heaving Snatch Balance
-then-
Heaving Snatch Balance
5×1 @ 50-70%
C. Run 800 Meters
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
Run 400 Meters
15 Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
Run 200 Meters
9 Kettlebell Swing (70/53)
9 Goblet Squats (70/53)

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